Exercise in the morning, or at least before noon, for 30 minutes or more, and eat a decent meal just after. You'll find that'll give you energy throughout the day, including after a long day at work. Then, pick one thing, focus on it, and achieve clear goals. Refer to what the original article terms success spirals.

[1] How Exercise Fuels the Brain http://goo.gl/RjGe0 [2] Exercise reduces stress http://goo.gl/C6ztV [3] Exercise improves brain function in young people http://goo.gl/NeN0M