Have you ever heard the adage, “You can’t pour from an empty cup?” Hate to break it to you, but humans have a finite amount of energy to expend. Eventually, our gas light comes on, and we have to stop and fill up … or we’re at risk of a mental and/or physical breakdown.

It’s important to understand that mental and physical health are intrinsically linked. Thankfully, mental health is no longer the taboo topic it once was, and it’s finally getting the attention it deserves.

In order to thrive in a culture that celebrates productivity and perfection, we need to step back, fill up our tanks, and take care of our mental well-being. Those days of non-stop grinding at the office are certainly manageable—sometimes even highly rewarding—if we are firing from all cylinders.

If you have a demanding job or are an entrepreneur, some level of stress just comes with the territory. But there’s a difference between experiencing a few bouts of burnout and spinning out into an actual breakdown. To preserve your mental health while making big moves toward your financial or career goals, here are some actionable steps to start taking today.

Make Sleep a Non-Negotiable

Catching an adequate amount of Z’s is the best (not to mention the fastest) way to recharge your body and reset your mind. But for many, it’s also the first thing that falls to the wayside during periods of high stress. Everyone needs varying amounts and quality of sleep to operate efficiently and accomplish their work effectively. Find yours, then prioritize it over just about everything.

If a full eight (or seven or nine) hours just isn’t in the cards, try to supplement with a power nap or meditation that day—several studies and anecdotal evidence suggest that a 30-minute Yoga Nidra practice may be as restorative as a four-hour nap.

Establish No-Phone Zones

Between social media scrolling, Zoom meetings, and our nightly Netflix marathons, screens are around every corner. And for 99.999% of us, there’s no turning back now. Screens are how we work, learn, and create. But when science shows that too much time on them negatively impacts our mental health, how do we balance convenience with self-care?

First things first: make it a point to keep phones and other devices out of your bedroom. Then, try setting strict no-phone hours. Instead, use that time to brush up on a skill or study a new topic. Getting lost in a Wikipedia rabbit hole isn’t doing any favors for your productivity or mental health, promise.

Eat for Energy, Not Emotions

We often correlate nutrition to physical wellness, but it plays a large part in our mental clarity too. Things like sugar and caffeine give us a temporary energy boost, only to be followed by brain fog and fatigue.

When work or life feels unmanageable, many tend to reach for unhealthy comfort foods at all hours of the day, leaving them lethargic and unmotivated. As a result, those daily tasks or deadlines are even harder to push through. Find the foods that sustain you and a meal schedule that energizes you*, rinse, and rep

*This goes for your exercise routine, too.

Take Time Off!

America is known for its work-centric culture, even earning itself the nickname “No Vacation Nation”—at least according to The Center for Economic and Policy Research. But not taking time and space from our work takes a major toll on, you guessed it, our overall health.

Taking time off not only boosts productivity in the long run, but it allows us to recalibrate and spend time with our loved ones. Whether it’s a full two-week vacation or long weekend trips throughout the year, remember that you earned those days off. They’re yours, take them.

Mental Health = Mental Wealth

By establishing (and abiding by) routines that put your needs first, you’ll be better equipped to manage any heavier-than-usual workloads, regulate your moods, and finally achieve that elusive work/life balance everyone’s been talking about.