Work is a major part of many of our lives, statistics show that British workers will spend an average of 3,515 full days at work over their lifetime and work 188 days of overtime during the course of their professional lifetime ( It goes without saying that having a fulfilling job can be great for your mental health and general wellbeing, especially with the vicissitudes of life. There are some practices that we can implement during our day-to-day work routine to keep us energised and mentally well. We’ve put together a shortlist on ways you can improve your mental and physical wellbeing whilst working.

Mind and Body

Maintaining our energy levels and having a positive mindset are a great way to start. Creating a daily routine and forming positive habits will help you do this. Conducting daily affirmations & the performing the Gratitude Practice can help you maintain a positive outlook, even on the worst days. For more information on daily affirmations click here. For more details on the Gratitude Practice click here .

If your day-to-day tasks are mundane, or you find yourself having a quiet period during the month, take time to learn something new. There are many free platforms with short courses online or listen to a podcast. Growing your knowledge will keep your mind active. Please see some suggestions below:

It has been proven that your mental state can effect your energy level. Nutrition, physical movement and trying to remain active will help in you keep your energy levels up. Ensure you are eating well to maintain your energy levels. To avoid over-consuming, use the Hunger and Fullness scale, a tool that can be used to help identify how hungry or full you are, or to help you know when to stop or start eating

Be sure to exercise and get fresh air daily, where possible 45+ minutes a day. Taking a walk during your lunch break is a great way to do both.


  1. Whilst working, be sure stretch every 30 minutes and ensure you move for at least 2 minutes every hour, especially if you don’t have a labour-intensive role. Look into the distance to relax your eye muscles to avoid eye strain if your role requires you to be on the computer a lot.
  2. Wind down at the end of the day, keep to your normal boundaries by shutting your computer down at the normal working time every day and separating your working day from your evening.
  3. Make sure you take annual leave, use that time to separate yourself from work, have fun and self-reflect.

Social interaction

Get to know your colleagues and team members, as stated above, we spend a lot of our time at work and it’s often where we make our friends. We are social beings that rely on communication and interaction. Of course, work takes precedence, but be sure to not totally isolate yourself.

If you have been struggling with mental wellbeing, we hope the above tip will help you. If you’d like to find out more or have any questions from the content above. Please contact us via [email protected].