How many times have you caught yourself talking on the phone, typing away on your e-mail or BlackBerry and eating a sandwich at the same time? The pressure to squeeze more work into each day takes its toll on your health and can cause you to pack on pounds. Stress, anxiety, sleep deprivation and depression–all symptoms of “multitasking syndrome”–make you less effective at work, at home and in the gym. You can sneak some surprisingly productive downtime into your go-go-go lifestyle with these tips:

* Tend to your body first. If you can work out in the morning, great. If not, make it a ritual to spend just a few minutes doing crunches, knee bends, lunges and light stretching when you get up. Follow that with a nutritious breakfast, such as an omelet or a protein shake. This strategy forces you to focus on you first thing–not your to-do list.

* Engage your brain. Yes, in an ideal world, we would all strive to slow down, but for most of us, it’s borderline impossible. Instead, at least try to be more mindful of what you’re doing, especially during meals (dining on autopilot is a surefire way to overeat). Turn off the computer or television, close the newspaper and savor the taste and texture of your food. The same holds true for your workouts: I always tell clients to “put your brain in your butt,” which means focus on the body part you’re working, whether it’s your backside, your legs or your abs.

* Take a timeout. I am a huge advocate of meditation–not the sitting-on-a-mountain kind, but just pushing yourself away from your desk or going for a walk and reconnecting with your breath and your thoughts. It helps you find your center.

* Refuel with energy fortifiers, not energy stealers. It sounds easier said than done, but when your schedule gets crazy, you’ve got to nosh on food that nourishes you–not on things that will leave you feeling tired. Stash a bag of celery, vitamin C-rich red bell pepper strips or high-protein raw almonds in your bag or desk drawer for a nutritious snack during even the busiest of days.

This Lowfat Egg Salad (find it at Shape.com/davidkirsch) is easy to prepare and delicious. Make it before you go to work and take it with you for breakfast or to ward off those midday munchies.

shape up fast

the ultimate shoulder move

Works shoulders, upper back and core

Heidi Klum, Liv Tyler and Kerry Washington do this toner to get strong, sexy arms. Using the stability ball provides a challenge for your core that you don’t get with normal shoulder raises. Do it in your office (if you can stash a stability ball there) or at home in front of the TV.

* Hold a 3-pound dumbbell in each hand and lie facedown with your midsection centered on a stability ball, feet about shoulder-width apart on the floor (rest on your knees if necessary). Extend arms in front of you, just off the floor [A].

* Keep your abs tight and your head in line with your spine, as you raise your arms to shoulder level in front of you, then draw them out to each side [B]. Lower them almost to the floor again, raise them, and reverse the motion to return to start. Do 2 or 3 sets of 10-15 reps.