Lifestyle changes don’t have to be disruptive in order to work. In fact, for a busy working professional whose daily routine is chock-full of time-sensitive deadlines and responsibilities, it’s the small, unassuming lifestyle changes that make the biggest impact. It can feel as though every “energy-boosting” lifestyle tip has been doled out before, with little to no practical appeal when it comes to your busy schedule. That’s precisely why we’ve compiled this shortlist of workplace-friendly tips to boost your energy and well-being in ways that work for you, now and in the long term. Let’s get started.

We’re not talking about a generic “cut back on drinking” tip: specifically, it’s advisable to limit or eliminate your alcohol consumption when you have work in the morning. A commonly held belief about alcohol, particularly among working professionals, is that a drink or two can help us to relax or wind down. However, surface-level relaxation is not the same as actual rest. According to studies conducted by the National Institute of Health, alcohol consumption before bed can have negative effects on the quality of our sleep, leading us to feel more tired even if we do get the recommended 7-9 hours. This doesn’t mean that after-work happy hours are off-limits forever: just try and limit yourself to one or two drinks, have plenty of water throughout the day, and stop drinking a few hours before bedtime.

Though this one is among the most recommended tips out there, we cannot overstress the importance of staying hydrated. Drinking water throughout your day is instrumental to your immune, cognitive, and digestive systems (among many others). Dehydration is a notorious issue among Americans, particularly those of us who work full-time. Though it can be difficult to remember to stay hydrated during a busy day, it’s much easier if you’re intentional about incorporating water into your daily routine:

This one is particularly difficult for business leaders and self-proclaimed workaholics, but its benefits are undeniable: reduce the amount of time you spend looking at your phone or laptop before bed. Looking at phone screens (yes, even in nighttime mode) can cause eye and neck strain, increase anxiety, and negatively impact the quality of our sleep. Though it may feel like you’re getting more done by checking those emails or editing that document before going to sleep, it’s actually likely that you’re setting yourself up to have trouble going into a deep sleep. Instead, leave those screentime check-ins to the morning (maybe while you drink your morning glass of water). Doing this will help you start the day off feeling more rested and productive.

Let’s get real: cutting caffeine cold-turkey is pretty unrealistic. Surprisingly, we’re not here to tell you that it’s necessary to completely eliminate your caffeine intake (though you’re certainly in for a pat on the back if you have). Instead, try to focus on a “less is more’ approach: drinking less amounts of caffeine at strategic times throughout your day can actually lead to more productivity. It’s advisable to limit your caffeine intake to one or two cups of coffee or tea a day, preferably right before you have a big project or meeting that requires ultra-sharp focus. That being said, stay away from the coffee machine after 2:00pm: caffeine consumption in the late afternoon has been heavily linked to insomnia.

Having one big lunch during the workday may feel like the best move for productivity: after all, it means fewer interruptions to your day – and the midday fuel is exactly what you need…right? Not exactly. Several studies, like this one, have linked the consumption of 6-7 small meals a day (as opposed to three large ones) to higher energy levels and productivity among working professionals. This happens for a variety of reasons: eating a lot of food at once, especially when it’s high in sugar or simple carbs, can cause your body to crash in the late afternoon. Furthermore, your brain needs consistent fuel in order to stay sharp and focused, meaning that those last two hours of the workday are unlikely to be productive if you don’t have healthy snacks on-hand. Finally, taking 10-15 minute breaks throughout the workday has been demonstrated to improve productivity, as it gives our brains a chance to reset and regroup. With that in mind, taking a short snack break gives your brain both the fuel and the break it needs in order to do the best possible work.

Too often, those of us with busy workdays can let our long-term health fall by the wayside, opting instead for “quick fixes” like coffee, energy drinks, and all-nighters to boost productivity. Though these can feel helpful (even life-saving!) in the moment, they’re not the only way to make sure things get done – and, in fact, can prove detrimental to both your health and productivity in the long term. Luckily, improving energy in the long term doesn’t have to mean sacrificing productivity in the short term. It’s as easy as making small, easy changes geared toward boosting your well-being, nourishing your body, and giving your mind the quality rest it needs. The aim of functional medicine is to take your unique background and circumstances into consideration, providing holistic health and lifestyle solutions that work for you. To learn more about the differences between functional and conventional medicine, check out our infographic.