1. Eat Healthier
2. Get More Sleep
3. Exercise Regularly

It sounds simple, but too many people eat junk food, skimp on their sleep and go long stretches without exercise. The reasons are usually work and family demands, which lead to a lack of time and energy. But it can be done, even if you’re one of the thousands of workaholic Washington, DC professionals.

I see diet, exercise and sleep like a three-legged bar stool for your mental health. If one of the legs is weak, the whole chair can collapse, leading to, among other things, irritability, sadness, anxiety and lethargy.

Here are some tips:

Diet: Do yourself a favor and eat breakfast, preferably something with protein in it. You’ve got to fuel your body in the morning or you’re headed for a late-morning crash. Peanut butter and banana is a quick and tasty meal. Or grab a health bar. Too many people simply have coffee or skip breakfast altogether.

Also, stay away from processed foods as much as you can, which are typically loaded with salt, sugar or fat. Watch out for supposedly healthy snacks like blueberry muffins from places like Dunkin’ Donuts, which are often high in calories. (Mens Health magazine just did a story on this.)

Drink lots of water, eat fish and lean meat, and load up on fresh vegetables and fruit. Finally, keep some energy bars in your desk drawer at work. It’s a good cure for late afternoon fatigue, which can affect your mood and work productivity.

Sleep: Most people need at least six hours of sleep a night, and some need as much as nine. Know how much sleep you need to operate at maximum capacity, and do everything you can to make that happen.

Here’s how to do that: go to bed at the same time each night (it’s OK to be vigilant about it since that extra hour or two of sleep makes an enormous difference); steer clear of sugary foods and caffeine (ideally, don’t drink caffeinated drinks after 12 pm); develop a regular evening routine that involves low-stimulation activities at bedtime like reading; make your bedroom a no-work zone (bringing work to bed adds stress to a place that should be all about comfort and rest).

If you’re having prolonged difficulties related to falling asleep, waking in the middle of the night or waking early in the morning, talk to your doctor about taking a prescription sleep aid like Ambien or Lunesta. Over the counter meds like Tylenol PM also work.

Exercise: Many studies have shown that physical exercise is one of the greatest things you can do to improve your mood.

But exercising in the winter months can be difficult, to say the least, so join a gym if you haven’t done so already. Do at least three days a week of 30 minutes of cardio – Stairmaster, elliptical, bike, etc. Incorporate push ups and sit ups into your workouts to gain core strength.

If you’re having trouble getting motivated, sign up for an exercise class. Most gyms now offer several classes — spinning, body pump, aerobics, etc. Most of us won’t push ourselves nearly as hard, for example, on a stationary bike as an instructor in a spinning class will. (I speak from personal experience.)

If you need a sport to get your exercise during the winter, then by all means find a basketball league, play indoor tennis, or join an indoor pool.

On the days you don’t work out, get some exercise at the office. Go for a brisk walk around the block. Walk up and down the stairs several times. They may not burn a ton of calories but it will help keep you active and healthy.