Take a light early dinner by 7:00 PM (Refer the note on what to eat each day).
After that dim the lights and stay away from any stimulants.
Go to bed by 9:00 PM (If you are having problems sleeping, try to stay still for a while. Do not get up and engage in other activities. If you are still not able to sleep, it may be because of your frequent late nights. The body creates a clock for itself. It will take some time for body to adjust to it. If this continues for more than 10-15 days, then please consult your physician).
If you are able to sleep well in the night, wake up at around 6:00 AM.
Do your morning Karmas, and get ready for an hour of exercise. Please refer to the note above on what to eat by this time.
Exercise: 30 minutes brisk (fast walking), 20 minutes breathing yoga exercises (Kapalbhati, Bhramari, Bhastrika, Anulom-Vilom, 5 minutes each), 10 minutes of meditation – Concentrate between your eyebrows, or on a candle. or make a mark on a plain wall and look at it. See to it that no thoughts come into your mind)
After that get ready for office. Before you leave, take out your planner and make a list of things that you need to do for the day, office or otherwise, and when you will do those tasks, the time or time slots)
Before you step out say any little prayer of your thanking God to give you one more wonderful day in your life, and for the other things he/she has given you.
Reach office and work according to the plan that you have made in the planner. You may want to watch the training Managing Work and Personal Life on this site here.
Have your lunch on time and eat according to your prescribed diet. See the note in step 1.
Leave office on time, and plan for the unfinished task before you leave on your planner.
Again at home, do as advised above. Make sure you go to bed on time.
This is as much as you can do on a day. Other tasks you may have to manage on weekends or on holidays.
Of course, make it at point to read newspaper in the morning, at least 2, 30 minutes to an hour.
Follow this day after day, and let me know how you feel after 15 days, after a month, after 3 months and finally after 6 months.
Even if you feel a positive difference, follow this for the rest of your life till you find something better.