When you get into the real world, it’s easy to get into a rut. You tell yourself you don’t have time to go to the gym. Maybe work left you too tired to cook dinner. So instead, you plop down on the couch, order in from your favorite fast-food joint, and pick up where you left off in your fourth series re-watch of The Office – which, of course, you stay up too late watching.

It’s easy to let your schedule deter you from making healthy choices. Still, there are simple things you can do to stay in shape and set yourself up to make healthy decisions.

Diet

MVM – Most Valuable Meal.

Breakfast is the most important meal of the day. You’ve heard this cliché for years, but many of us skip breakfast to cut calories or because they think they don’t have time in the morning before heading off to work.

Eating a balanced breakfast provides all kinds of benefits. It helps curb hunger throughout the day, kick-start your metabolism, and regulate your blood sugar – so don’t skip it!

Meal plan.

If you find it hard to come home each day and think up a recipe – much less make yourself a healthy dinner – meal planning is your answer to overcoming this obstacle. Take time each weekend to schedule out meals, make trips to the grocery store, and put together your lunches and dinners.

Getting all of the cooking taken care of at one time makes it easier to follow a diet and avoid splurging on eating out when you’re not sure what to make.

More. Water.

If you start to feel hungry, drink a glass of water. On average, people get between 30-35% of their water intake from plain water. That means they’re getting a gross majority of fluid from soda, juice, food, or other sources. All of these sources add extra calories that can lead to weight gain.

Try substituting water for one other liquid you drink regularly. When you feel a craving for the other drink, grab a glass of water instead.

Exercise

Minimum 30 minutes.

It’s recommended that adults get at least 2 & ½ hours of moderate exercise per week. That’s just 30 minutes a day for five days out of the week. That means all you have to do is cut out one episode of The Office per day and you can achieve the recommended physical activity every week.

Morph sit-time into fit-time.

Ok, so you really don’t want to give up that episode. That’s ok. Instead of sitting on the couch while you watch, do push-ups or sit-ups on the floor. Find ways to reduce sedentary time and get moving!

Mini-goals.

Setting long-term goals is an important step in making progress and keeps you focused when the excitement and newness of your changes wear off. If your goal is substantial, it may take time to achieve it, and setting small, attainable goals along the way is a great way to keep yourself on track and motivated.

Sleep

Manage your schedule.

There are 24 hours in a day, and that’s not changing any time soon. With an 8 hour work day and the 8 hours recommended for sleep, you’re left with 8 hours to fit in your workout, commute, shopping, entertainment, relationships, etc. With all of those competing interests, it’s important that you have a schedule that keeps you on track to get good sleep each night. Without it, all of the other areas in your life can start to suffer.

Magnificent mindfulness.

Practicing mindfulness during your bed-time routine is a great way to set you up for better sleep. Whether it’s meditation, yoga, white noise or something else, clearing your mind and finding ways to relax before bed can help you get better sleep, leaving you happier and more energized the next day.

Mattress goals.

If you’re really struggling to get good sleep, it might be time to take a look at your mattress. There are tons of variations of stiffness and material that can affect the quality of your sleep.

Your diet, exercise, and sleep habits can have tremendous impact on your levels of energy and focus at work. Implement some of these tips and see what they can do for you!