Americans, on average, spend around 8 hours a day working. This number, while seemingly common information, makes it important to acknowledge and learn the best methods to improve wellbeing at work.
When you begin taking small, intentional steps, you should notice an improvement in your mental health, daily happiness, and productivity. Your attitude not only impacts you, but also your co-workers around you and your family and friends that you go home to.
Continue reading below for first steps to improving your wellbeing at work.
1. Take Control Over Your Space
You deserve an environment that feels “you” – a workspace that fits your personality and simply makes you happy. Start with your décor in your office or on your desk. Little pen holders, plants, calendars, art, etc. are perfect and simple items that can showcase you and bring a little bit of home into work. Pictures of family and friends are another great reminder of why you work and who makes you the happiest.
In addition, take control of your lighting. Of course, the office may have overhead lights that you can’t change, but simple task lights that help you focus and reduce strain on your eyes are encouraged.
2. Take on Healthy Eating Habits
When you’re at work for long hours of the day, it’s easy to choose a fast snack or savory lunch – seeming like a great (and tasty) idea at the time that only leaves you feeling tired and bloated. While the occasional indulgence is great, try to focus on healthy options for everyday meals. Fruits, vegetables, and proteins are vital for mental and physical health, and for staying consistent throughout a day of work.
In addition to the food you’re consuming, make sure you drink plenty of water! Staying hydrated is important for your cells, tissues, and organs, and helps in flushing your body, maintaining regulated body temperature, and fueling energy.
3. Set Morning Goals and Daily Affirmations
It helps your motivation, mental health, and focus if you attack a day with set tasks in mind. Once you complete a task, you then gain the satisfaction of crossing it off your list.
When you have an abundance of things to do, it is natural to feel overwhelmed and not know where to begin. As you set your goals, break them into attainable and measurable steps to track small successes as you go.
Affirmations are just as important. In the same light as determining what you want to do, also recognize the achievements that you’ve already made. Tell yourself what you do that makes you proud and something positive about who you are.
A grateful and positive morning focus sets the tone for the rest of your day.
4. Find Movement Throughout Your Day
Once you’re at work, don’t get stuck in a rut at your desk. Make sure that you find movement! Even if you’re busy, invest in a height adjustable desk and take advantage of the ability to switch between sitting and standing throughout your day.
After you complete a task, do a few stretches, and make the most of a walk to the bathroom or to refill your water bottle and be sure to really move your body and relax your screen-staring eyes.
Overall, the way that you take care of yourself and your wellbeing is simply just as important as the work you are performing. Encourage your family, your team, and your company to engage in these steps for wellness with you!