Whether we work from home as I do, or in an office, or perhaps a bit of both, it’s easy to make poor choices. What we eat & drink, how we sit & move, how we manage our time, if we don’t put some decent practices into place it’s possible to end the day feeling drained and exhausted. Here are a few ideas to help to keep you healthy at work, from your physical workspace to your mental well-being.
Binaural Sounds to Enhance Focus and Concentration
I’m going straight in with the alternative here but this was a game changer for me when I worked in a noisy open office and found it hard to concentrate. Have you tried listening to binaural beats? According to the Sleep Foundation ‘binaural beats are a perception of sound created by your brain. If you listen to two tones, each at a different frequency and each in a different ear, your brain creates an additional tone you can hear. This third tone is called a binaural beat.’ There are different binaural beats that target different brainwaves. Frequencies between 14-30Hz, or beta waves, are best for listening to at work as they are said to provide maximum focus and concentration. Check out this link to a free Beat Generator where you can try out different sounds and frequencies to see what works for you! https://mynoise.net/NoiseMachines/binauralBrainwaveGenerator.php
Meditation for Clarity and Calm
I do a short meditation when I get to my desk in the morning to calm the chatter and get into gear. Sometimes I just listen to a meditation playlist and take some deep breaths, or I might listen to a guided meditation on YouTube. You could also use an app like Calm or Headspace. It is so worth taking the time to do this, especially if you don’t think you have time! Take a look at this article in Headspace to delve deeper into the wonders of meditation: https://www.headspace.com/meditation/benefits
Pomodoro Technique: Mastering Time for Enhanced Productivity
One of my favourite hacks is the Pomodoro Technique, a time management method that advocates short, focused work intervals followed by brief breaks. What you do is set a timer for 25 minutes of concentrated work, then you take a 5-minute break. After completing four cycles, you can treat yourself to a longer break. This structured approach is said to help prevent burnout, maintain energy levels, and enhance overall productivity. You can buy pomodoro timers for your desk, or use an app. This technique is especially useful for ADHD sufferers as it can help manage time blindness and hyper-focus.
Power Naps: Recharging Your Energy Reserves
Have you tried this? Introducing power naps into your routine can combat fatigue and boost cognitive function. A brief nap of 10 to 20 minutes can provide a quick energy recharge without inducing grogginess. A comfortable chair or a designated rest area in your office can make power naps a feasible and rejuvenating part of your workday. Make sure you set an alarm though 🙂
Packed Lunch and Healthy Snacks
Opting for a packed lunch that includes some protein, good fat, whole grain and vegetables is not only something yummy to look forward to (I’m always thinking about my next meal) but so much better for you than grabbing an expensive sandwich with 56 ingredients. I quite often make extra for dinner and have that for lunch the next day. Have healthy snacks on hand to curb mid-afternoon craving. My go to is unsalted nuts but full fat plain yoghurt with some seeds and berries or some chunks of cheese and slices of apple are all good choices. Put the crisps down! And that fizzy drink.
Standing Desks and Keyboard Position
Sitting all day is not great for any of us as this link from the NHS explains : https://www.nhs.uk/live-well/exercise/exercise-guidelines/why-sitting-too-much-is-bad-for-us . I developed piriformis syndrome which is when the piriformis muscle, which is located deep in the buttock, compresses the sciatic nerve and causes pain and inflammation. Ouch! A standing desk saved me, and now I spend a good part of the day, and sometimes all day, standing. It helps my circulation and motivation! They don’t need to be expensive, mine sits on top of my regular desk and folds down when I don’t need it. Highly recommended. It’s also good to check that whether you are sitting or standing your keyboard is about 5cm from the front of your desk. This give your wrists room to rest. Your mouse, if you use one, should be nearby so you don’t need to keep stretching, putting strain on your arm and shoulder.
Elevate your coffee
Swap your regular coffee for something a little more functional. Take a look at this evidence -based article published by Healthline about the benefits of mushroom coffee https://www.healthline.com/nutrition/mushroom-coffee. They tend to be made with half ground coffee, half mushroom powder, tasting of coffee but with half the caffeine, with the added benefit of mushrooms. Mushrooms used include chaga, cordyceps, reishi and lion’s mane, all of which are said to have different benefits. Chaga for example boosts the immune system and combats inflammation, while cordyceps (The Last of Us, anyone) is said to be perfect for boosting energy levels.
Maximise your break
Regular breaks are absolutely essential for maintaining your wellbeing at work. Use your breaks to stretch, walk around, or do some exercises. Here are thirty ideas from Healthline https://www.healthline.com/health/fitness/office-exercises, some of these are pretty good! Bring on the funny looks 🙂
Get outside! Being outside in the sunshine has a multitude of benefits including increased serotonin, higher endorphins and the production of vitamin D. Even on a cloudy day in Winter, being outside can elevate your mood.
Incorporating these tips into your daily work routine can transform your work life and even make it a bit more fun. A healthy work environment is not just about your physical well-being and comfort but also about supporting your mental and emotional health.