It probably doesn’t come as a shock that the healthier you are the more likely you are to perform well at work. In fact, one study found that employees who ate healthily on a regular basis were 25% more likely to have higher job performance. However, what might come as a surprise is that adopting a healthy routine doesn’t have to mean a complete overhaul of your lifestyle.
In my private nutrition coaching business, I always used to hear clients talk about how hard it was to stick to a rigid diet and workout five times a week and try to meditate 20 minutes every morning. My response was always an attempt to guide them back to the tried and true philosophy–keep it simple. If you try to overhaul your entire lifestyle at once, I can almost guarantee failure will be looming around every corner.
If you truly want to make strides in becoming healthier (and be counted among the 25% of employees who are set up to crush it at work!) pick out one or two of the tips below, then strictly focus on those (only) for at least one to two weeks. Once you’ve mastered those habits, pick out one or two more and add those into the mix. A slow progression is the key to sustained healthy habits that help you win your workdays.
Office Health Tips for a More Productive Workday
Sleep: Aim for 7-8 hours every night
- Set a bedtime and stick to it. The next episode of your favorite show will still be there tomorrow–promise.
- Create a routine to help you wind down. One example would be to make a cup of tea, turn off all screens and read a chapter of a book (with actual paper pages).
- Talk to your boss if your morning commute is a challenge (forcing you to wake up too early). Your boss might be flexible with your start time if you have an exceptionally long commute or need to have time to get the kids to school.
Water: Aim to drink 1/2 your body weight in ounces
- For example, if you weigh 150lbs. your daily target would be 75oz.
- Invest in a water bottle or tumbler that you will actually use and take it everywhere! (I never leave the house without my 20oz Yeti tumbler and straw attachment)
- Talk to your boss about installing a filtered water system (if you don’t have one already).
Fuel: Aim for balanced, consistent meals & snacks
- Each person has a unique set of needs depending on genetics, body type and activity levels. Check out this handy guide to get an idea of where to begin.
- Don’t forget to pack your snacks (I generally recommend one around 3-4pm). The goal is to maintain blood sugar levels to avoid energy slumps or caffeine overload.
Movement: Aim for 30 min. of activity 3-4x per week
- Find an activity you genuinely enjoy doing (i.e. yoga, cycling, running, interval training, boxing, etc.). The more you like it, the more likely you are to stick with it.
- Pick the time of day that works best for you. If you hate morning workouts but love releasing some energy after work, find an evening workout and get after it!
Mindfulness: Aim to find time every day to turn inward & reflect
- This can be as simple as writing in a gratitude journal each morning, or as advanced as working your way into a transcendental meditation routine each night–the goal is to take time to focus on the bigger picture of life.
- Check out this quick guide to help get your own mindfulness practice up and running
So go ahead, get a jump on the new year and start implementing some of these simple strategies to help your true potential shine (in the office and out) today. Just remember to take it slow. Trying to implement all of these office health tips (adequate sleep, hydration, eating, exercise and meditative practices) at once can lead you to burn out. Instead, focus on one healthy habit at a time. Who knows, you might just be a green-smoothie-making, transcendental-meditating, CrossFit phenom waiting to happen!…or maybe not, but I can almost guarantee you’ll be a better you once you simply start.