For diet and exercise, don’t stress out if you don’t get everything you want done in a single day. Think about it in big picture terms. No single day is going to make or break you. It’s the accumulation of making the right decisions (good habits) that will get you to where you want to go.
When tracking what micronutrients you want to consume or what muscle groups you want to target, aim for a weekly average. Yes, you will need to break that down into what it equates to per day, but as long as you fit it in throughout the course of the week and you hit your weekly goals consistently, you should be ok.
Do what is manageable/sustainable for you and forgive yourself when you mess up. Instead of beating yourself up when missing a goal, get back on track as quickly as possible (with the next thing you eat or your next workout). Reduce barriers to what you want to achieve, develop good habits, and repeat.