September 21st, 2022
You can’t pour from an empty cup, take care of yourself first.
On average we spend one third of our lives at work, which is around 90,000 hours! To work productively and to feel happy while doing so, we need to be in the right headspace.
Being mindful in what you prioritise is important, and sometimes we get so caught up in the world around us, that we forget to take into account our own wellbeing.
Here are some small changes you can make to your workday to stay positive and productive...
Online communication has become the new normal. On average we receive over 600 emails each week, this amounts to us spending 3.1 hours per day sending / reading emails alone. When you put this into perspective, actually leaving your desk and speaking to a colleague face to face doesn’t seem too much of a task.
Social connection is key to a happy workplace. So, speak to someone new, ask how someone’s weekend was, tell your colleagues you appreciate them, and check up on those who seem to be having a bad day. The world is a much nicer place when we are kind to each other, and these small gestures can go a long way.
A problem shared is a problem halved! Talk to your colleagues/manager about the difficulties you may be experiencing, whether it’s in the office or outside of work –no matter how big or small, they are there to listen, understand, and support you.
Get outside and go for that walk!
Mental and physical wellbeing go hand in hand. Engaging in exercise not only improves your fitness, but also releases endorphins which help relieve pain, reduce stress, and improve your sense of wellbeing. So, it’s no surprise that people who exercise regularly feel more energetic throughout the day, get a better night’s sleep, and generally feel more relaxed and positive about life.
Slight changes to your day can make a big difference. Walk to and from work or choose to take the stairs. Exercise doesn’t have to be a crazy intense work-out to feel good! Use your lunch break to your advantage, sometimes a steady walk in the fresh air is all you need.
A good night’s sleep is just as important as regular exercise. You need to sleep at least seven hours every night to be able to function effectively. Sleep affects our physical and mental functioning the next day. So, without an adequate amount of sleep it is impossible to perform to your best ability.
The best way to maintain a sufficient amount of sleep is to set a sleep schedule and stick to it! Stay consistent and go to bed and get up at the same time every day. This way, your body clock can settle into a routine, and you will be sure to wake up on the right-side of the bed...
The UK alone drinks around 95 million cups of coffee a day. Even though caffeine has its numerous benefits, especially in the workplace, consuming it up to 6 hours before bed has been proven to negatively affect your night’s sleep. Try to cut off your caffeine intake around 2pm, and if the afternoon caffeine cravings kick in, then decaffeinated alternatives are the best option.
74% of UK adults have experienced work-related stress. Even on the best days, stress can prevent us from being fully focused and doing our best work. Too much of it can lead to burnout, disengagement, and consequently dreading the day ahead. It’s important that when we begin to feel overwhelmed, that we take a step back and manage our stress in the right way.
Focus on the here and now – take one task at a time and stick to it!
Spend less time procrastinating and more time doing – don’t dwell on the little tasks. Instead of thinking about doing it, actually do it!
Figure out the root cause for the stress and take it from there- Sometimes we get so caught up in the whirlwind of work, that we don’t even know what we are stressed about.
Our mental health is just as important as our physical wellbeing, and it is important that we hold ourselves accountable for our own self-care. It may take some time to get used to, but I assure you, its worth it!