Today, most of us spend more than 9 hours each day at a desk, staring at a screen, and whirring through our to-do lists, and it's no surprise that this would take a subtle toll on our body and mind. If you're feeling run down, having trouble focusing, or just want to create a healthier work day, then you're not alone, and we can help.
We don't think wellness is just about going to the gym, because it's also about how you care for yourself in the place that you spend the majority of your time. That's why we've compiled our seven favorite, science-based tips to help you feel healthier, more energized, and focused - and you don't even have to leave your desk, so let's get started!
1. Prioritize Natural Light & Airflow
Northwestern University research showed that more exposure to light during the workday led to better sleep and higher productivity, and if possible, place your desk near a window so you can get as much light as possible. Can't sit near a window, so open a window for fresh air and consider an air purifier. If you don't have access to natural light, a light therapy lamp can help support your circadian rhythm and make you feel happier, therefore, it can be a useful alternative to natural light.
2. Hydrate with Purpose
Feeling tired? Can't focus? Getting headaches? You're dehydrated! Keep a re-useable water bottle on your desk and drink it throughout the day. Add lemon, cucumber, or mint for flavor, if you need it, so set a reminder for every 30-60 minutes to drink.
3. Stretch and Move Every Hour
Sitting is bad for your back and it can also be bad for your heart. It can make you sad, so set a reminder to stand up every hour. Stand up and stretch right at your desk, and take a two-minute walk. Get a standing desk or an under-desk bike, because this can help you stay active and healthy.
4. Use Brain-Boosting Supplements (Carefully)
There are a number of nutrients that can support brain function, reduce anxiety and improve your memory: Omega-3 is associated with memory, mood and cognitive function, and Magnesium can help reduce anxiety and support nerve function. Rhodiola and ashwagandha are adaptogens that help your body cope with stress, so As always, I recommend that you check with your doctor prior to beginning new regimens.
5. Bring Wellness to Your Desk
The workspace impacts your mood each day and houseplants like snake plants, pothos, and others freshen the air. The plants also reduce stress because they have a calming effect, thus wear blue light-blocking glasses or filters. The glasses help eyes and use essential oils in diffusers, so peppermint can help focus. Lavender helps to relax, therefore it is often used in combination with other calming essential oils.
6. Practice Mindful Microbreaks
Your brain needs breaks and allow your brain to rest for a few minutes each day. Practice a two-minute breathing break between tasks, so use an app like Headspace or Calm. Practice the 20-20-20 rule because for every 20 minutes you spend staring at a screen, look away for 20 seconds, therefore practice this rule consistently.
7. Snack Smart, Not Fast
They'll never make you feel sluggish and they will keep you energised, and keep healthy snacks at your desk instead of going to the vending machine. Nuts, Greek yoghurt, dark chocolate or fruit, are options because protein with fibre will help you feel fuller for longer, and will keep you functioning throughout the day, thus allowing you to stay focused.
Final Thoughts
Self-care isn't selfish and simple, steady changes to your work routine can have a big impact, and over time, you'll be more productive, happier, and healthier. Whether you're drinking more water, adding omega-3s to your diet, or just standing up to stretch, your desk can become a place that nourishes both your body and your work because it allows you to make healthy choices throughout the day.