Start the day with a small sense of achievement.

Activate your metabolism.

Wake up your brain and body.

Reconnect with your goals and set the tone for the day.

Eat breakfast and avoid overeating.

Drink at least 1.5L of water throughout the day.

Move your body during short breaks between work or study sessions.

Use a to-do app to review priorities and complete important tasks first.

Write down what went well and what could be improved.

Prepare your tasks in advance to save time in the morning.

Stay away from electronic devices one hour before sleep.

Get 7–8 hours of sleep to recover your energy and condition.