The average person spends 30% of their time at work or doing work-related tasks (such as preparing for and commuting to work). If you’re going to spend nearly one-third of your week at work, you want to make sure you feel happy and content while there. One area to focus on is incorporating healthy habits at work that can have a positive impact on your life overall. Keep reading for a list of the 10 best habits for mental health improvements at work.
Why Small Daily Changes Make a Big Difference
At times, forming habits can feel overwhelming. The idea of becoming the type of person who eats a perfect diet most of the time can feel impossible. But focusing on eating a healthy breakfast every morning is a much more manageable start. That’s why focusing on micro-habits can be beneficial.
A micro-habit is a small, intentional change you can make to your daily routine that requires minimal effort or motivation to complete. Micro-habits can feel easy to implement, which means you’re more likely to start — and stick to — these new habits.
10 Best Habits for Mental Health Improvement at Work
Here are some of the best micro-habits to improve your mental health at work:
1. Take a Break From Screens
The first tip on the list of healthy habits for mental health shouldn’t be a surprise, especially if you work in an office or sit in front of a screen all day. Taking “technology breaks” throughout the day is recommended. Staring at a screen all day is detrimental to your eyes, leading to worsening vision, headaches, dry eyes and blurred vision. Additionally, staring at a screen without breaks can make you feel exhausted and worn out more quickly.
Experts recommend following the 20-20-20 rule: Take a break every 20 minutes to look at an object 20 feet away for 20 seconds. This provides a healthy reset for your eyes and mind.
2. Avoid Working Through Lunch
Work can get hectic and overwhelming, and it’s tempting to skip lunch to catch up on tasks. But the more often you do this, the more likely it is to become a habit.
No matter how busy you are, try to take your lunch break. You need that time to fuel your body with food and give your mind some rest so you can recharge before returning to work.
3. Use Your Commute Wisely
If you don’t work a remote job, you’re one of the many millions of Americans who spend up to 3 hours of their day commuting to and from work. This is a significant chunk of your time, so consider using it to be productive.
Here are some options for making the most out of your commute:
- Listen to audiobooks
- Work on completing an educational course (if you use transit)
- Call loved ones to talk and connect
- Listen to calming music
- Journal
Make it a goal to have a positive or productive activity associated with at least most of your commutes throughout the week.
4. Drink Water
Drinking enough water throughout the day can support your mood regulation, brain function and stress management. Set a reminder on your phone to drink up every 15-30 minutes so you stay hydrated.
5. Eat a Healthy Lunch
Eating unhealthy comfort foods can give you a momentary boost, but you’ll often end up feeling lethargic, moody and even guilty for indulging in the middle of the day. Instead, try to prioritize eating a healthy lunch that’s rich in fiber, fats and protein.
While a balanced lunch helps your physical health, eating healthy foods also supports emotional regulation, reduces stress and anxiety and assists overall brain function. You’ll be happier and more productive when you make wise meal choices.
6. Create a Daily Task List
Aim to start every workday with a daily task list. Identify what you want to accomplish, and list each task in priority.
A daily task list has many benefits for your overall mental health at work, including:
- Destressing. On days when it feels like you have too much to do, a daily task list can help you feel like you have a plan and a sense of control. This can reduce feelings of anxiety and stress about what’s on your plate.
- Motivation. As you cross items off your list, you’ll feel proud of what you’ve done and motivated to move on to the next thing.
- Productivity. Your list helps hold you accountable. You’ll know exactly what’s been finished and what you still must accomplish.
- Reduces mental space. When you list everything you have to do, you no longer have to hold space for this list in your head.
7. Express Gratitude
Practicing gratitude in all areas of your life helps you feel content and happy. Here are some gratitude prompts you may use to feel stable and joyful at work:
- I’m grateful I have a job that pays my bills.
- I’m grateful I’m good at my job.
- I’m grateful my manager supports me.
- I’m grateful I have the opportunity to learn and grow at work.
- I’m grateful I have coworkers I get along with.
8. Quick Movement Breaks
Too much sitting has been linked to harming mental health, including causing an increased risk of anxiety and depression. If you work a job where you’re often stagnant or sitting for most of the day, incorporating movement breaks into your daily routine is essential.
9. Establish Boundaries
Ultimately, you’re probably the only person who can protect your own mental health. Ensure you establish clear boundaries to maintain a safe, healthy work environment.
Here are some boundaries to consider:
- Refuse to respond to emails outside working hours.
- Refuse to come early to shifts to “prep” unless you’re paid for this time.
- Don’t allow other coworkers or customers to speak rudely to you.
- Don’t allow a manager at work to delegate work that shouldn’t fall to you.
10. Declutter Your Workspace
You’ve probably heard that your space is a reflection of your mind. To maintain a clear mind at work, keep your workspace free of clutter. Take 2 minutes to start every workday by tidying up so you feel prepared to begin a fresh day.
Mental Health Support at FHE Health
Micro-habits can undoubtedly improve your mental health, but sometimes these small changes aren’t enough. If you feel overwhelmed or your mental health continues to decline, consider getting professional support.
FHE Health offers mental health programs that address a wide range of conditions and are tailored to each patient’s unique needs. Contact us today to learn more and take the first step toward a better tomorrow.
