Work day schedules are often packed with meetings, calls, tasks, places to be, people to talk to. But how often do we schedule breaks or times to down tools and do something for our wellbeing? The irony is, taking a proper lunch break and a short break or two elsewhere in the day actually improves productivity, while warding off exhaustion and burnout. We know it’s good for us, but we don’t do it! So here are five small habits that you could try and schedule into the working day that will improve your mood and your wellbeing.
Take a daily, phone -free walk
Take a 15 minute phone-free walk. Maybe at lunch time or after work – whenever suits. If you can walk somewhere with trees, great – natural surroundings are inherently relaxing and mood-boosting – but even around town is good. Walking (especially outside) raises your oxygen levels which will help your brain function better afterwards.
Don’t look at your phone (and if you find this difficult, ask yourself why…). Look around you. Try and notice things you haven’t spotted before. Even in really familiar places there’s always something you won’t have noticed (especially if you’re in a city – look up, so many buildings have interesting plaques, windows, even statues). Notice the people around you, wonder about their lives and how their days are going. The act of noticing things gets you out of your own head and connects you to the world around you; feeling part of something bigger than yourself helps reduce stress and feelings of isolation.
Call a friend for a quick lunch time catch-up
Actually speak to them, don’t just text, it’s a completely different connection that will boost your mood. Five minutes. Guaranteed to lift both you and the person you speak to for the rest of the day.
Healthy snacks
Is there a healthy food you could add to your snack repertoire for elevenses that will make you feel like you’re taking really good care of yourself while scheduling a quick break? A piece of fruit and some unsalted nuts? Carrot sticks and houmous? An apple and a mini babybel? Something nutritious that will make you feel good.
Afternoon tea
Little breaks can provide an opportunity to refresh our tired brains, helping improve productivity during the working day. I think some of our friends overseas still think British people all pause at 3.30 for a cup of tea and to sing the national anthem and honestly I can see more pros than cons to this. I’d love someone to come round with a tea trolley and a Rich Tea biscuit (Digestive / Hobnob / anything dunkable / adjust to suit your preference) – that would perk me right up out of my afternoon slump. And singing is so good for you, connecting mind and body and putting you in touch with your feelings. Bring back the 3.30 tea trolley and a singalong! On a serious note, office workers schedule meetings and calls and work but we often don’t schedule breaks, and we should. It doesn’t need to be long – 10 minutes is all you need for a moment of calm.
Check in with yourself
How are you feeling about things? Are you able to get things done or are you distracted and don’t know why? Can you switch off from work and enjoy your downtime? Are you sleeping ok or waking up in the early hours and then can’t get back to sleep? Is there anything going on in your life that’s affecting your work? Take a moment to connect and reflect on your emotional state and talk to someone if you’re struggling.