Work can be demanding, but it doesn’t have to be draining. Whether you're at the office or working from home, building in small habits throughout the day can help protect both your mental and physical health.
Here are some easy ways to take better care of yourself.
Set boundaries that protect your energy
Work-life balance is talked about a lot, but what about balance during the workday itself? There will always be times when you need to push through a deadline or take on extra work. But if that becomes your everyday norm, it can quickly lead to burnout. When possible, try to set boundaries that protect your focus and energy. If your plate is already full, it’s reasonable to ask for support or to delay taking on something new.
Taking breaks is just as important. When you’re done with a call, meeting, or big task, give yourself a few minutes to reset. Research shows our brains focus best in 30-minute stretches, so building in short breaks throughout the day keeps you sharper.
Stand up and move around
Sitting for too long is linked to many health issues. Use your breaks to stand and stretch, even if you don’t step away from your work area. Moving around every 30 minutes is ideal, but once an hour is a good place to start.
Other ways to keep yourself from sitting all day include:
• Walking over to a colleague's desk instead of sending a message or email• Holding a standing or walking meeting• Using the stairs instead of an elevator• Standing or walking around while you’re on the phone if you can do it without distracting your co-workers• Getting a standing desk if your workplace allows it
Meditate to manage stress
Meditation might not be the first thing that comes to mind at work, but even a few minutes between tasks can make a difference. You can try a guided meditation app, pull up a video, or simply do some focused breathing exercises.
Practicing mindfulness during other tasks can also help. Something as simple as paying attention to the flavor and texture of your lunch, without distractions, can center your focus and slow your pace.
Eat and drink with purpose
Never skip lunch — it provides a natural break in your day and keeps you from getting so hungry that you overeat or snack mindlessly later. Step away from your desk and take your break somewhere else, if possible.
Keep healthy snacks around so you aren’t stuck with unhealthy vending machine choices. Fresh fruit, veggie sticks, unsalted nuts, and low-sugar trail mixes are all good choices.
Staying hydrated is also important. Drinking enough water keeps your brain alert and reduces the chance of headaches and fatigue. Caffeine is fine in moderation, but too much of it can cause anxiety, insomnia, and high blood pressure. A double espresso shot may give you a quick boost, but it often leaves you even more tired once it wears off.
Building healthy work habits that last
Office work, whether at home or onsite, can take a toll over time. Simple, healthy habits can help protect your well-being. Start small and practice them consistently, and they will soon become second nature. Once that happens, adding new habits and taking better care of yourself becomes much easier.