Gradually for sure. Key element here is being realistic. You can’t wake up tomorrow morning and shift your life. You could, but it would be just for a few days. You could start by reading 10 pages a day for a month, and monitoring your food. Then if you ace it more than 50% of the month, move on to working out and monitoring your work efficiency. Eventually, you wont score a 4/4 everyday, but if you score a 3/4 on an ongoing day, you will push yourself harder to make it a 4/4. Psychologically, you will feel that this is a “perfect” day.