How to keep physical and mental health in mind at your desk job
5 pm on Friday hits and you can’t believe the work week is over. You simultaneously feel like it’s been two hours and two years since 9 am on Monday. You’re exhausted, overworked, sleep deprived, and you don’t think you can spend another second in front of a computer. Sound familiar?
If so, I’m right there with you. I entered the working world a year ago eager to ‘put in the time,’ but it didn’t take long before that time was taking its toll. I either felt drained from staring at a screen all day or jittery from sitting at a desk for eight hours. Not only was I feeling the physical effects of nonstop work, but I also didn’t feel as if I was giving my new job my all because of how drained I was feeling.
Frustrated and exhausted, I began my search for ways to add well-being back into my work week. I’ve spent the last year testing out tips and tricks on minding my wellness at work and I’m excited to share my favorites with you. If you’re ready to put the drag of the work week behind you and up your energy, motivation, and overall happiness in your 9-5 job, you’ll want to give these tips a try.
4 habits to adopt for a healthier, happier work day
- Move, if only for a few minutes. This one is as basic as elementary school gym class, but during my first few months of work, I somehow forget how necessary a little movement is to my ability to function like a productive human. Once I scheduled in five-minute walking breaks every few hours and started taking ‘walking meetings’ with colleagues my age, I felt my energy levels pick back up dramatically. I notice a significant difference between the days I get up and practice yoga or go for a walk before work and those that I don’t. If you’re looking for a free, quick way to get in some morning stretching or yoga, check out Yoga with Adrienne, a free resource for daily yogis and yoga skeptics alike.
- Pause, breathe, and look away from the screen. Just as your body needs a break from hunching over a keyboard, your mind needs a break from spreadsheets, Word docs, or whatever your blue light of choice may be. Taking time to pause, close your eyes, and breathe, even if only for a minute while you fill your water bottle, can do wonders. Some find scheduling breaks into their daily calendar helpful—in fact, the CEO of my company uses this method to make time for mindfulness in what I can only assume is a jam-packed day. If scheduling breaks isn’t for you, consider putting a blank sticky note above your computer to remind you to pause and breathe every time you glance up at it. Looking for a more structured way to cultivate a mindfulness habit? Check out Stop, Breathe & Think, a great free meditation app for beginners, or Headspace, the general favorite in the paid meditation app world.
- Connect with colleagues on a more personal level. I’m as type A as they come, so my first approach to work was getting through the day with my head down, putting in the work, and keeping to myself. It wasn’t until a colleague started a bi-weekly meeting for the younger individuals on our team that I came to understand the importance of community at work. This colleague, who is truly as kind as they come, starts every call asking us to share one thing we’re loving, one thing we’re learning, and one thing we need help with. My team is entirely virtual, so without this time to intentionally connect every few weeks, I’d have no one to talk through my challenges with, to share my excitement over a project gone well with, or to ask my seemingly dumb questions when I’m learning something new. I’ve found these meetings so valuable I’ve started stocking up my questions throughout the week for the next time we get on the phone together. I’d encourage you to intentionally create time to regularly connect with individuals you may not be in a direct manager-employee relationship with, as I’ve found it beneficial to not only my mental wellbeing but also to the quality of my work.
- Swap the caffeine for water (at least at first). I am potentially the world’s greatest water advocate; I down water like it’s my job. When my boyfriend and I both started working after college, he was constantly feeling the need to grab a cup of coffee or a sugary soda in the afternoon. I encouraged him to drink more water, as dehydration can leave you feeling sluggish. He decided anytime he wanted coffee or soda, he would drink a full bottle of water first. He soon learned those cravings were his body’s way of telling him he to up his water intake. Once he drank his bottle of water, he rarely wanted the coffee or soda anymore. If you struggle to drink enough water during the work day or are always reaching for caffeinated drinks and sugary snacks, test out his water-drinking tip to increase your energy levels and beat cravings.
Capitalize on the power of habit through consistent practice
Over the last year in a traditional desk job, I’ve learned it only takes a few moves with well-being in mind to get the ball rolling in the right direction. With consistency, the power of habit will quickly kick in and you’ll wonder how you ever did without those mindfulness minutes, walks up and down the stairs, conversations with colleagues, or extra bottles of water.
Whatever your new well-being habit of choice is, take a few minutes every day to care for yourself. If done consistently, you’ll likely see the positive effects on your health, energy levels, happiness, and productivity.