Take these five steps and you'll be brighter, stronger, and more effective:

1. Eat right every day. For breakfast, skip the Danish and other sweets. Try a bowl of whole-grain cereal and fruit. For lunch and dinner, get lean protein and complex carbohydrates. Forget about foods that are high in sugar and fat.

2. Take your vitamins. A multi-vitamin will have a variety of antioxidants that are thought to help overall brain function. It's one way to protect your brain.

3. Get enough sleep. Doctors at Duke University say people would sleep better if they choose consistent times for going to bed and waking up. Exercise helps. Keep television out of the bedroom.

4. Be sociable. Just being with a group of friends will make you healthier and more satisfied with your life.

5. Get some exercise. It's good for body and mind. Harvard psychiatrist John J. Ratey, M.D. ,says a single workout can raise levels of dopamine and serotonin, both of which make you feel better and brighter.

The low five can put you in a blue mood and make you less effective:

1.Eating a lot of simple carbs. Sugary snacks, pretzels, white bread, and rolls, can cause physical and mental fatigue. Try an apple.

2. Drinking too much. Alcohol is a depressant. A couple of drinks will leave you with fatigue and lethargy.

3. Letting the little stuff get you down. Sometimes the collection of small irritations and frustrations get you down, not big issues. If it's that kind of a day, just immerse yourself in the job and do your best to forget everything else. You'll feel better now and later.

4. Exercising too much. Doing too much physical stuff will make you tired and cranky. Take a break from your routine.

5. Dwelling on negative thoughts. This makes you ineffective.