10 tips for a healthy work day:
- Hydrate… figure out the way you drink the most water and do it! Waterbottle with times written on it? Setting an alarm for every hour? Having a tally at your desk of how many glasses you have consumed. Find what works best for you.
- Set a timer for 45 min, every 45 min get up from your desk and move… walk around the office, go fill up your water, step outside even if just for 2 minutes.
- Clean up… keeping a tidy desk clears the visual clutter so you can focus on the tasks at hand. Don’t be distracted by the rogue paperclip instead put it away.
- Take time to re-set and re-prioritize tasks. At 8 am when you start your work day you probably are already in the habit of going through your inbox and making some sort of list for your daily tasks. What happens when an unexpected project comes in? Set time for after lunch to re-evaluate what still needs to be done before the end of the day and what can be bumped.
- Take creative breaks, at minimum 2 a day, preferably 3. What gets the right side of your brain going?
- Set boundaries on the tasks that task you most. If talking on the phone drains you only make yourself available for phone calls for a certain period of time. Make sure to communicate this clearly to your co-workers and boss if need be. If you are your own boss make sure your clients are being communicated with in a healthy way. Get a virtual assistant to answer/screen your calls and communicate to your client when you will be back with them. Set up a voicemail greeting that makes it clear that all calls will be answered by X time. Something that lets your clients know you are not simply ignoring them. Same goes for emails and meetings.
- Fuel your body for the work you need to do. Make sure you are eating healthy, whole, organic foods that will nourish your body!
- Set the environment… don’t expect to be productive if you are playing spa music, it’s 80 degrees and you have lavender candles burning. Instead find the right music, lighting, temperature, and scents that help you focus and keep you productive.
- Know what motivates and inspires you and schedule that in. Do you need to outwardly process ideas? Find a friend or coworker that you can schedule time for that weekly or daily. Are you a list maker? Find an awesome planner (here is my fave) or notebook that helps you cultivate those ideas into obtainable goals.( My favorite goal setting tool is Cultivate What Matter’s PowerSheets)
- Release expectations…. some days things will just not pan out as you have planned. That is OK. Tomorrow is a new day and a clean slate. Try being compassionate to yourself and really letting go of the guilt that can come with not getting it all done. Really watch the self talk going on in your head, if you wouldn’t say it to a friend, don’t say it to yourself. A great resource to help you with this is the book, Live Free: The Inner Journey to Healing.
Once we can grab a hold of the mental barriers in our way to healthy, productive days we can accomplish more and ultimately allow our work to flourish! Don’t be overwhelmed with the list, pick a few things to focus on a week at a time and before you know it you will be mastering all 10 of these tips. Tell me in the comments what is working for you, what isn’t, and what tips you have. Do you need someone to help you implement these 10 tips or take some of the load off your list ? I would be honored to offer you a free consultation, contact me today.
*Thorn, B.E., Pence, L.B., et al. (2007). “A randomized clinical trial of targeted cognitive behavioral treatment to reduce catastrophizing in chronic headache sufferers.” Journal of Pain 8 , 938-949.