Before you dive into work headfirst, think about what you can and should get done in one day.  Be realistic. It can be easy to get discouraged if you consistently give yourself too many tasks for a single day and you don't get them all done. Try listing out everything you need to get done and prioritizing 3 or so of the most important tasks per day. If there are certain tasks you do daily, or several times a week, come up with a routine to help you get through those tasks as quickly as possible. For example, if you write "reply to emails" on your to-do list every day, figure out a time every day that you can dedicate to that tasks most efficiently. Whether it's in your head or on paper, have a checklist in mind and follow it in order. The more important a task is, the earlier it should be in your schedule. For example, if you need research to write a report, you need to get the research done as soon as possible. Tasks that will take a shorter amount of time should also go early in your schedule. If something will take you 5 minutes, get it out of the way first so you can concentrate on getting more involved work done. Creating a schedule will help keep you from repeating steps, duplicating the efforts of others, making mistakes, and forgetting tasks. It can be hard to say no to taking on a new project or responsibility, but it's important to know when you've reached your limit. If you are already tightly scheduled and find yourself rushing to get projects done before deadlines, it's not wise to add more to your plate.  Avoid over-scheduling yourself and be realistic about what you can accomplish in a single day. Know when to leave work at work. You might be able to get more done by working at home as well, but you'll also be wearing yourself thin, not getting proper rest, and possibly straining your relationships. If you are a morning person, try to schedule time for yourself to work on your most pressing tasks before lunchtime hits. If "morning person" is the last phrase you would use to describe yourself, schedule tasks that you can get done without thinking too hard until you start to feel like yourself. If there are parts of your schedule you can't control, like standing meetings or classes, work around these as much as possible. For example, if you have a class during your prime working hours in the morning, try starting your workday a little bit earlier so that you can get some productivity in before your energy dips. In the last 15 minutes of the work day, take a look at your to-do list for the day and figure out what you already got done. Then, figure out what's most important to get done tomorrow. Take a few minutes in the morning to look back over what you decided to get done for the day and reassess. It's okay if something more pressing comes up. As much as you prioritize, sometimes there's just too much to get done. Ask a trusted colleague to help you out on pressing tasks. Just be prepared to return the favor! For students, don't be afraid to ask for an extension on a big assignment if you're overwhelmed, or to go speak to your teacher or professor about something you're having a hard time understanding.
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One-sentence summary -- Create a realistic to-do list for everything that needs to get done in a day. Stick to a schedule. Say no when you need to. Do most of your work when you have the most energy. Use a few minutes at the end of the day to prep for the next day. Ask for help if you can't handle your workload on your own.


For quality sleep, it's important to establish a regular bedtime routine. A major part of this is getting ready for bed at the same time each night.  You'll use the bedtime you pick for most of your routine, counting backwards to figure out when to start getting ready for bed. If there is a set time you need to be out of bed by, count backwards from that to pick your bedtime. While many people think everyone should get eight hours a night, the actual amount varies from person to person. Figure out how much sleep you need to feel your best and set your bedtime with that in mind. Getting 20 to 30 minutes of exercise every day will help you get to sleep faster. However, exercising too close to your bedtime can overstimulate your mind and body, making it more difficult to fall asleep. Plan your activities five to six hours before you want to get to sleep for optimal results. All three of these substances can negatively affect your sleep quality.  Stop all caffeine consumption four to six hours before your bedtime. To keep you from being wired all night, avoid coffee, tea, chocolate, caffeinated sodas, and certain pain relievers. Remember that decaffeinated coffee and tea still have some caffeine. If you drink tea to relax before bed, make sure it's an herbal one that is completely caffeine-free. Many people don't realize it because they may use tobacco products to relax, but the nicotine in them is actually a stimulant like caffeine. Additionally, withdrawal symptoms will make you wake up more frequently, ruining your sleep. While quitting tobacco products altogether will get you the best sleep, if you must smoke make sure your last cigarette for the night is at least two hours before bed.  While alcohol may help you fall asleep faster, it also makes you wake up more frequently throughout the night. Have your last drink at least an hour before bed to allow your body time to process the alcohol.
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One-sentence summary --
Decide on a bedtime and stick to it. Exercise five to six hours before bed. Avoid caffeine, nicotine, and alcohol before bed.