Set your intention the day before

• Make a list of your accomplishments
• Let go of past mistakes
• Do something fun
• Take breaks from things and people that bring you down
• Spend time with close friends and family
• Meditate or pray
• Avoid multitasking
• Take a break from technology
• Do something artsy
• Write in a journal

Most likely, exhaustion is linked to:

• too much or too little physical activity
• jetlag or something else that confuses your circadian rhythm
• insomnia or lack of sleep
• medications such as antihistamines and cough medicine
• poor eating habits
• stress
• trauma
• drug or alcohol use

Contributing factors to mental fatigue are poor nutrition, lack of sleep, hormonal imbalances, or cognitive overload. Cognitive overload can take the following forms:

• When you focus on a single task for an extended period of time.
• When you spread your attention across too many things.
• Worrying about tasks. It is as mentally taxing as doing the task.

Your brain is fuelled with the same food as your muscles. What you eat has an enormous impact on your cognitive functioning.

• Cut down on refined sugars as it decreases alertness. Aim for sustained energy levels throughout the day.
• Plan your meals in advance. If you wait until you're hungry, you're already low on energy and willpower and will reach for a quick energy boost in the form of sugar.
• Don't skip breakfast. Without it, you may likely crash in the middle of the morning. Eat more eggs, yogurt, and oatmeal to sustain your energy levels until lunch.
• Snack mid-morning and mid-afternoon to give your body consistent fuel.
• Stay hydrated with water. Mild hydration can negatively impact cognitive performance.
• Listen to your body to figure out what makes you feel best. The same nutrition advice won't work for everyone.

Feelings of stress can mean that you struggle to concentrate, experience racing thoughts, difficulty switching off and tiredness.

Strategies to improve your energy levels include taking some time for yourself to relax, reading or going for a walk.

One study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity cycling.

Get up and move your body like brisk walking or cycling to boost your energy levels.

All of the habits that you have right now — good or bad — are in your life because they provide a benefit to you, even if they are bad for you in other ways.

And because bad habits provide some type of benefit in your life, it's very difficult to simply eliminate them. Instead, you need to replace a bad habit with a new habit that provides a similar benefit.

• Choose a substitute for your bad habit. 
• Cut out as many triggers as possible. 
• Surround yourself with people who live the way you want to live.
• Visualize yourself succeeding and avoid negative self-talk.
• Plan for failure and find things that can help you bounce back when you make a mistake.
  

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

During the day:

• Expose yourself to bright sunlight in the morning. 
• Spend more time outside during daylight. 
• Let as much natural light into your home or workspace as possible.

At night:

• Avoid bright screens within 1-2 hours of your bedtime.
• Say no to late-night television.
• Don’t read with backlit devices. 
• When it’s time to sleep, make sure the room is dark.
• Keep the lights down if you get up during the night.

It involves planning out your day in advance and dedicating specific hours to accomplish specific tasks. 

It’s important to block out both proactive blocks (when you focus on important tasks) and reactive blocks (when you allow time for requests and interruptions).

Instead of writing a big to-do list and trying to get it all done, determine the 1-3 tasks that are absolutely essential and then focus on those tasks during the day. 

You don’t do anything else until you’ve completed the three essential tasks.

Rather than writing out a massive to-do list and trying to get it all done, determine the 1-3 tasks that are absolutely essential and then relentlessly focus on those tasks during the day.

Once you determine your 1-3 most important tasks, they are scheduled first in your day. You then make progress on essential items before you get bombarded by distractions. 

Is all about working in short, massively productive, intensely focused bursts, and then giving yourself a brief break:

• Choose a task
• Set your timer for 25 minutes
• Work on the task until the timer ends
• Take a short break (around 5 minutes)
• Every 4 Pomodoro sessions, take a longer break (15-30 minutes).

A night of sleep is made of five cycles, making us go through various sleep stages. This can be light sleep, deep sleep and REM stage of sleep when we dream and have eye movement.

During sleep, our body produces Melatonin and Growth Hormones, which are required by your bodies for regulating our internal clock and to restore our muscles, bone and metabolism.

1. We all don’t need a standard eight hours of sleep, as it varies according to our age, genetics and level of activity.
2. Insomnia is actually of various types, from Onset (unable to fall asleep) to Maintenance(struggling to stay asleep) and other types like chronic and acute insomnia.
3. We all do not have to wake up at 5 a.m., and the wake up time depends on our chronotype.
4. Sleeping pills, like the types of insomnia, are different too. Benadryl helps you fall asleep, while melatonin pills regulate our internal clock.

We’re naturally more energetic and motivated at specific times of the day. Researchers call this our Circadian Rhythm. Every person’s rhythm is slightly different, but the majority follow a similar pattern.

• Waking up. Our energy levels start to naturally rise.
• Around 10 am. We’ve hit our peak concentration levels that start to decline and dip between 1-3 pm.
• Afternoon.  Our energy levels rise again until falling off again sometime between 9–11 pm.

We work best in natural cycles of 90-120 minute sessions before needing a break. When we need a break, our bodies send us signals, such as becoming hungry, sleepy, fidgeting, or losing focus.

If you ignore these signs and think you can just work through them, your body uses your reserve stores of energy to keep up. It means releasing stress hormones to give an extra kick of energy.

• Stabilize your blood sugar, by eating hearty food (protein and fat) more often.
• Reduce refined carbs and increase fats and proteins.
• B-complex vitamin supplements can give you an immediate boost in alertness and mental clarity.
• Soak in an Epsom salt bath - might even help you get enough energy to exercise the next day.
• Drink more water than you usually do to help compensate.
• Exercise is the single best way to “take out the trash” in your body, and after staying up more hours than you should.