It’s easy to slip into unhealthy patterns during a busy working day. Try integrating these simple habits into your routine, and you’ll soon see the benefits.

  1. If you rely on sugar for a mid-afternoon boost… Bring healthy, protein-rich snacks to work, like almonds, pumpkin seeds, and apple slices with peanut butter. When your energy dips mid-afternoon, you’ll have something nourishing ready and waiting for you.
  2. If you sit for most of the working day… Suggest stand-up team meetings, ask for (or invest in) an adjustable standing desk, and take calls away from your desk if you can. Standing up encourages blood circulation, which is vital for your overall health.
  3. If you want to incorporate exercise into your day… Try setting a recurring alarm as a gentle nudge to get moving, whether you go for a walk around the office or do a few seated exercises, like tricep dips, glute clenches, or leg extensions.
  4. If there’s a habit you want to break… Try replacing it with something healthier, but still rewarding. For example, instead of soothing work stress with a sugary snack, try brewing a cup of herbal tea or listening to your favourite music. The more you practice redirecting your focus, the more likely it is that your new habit will stick.
  5. If you need help staying hydrated… Place a large, filled water bottle or a jug and glass on your desk before you start work. When it’s in your direct line of sight, you’re more likely to reach for it throughout the day, and less likely to opt for sugary drinks and extra caffeine.
  6. If you struggle with work worries after hours… At the end of each day, spend five minutes writing down your top three priorities for tomorrow. This signals to your mind that the workday is over, and can help your brain to switch off.

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