Balance in work and life also means finding ways to make time at work emotionally and physically equitable
It’s that time of year. The days get shorter, and mental and physical fatigue find many of us despite our summer-time vacations and outdoor adventures. While the crisp air and holiday celebrations can be joyous, this season can also bring with it challenges that test our overall wellness. There is, unfortunately, no magic fix for this. But, there are some tips and tricks that can help. Whether working remotely or in-office, here are a few suggestions on how to boost personal wellness during your workday.
Take Regular Breaks
- Use the Pomodoro Technique: Work in focused blocks of time (e.g., 25 minutes), followed by short breaks. This helps maintain concentration and prevents burnout.
- Move Around: Stand up, stretch, or walk around the office during breaks to keep your body active and reduce the strain from sitting for too long.
Prioritize Tasks and Set Boundaries
- Use Time Management Tools: Tools like to-do lists or apps (e.g., Trello, Todoist) help prioritize tasks, making work more manageable.
- Set Boundaries: Know when to delegate tasks. Setting limits ensures you don’t get overwhelmed and protects your capacity both in terms of time and mentally.
Practice Mindfulness
- Mindful Breathing: Take a few minutes during the day for deep breathing to reduce stress and refocus.
- Check-in With Yourself: Pause during the day to reflect on your mental and emotional state. This awareness helps you stay grounded and address stress before it builds up.
Stay Hydrated and Eat Well
- Drink Water Regularly: Keep a water bottle at your desk and sip throughout the day to stay hydrated. Feeling sluggish? See if drinking water boosts your energy.
- Healthy Snacks: Opt for nourishing snacks like nuts, fruits, or yogurt to maintain steady energy levels instead of relying on caffeine or sugary foods.
Create an Ergonomic Workspace
- Adjust Your Desk Setup: Make sure your chair, desk, and screen are at comfortable heights to reduce physical strain. An ergonomic workspace helps prevent back pain, neck strain, and eye fatigue.
- Personalize Your Space: Add items like plants or photos that make you feel more relaxed and positive while working.
While these suggestions may seem simple, incorporating just one of them into your day can make a positive impact. Routines are difficult to build, so consider having an accountability partner who commits to doing one or several of these with you. Check in with one another and have honest conversations around mental and physical wellness. Balance in work and life also means finding ways to make time at work emotionally and physically equitable.