Strict routine:
Keto
Wake up at 5am, no matter what
Daily exercise: cardio is GOAT, right after waking up
15 minutes of meditation right after a cold shower: clears the mind, centers you, and lets go of all the shit rattling about
Journaling: keep track of the day in 30 min increments. If I got shit to do, I don't got time to ruminate. Write down my thoughts and things I'm struggling with in the journal at night.
No yanky the spanky: masturbating drains the life out of me if I do it over and over again
Only music allowed is classical music
Affirmations: multiple times a day. E.g "I am one smooth motherfucker -- an unstoppable selling machine -- closing with ease."
The Mission: remind myself why I do what I do; what's the end-game, what am I working towards every single fucking day?
If you have #9 down, the rest comes easy. Add in some supps like ashwaghanda, creatine, and multi-vitamin, it's basically living life well. Throw in pharmaceutical drugs if you got shit like ADHD.
Don't drink. Nicotine is fine; cocaine is a garbage drug.
Oh and force yourself to smile. I've gotten to the point where every time some terrible shit happens to me, I just start smiling and cackling like a mad man: "oh, you just ran over my dog. Heeheeehee hoohoohoo haahaahaa. Whatever, doesn't phase me."
If you implement all this shit, those troughs will go away. And stop spending so much time doing fuck all "relaxing." An hour here or there on the weekends or at night is fine to decompress, but anything more is excessive and is gonna lead to you spiraling into rumination and stagnation.