Boost Wellness At Work In 25 Ways

Have you often felt slow, stressed, and low at the office? These may be signs that your job and workplace are making you unwell. It may be time for you to make little changes in your daily routine. For a start, do some of these very doable activities to boost your wellness at work. Incorporate them into your day and soon, you will feel healthier and perform better at work.

  1. Eat breakfast. Get a good start to your day with a filling breakfast that will power you up in the morning. Coffee is good in moderation. Make sure you limit yourself to just one cup.
  2. Start early. Avoid the rush and be on time. Being stuck in traffic and coming in late can be stressful.
  3. Set daily goals. Write down what you need to do just for the day. Use the stick-on trick: your list should be able to fit on a small Sticky Note.
  4. Check your list and work on your most important and urgent tasks first.
  5. Do not attempt to do everything yourself. Your team is there for a reason. Create a team or support group if you don’t have one.
  6. Use tech wisely. Master your computer, phones, and other gadgets. Do not let emails, calls, and presentations overrun your day. Take command and use them to accomplish bigger and more important tasks.
  7. De-clutter. Clearing your desk also clears your mind. Having a clean desk gets you to start work without bothersome clutter. An organised computer also saves you time, effort and some grief when locating files in a hurry.
  8. Rest your eyes. Spending hours staring at your computer won’t help boost your eye health. Try this 20-20-20 Rule suggested by Anna Renderer. Every 20 minutes, look up from your computer and look at something 20 feet away. Do this for at least 20 seconds.
  9. Take breaks. Set your alarm every hour or half-hour. Jump up and do something (from this list is good) to break the monotony. It will also increase your creativity and productivity.
  10. Eat lunch. Think you can finish that report by working through lunch break? Studies say this isn’t healthy or productive. Take your lunch and take a breather.
  11. Engage in any physical activity like walking, stretching or twisting to release pent up tension in your muscles. A quick five-minute stretch can do wonders for your body.
  12. Sitting at your desk for long periods is a bad, bad thing for your back. Learn some stretches you can do at your desk or just do this one. Clasp both hands and extend both arms straight while sitting upright in your chair. Round your upper and lower back as you draw your shoulders in. Drop your chin to your chest, then “push” your clasped hands forward. Hold this stretch for 5-10 seconds before returning to your normal sitting position. Don’t forget to breathe.
  13. Power nap. Getting a bit of a snooze in the office can power you up. Limit your naps to just about 20 minutes.
  14. Snack healthily. Working intensely can sap your energy. Give yourself quick and healthy sustenance, sticking to nuts, fruits, vegetable sticks and staying away from junk and oily food.
  15. Drink up. Choose water, green tea, lemon and other natural fruit juices to boost your mood. Steer away from energy drinks, alcoholic or caffeinated beverages.
  16. Man is a social being and they need to connect. Go ahead and chat someone up during break time.
  17. Happy-ise. When really stressed, do or think of something that never fails to cheer you up. It can be a little dance, a joke, a good memory, a person, a goal, or anything that will break up your gloomy mood.
  18. Choose your battles. Ask yourself if the fight is worth it. If not, move on.
  19. Give yourself pep talks. Boost self-confidence with positive talk and do not wallow on disappointing outcomes at work. After all, there is still tomorrow, and tomorrow is another day.
  20. Or laugh. You may look crazy smiling or laughing alone but it really is the best medicine.
  21. Go outside. Enjoy a bit of sun and fresh air if you can. It is refreshing to the body as well as the spirit. Vitamin D is a plus if you go out early enough in the morning.
  22. Go for green. If you can’t go outside, give plants a chance in your work area. Flowers brighten your day while plants work harder. They produce oxygen and keep the air fresh.
  23. Take deep breaths. Play some soothing music. Do mini-meditation sessions.
  24. Go home. Try to not overstay at work. Go home when it is time and leave your worries at the door when you get out of your office.
  25. Good sleep. Get a good night’s rest in preparation for another day. Unwind before bedtime. Avoid wine and try warm milk. Take a soothing warm bath. Get a massage or backrub. Or, best and most effective of all, meditate for better sleep.


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