You likely spend at least eight hours a day, five days a week working, which is a lot of your time. It’s important that during the week you’re focusing on your physical and mental health to help improve your wellbeing and stay happy. There are plenty of ways to boost your physical activity, eat healthily, and prioritize your mental health all while you’re working. By doing so, you have the opportunity to create a better work-life balance and enjoy yourself while making money!
Schedule time for physical activity
Being physically active during the workday can help you stay energized and focused. It can be hard to find the motivation to hit the gym or talk a walk during a busy workday so schedule these personal breaks throughout the day. Yes, actually input them into your daily calendar! Whether you utilize a shared Google calendar in your company or just use a planner, carving out this time in the day to get activity in will make you more likely to actually do it. If this is scheduled on a calendar that others can view, they will know you’re busy at this time and won’t pack your schedule with meetings. Many gyms even offer lunch break classes, so look into yoga, spin classes, or a group class in your area and recruit your coworkers to join!
Be observant of your screen time
Most jobs require looking at a computer screen for upwards of eight hours a day. The use of digital devices like computers, tablets, and smartphones can cause digital eye strain, which is the discomfort one may feel with extended or simultaneous use of digital devices. 59% of Americans have reported experiencing symptoms of digital eye strain such as blurry vision, dry eyes, headaches, and neck pain.
The harmful effects of digital devices are caused by artificial blue light emitted from them. 72% of Americans weren’t aware that fashionable brands like Warby Parker have eyeglasses available to you that can help block blue light! Be proactive about your eye health on the job by purchasing eyeglasses that filter blue light, taking frequent breaks from looking at your screen, and adjusting the lighting settings of your device.
Snack smart at work
Eating well at work is important because this is where you spend about half of your day. Your meals at work should be balanced, nourishing, and filling to help you stay focused and satisfied. This can be especially hard in an office setting where donuts, snacks, and cakes are always present for one reason or another. It’s exciting and healthy to treat yourself to a snack and spend time with your coworkers during an office party, however, it’s important to have healthy snack options on hand too. Pack your lunch with snacks when possible or remember to make healthy choices when eating out. If you get cravings at work, here are a few snack ideas to keep your desk or the refrigerator:
● Yogurt and berries
● Lightly salted nuts and your fruit of choice
● Apples and almond butter
● A protein shake
● A rice cake with avocado
Snacks like these above can help you stay full and focused throughout your day, so you can avoid the common 2 pm burnout.
Tips if you work from home
Working from home, whether you’re self-employed or not can be tough on our physical wellbeing. This type of work allows your schedule to be flexible, which means you can begin working whenever you want and are free to take breaks when you feel you need them. However, this can cause burnout if you’re working from sun up to sun down and not being mindful of the number of hours you’re putting in per day. There are plenty of steps you can take to feel your best during the day, even if you’re not stepping foot out of your house.
First, set your work hours. Commit to working from 9-5 or 11-7, whatever works for you, and stick to that! It’s easy to get caught up in workload and end up working from morning to night, so set your hours and track the hours you put in for the day once you’re done. Make sure you get out of your pajamas, even if you stay in comfortable clothing, be sure to at least change your outfit to get yourself in the mindset of work. Finally, taking regular breaks can make a world of a difference. If you have to, schedule them into your day. A reminder to grab a coffee, make your lunch, or prep dinner for the night can help you break up your day so you don’t get distracted by your work for too long and forget to have some downtime.
Prioritize your mental health
Mental health is just as important, if not more important than physical health when it comes to doing your job the best that you can and enjoying the way you’re spending your days. Prioritize your mental health at work by spending a part of your day doing something you love. Take time off to work on your novel, go rollerblading on your lunch break, start a book club (or chess club, or running club…). Taking time out of your work day to focus on things that bring you joy can help you be more excited to go to work, bond with your coworkers and make friends with the same interests, and can just make your day more fun! It’s also a great way to keep your confidence up.
Getting paid what you deserve is a large part of feeling fulfilled and happy at your job. After all, you are going to spend most of your day working and you should feel confident in your compensation for that! If you need to, negotiate your salary to properly reflect your job and to help you feel more secure in life.
Every once in a while, it’s okay to take a time-out from your job! If you have paid time off, then use it to take a mental health day. Somedays you may just want to sit home and binge your favorite show, go get a massage, or take a weekend getaway with someone you love. Days like this are vital to feeling refreshed and content at work. Take a day off soon and mute your work emails and notifications so you’re not distracted or tempted to work while you’re out of office.
No matter if you want to boost your physical health, be mindful of your mental health, or focus on preventing health issues in the future, these are all possible to do while working. Plus, by prioritizing your health while at your work you can feel content and fulfilled in your job.
If you need to change jobs to improve your health schedule a Strategy Call with Noelle today. In this powerful hour, you’ll receive a custom job search strategy designed to give you the boost you need to start your search!