Healthy Habits for Office Workers

02 November 2021

Habits are a wonderful way to better yourself and increase your productivity levels in the office. However, many are unfamiliar with what makes a habit a habit. Habits can affect your day positively and negatively. Implementing good habits can set you up for success, keep you on the right track and even achieve a more optimistic approach to your workday.

What are habits?

Habits are the small decisions you make and actions you perform every day. You may even perform habits that you didn’t even know were habits. They can be as simple as brushing your teeth or eating breakfast every day. Habit formation can be referred to as making a mental shortcut in your brain. The more you perform the habit, the more the neural shortcut is strengthened, and the connection quickens. Research suggests habits take an average of 66 days to form if the habit is completed every day.

Habits do not simply appear - they are learned. Therefore, unconscious behaviours such as breathing, and blinking are not habits as they are instinctive rather than learned. An example of a learned habit is working out every evening. Habits can have many benefits and can improve your life; however, habits can also be bad and set you back, making goals hard to reach.

Good habits vs. Bad Habits.

Habits can have positive and negative impacts on your life. Therefore, it is important to strengthen and maintain the good ones and phase out the bad.

Good habits can improve your efficiency, productivity and even your relationships with peers, so it is great to ensure you are keeping up with good habits. Good habits for those working can include organising your clothes the night before your workday. A simple task like this can boost your mood as you feel more ready for the day ahead. Doing so also provides you with more time in the morning for other tasks. Good habits can also include thinking positively.

Habits allow you to rewire your brain to follow a certain mindset. Reminding yourself daily to think positively can create a habit and result in your mind shortcutting to positive thoughts. Amazing, right? Other examples of good workplace habits could be communicating with colleagues regularly, packing your work lunch every day or writing a to-do list each morning. All good habits should be improving your life in some way, whether it is making your day easier, saving you time or helping you stay organised. On the contrary, there are many bad, yet very common habits.

Bad habits

Bad habits can be both conscious and unconscious habits. A common example of an unconscious bad habit is biting your nails. Although you know you are performing the action overall, you may physically bite your nails without noticing you’re doing it. Another example of a common workplace bad habit is sitting down for too long. This can be overcome by creating a habit of getting up and moving every 30 minutes. Reflecting and taking note of your habits is the best way to overcome them as you are recognising when you are performing the most.

How to form and maintain habits:

Another example of a habit is moving your body every day during your lunch break. Establishing a habit like this can result in going for a walk or stretching to feel as though it is a must-do task. Repetition and routine are two fundamentals the foundation of habits thrive off. Adding tasks to our daily work routine can assist with the formation of a habit. As mentioned earlier, a habit takes 66 days to form, therefore adding new habits is easy to do with the right levels of motivation and dedication.

A great way to set yourself up for success when trying to form a habit is by setting yourself reminders. These can be through your phone, written reminders or even post-it notes. As well as this, telling those around you about habits you want to make can help keep you on track. Additionally, having a habit buddy who wants to create the same habit as you is an effective way to stay motivated as you keep each other accountable.

Nobody has perfect habits, especially when work gets busy, aspects of your routine may get pushed aside. Therefore, checking in with your good habits is a great way to reassess and realign yourself to continue your habits.

Healthy Habits for office workers:

Office jobs can be busy and stressful, so habits are a great way to provide yourself with the self-made toolkit to survive the day and increase your productivity. Here are 5 healthy habits for office workers that you can try to adopt if you haven’t already.

Get up and move regularly - This is a common one! Getting up and moving your body increases blood flow and can even give you an energy boost. Whether it is walking a lap of the office, walking to make another cup of coffee or even taking a moment to get up and stretch, some movement is better than no movement!

Drink more water - We know you hear this one a lot, but it’s very important. Not drinking enough water can cause fatigue, headaches, dizziness, and difficulty concentrating.

Socialise - Socialising at work is important to form and maintain work relationships with your co-workers. Taking the time to talk to others gives your brain a mental break and a chance to take your mind somewhere other than the work, even if it is only for a minute or two, you will feel the difference.

Clean your space - Organising your space is a great way to keep your mind clear and fresh. Avoid cluttering your desk which can increase your stress. A clear, clean desk = a clear, clean mind.

Healthy eating - Eat balanced, energy fuelling food at work. Hunger can cause lower productivity and bad moods. Eating snacks and meals during the workday that will provide you with natural energy is a great way to maintain work momentum. Eating unhealthy foods such as fast foods can create a spike followed by a later crash in energy levels, so being conscious of the way you’re fuelling your body is crucial. Some examples of healthy, energising snacks include Greek yogurt with fruit, nuts and dried fruits or even a protein bar.

Habits can be life-changing and simply make your work life more efficient and enjoyable if implemented and maintained properly. Bad habits can be broken to make room for new habits that increase your wellbeing and peace of mind.

What are your best habits that help you at work? Looking to form a habit around organising your work clothes? Visit our website to view our work outfit options.

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