In the rush of the working day, it’s easy to put our own wellbeing last. We power through deadlines, meetings, and emails – often without checking in with how we actually feel. But taking small, intentional step’s throughout your day can make a big difference to your physical health, emotional balance, and overall sense of wellbeing.
Here are eight simple but powerful tips to help you feel healthier, calmer, and more energised during your working day.
1. Start Your Day with Intention
Rather than reaching straight for your phone or diving into your inbox, take a few moments to ground yourself. This could be through a few deep breaths, a short morning stretch, or even jotting down three things you’re grateful for. Starting your day with purpose helps set a positive tone and lowers stress levels.
2. Take Regular Screen Breaks
Staring at a screen for hours can lead to eye strain, tension headaches, and fatigue. Aim to follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Even better—step away from your screen entirely for a short walk or a stretch.
3. Hydrate Throughout the Day
Even mild dehydration can affect your focus, mood, and energy levels. Keep a reusable water bottle on your desk and make sipping water a habit. Herbal teas can also be a great way to stay hydrated and bring moments of calm into your day.
4. Don’t Skip Your Lunch Break
It can be tempting to eat lunch at your desk while working, but your brain and body benefit far more from a proper break. Step away from your workspace, nourish yourself with a balanced meal, and try to get outside—even if it’s just for five minutes. Fresh air and natural light can do wonders for your mood and energy.
5. Breathe to Reset
Feeling overwhelmed? Taking a minute to slow down your breathing can activate your body’s natural relaxation response. Try this: inhale for a count of 4, hold for 4, exhale for 6. Just a few
6. Move Your Body
You don’t need to fit in a full workout—just moving regularly is key. Stretch at your desk, take the stairs, or walk during phone calls. These small movements improve circulation, boost your mood, and help keep stiffness at bay.
7. Set Healthy Boundaries
Working longer doesn’t always mean working better. Know when to say no, switch off notifications during breaks, and give yourself permission to pause. Boundaries are essential for long-term mental health and productivity.
8. End the Day with a Wind-Down Routine
Before you clock off, take a moment to tidy your workspace and write down any tasks for tomorrow. This creates a sense of closure and helps your mind transition out of ‘work mode’. Even a short ritual like closing your laptop and taking a few deep breaths can signal that the working day is done.
By making small, conscious choices throughout the day, you can create a working routine that supports both your productivity and your wellbeing. These simple shifts — from mindful breathing to taking proper breaks — help calm your nervous system, boost your energy, and bring more balance into your life. You don’t need to overhaul your entire schedule; even one or two of these practices can make a meaningful difference. Your wellbeing is not a luxury — it’s a foundation for everything else you do.