So often ambitious people work themselves into the ground because they only concentrate on getting it all done. I am speaking from experience here! Even though I know all you hard workers out there want to get ahead and prove yourself, you need to make sure you take care of yourself too.
I am sure you have likely heard it before but I will say it again you absolutely need to make sure you are exercising regularly. Now I am not saying you need to be doing P90X every morning, but you should be doing something. Whether it's a daily walk, yoga, or strength intervals do it at least three times a week. I found that the best time for me is first thing in the morning, before I do anything else. This allows me to get it done before my mind has a chance to talk me out of it! Trust me, I hate exercise as much as the next person and if I wasn't seeing positive results I would have quit for sure! I have noticed not only that I look better, but I feel better physically and mentally. It has helped me focus at work and it makes me feel good for the rest of the day, getting it done in the morning.
In addition to getting yourself moving you also need to pay attention to what you are eating. Now I know most of us are pretty busy and you likely don't have a ton of time to cook. I suggest starting with baby steps. If you currently eat out every day for lunch, why not make two days a week to start? Then once that is going well, make is three days and keep going until you get to the place you want to be. By no means do I eat incredibly healthy, but I did make a point about two years ago to do this very idea of meeting my goal of bringing my lunch every day. It has really helped me both physically and financially! I also found the best thing for me was to make my lunch ahead of time the night before, so I don't run out of time in the morning.
The other important area to focus on is your sleep. I hear from so many people that I know who have trouble sleeping, getting only about 4-5 hours at night. This does not help you function to your best ability at work. Try working on the first two areas to see if that helps with your sleep patters. There are also tons of articles out there relating to ideas on helping sleep and always talking to your doctor about the issue and potential remedies.
Some of you are probably thinking about how you would do all these things if you had the time. Well I am telling you to quit making excuses and find the time. Get up earlier, plan your meals, de-stress at night and go to bed on time. You can do it, I know you can. Excuses will not help you achieve your goals. My best advise is to take it slowly and change one area at a time until you get to where you want to be. If you are anything like me, trying to do too much at once will cause you to get overwhelmed. Good luck and let me know if you have other ways you have improved your health benefiting your career.