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It’s difficult to produce the best results at work when your core processor is not running smoothly. Add to that the pressures of expectations, due dates, and other challenging circumstances typically present in your workplace. However, difficult does not mean impossible. And most times, it all boils down to establishing effective habits to win your day. So, to start winning your days, below are a few tips you can incorporate into your routine to achieve a healthier mind at work.
1. Keep your body healthy.
When the mind is in a good state, the body feels energetic. And when the body is at its best, the mind is clear and sharp. So the first step toward a healthy mind at work is to bring with you a healthy body. Needless to say, eat healthy, hydrate, get active, sleep well, and get enough sun. You can do this at home or, if you’re creative, even at work. During breaks, you can take walks, climb the stairs up and down, or do quick light exercises. Whenever you visit the restroom, give it 10 to 20 squats. When in virtual meetings, keep your focus while doing stretches. Skip the elevators, park away from the building, or choose to stand up while working. Bring your own meals and snacks so you don’t resort to fast food or keep a jug on your desk so you don’t forget to drink water. A little bit of something is better than nothing, and good habits lead to a good overall lifestyle.
2. Give your mind some R&R.
Most people meditate, some practice breathing techniques, while others keep journals. Prayers work a lot too. If your office has a great outdoor area, being close to nature is another awesome way to soothe your mind. Enjoying a cup of tea during downtime is not a bad idea either. All of these practices calm you, reduce your stress and anxieties, and allow you to better process and manage your thoughts and emotions which then lead to you becoming more productive, focused, and effective.
3. Surround yourself with inspiration.
If you have your own desk, then make it inspiring. Decorate it with family pictures, or plants, or your favorite action figures. Or maybe display a collage of destinations you want to visit in the future, a salt lamp, or colorful office supplies. Some people like it minimalist and that’s great too. Others prefer to be constantly reminded of their goals and mantras so a vision board is a cool idea as well. If it brings you in a better mood, listen to music or podcasts. If you have the option to work in a nook for some peace and quiet – do it. If you like being surrounded by colleagues, move closer to them. Be comfortable and feel your best. If that means dressing up and wearing your best suit, then why not. Take advantage of every bit of inspiration you can get. It goes a long way.
4. Choose to start with a clean slate.
Every day, start with a clean slate. So Gina was annoying yesterday – doesn’t mean you need to continue being annoyed today. You messed up your presentation last week but the coming days are another opportunity to be your best and make things right. A healthy mind doesn’t mean it’s all positive and happy. Experiences that test you mentally and emotionally all add up in keeping your mind resilient, adaptive, and strong. Sometimes, the mind is unhealthy because it’s full of junk from the past. Junk that you will just laugh off five years down the road. So leave behind the unnecessary baggage, bring with you the lessons, and start every day fresh.
5. Get mentally organized.
When your mind is overwhelmed, it gets bogged down easily. Notice how sometimes you start your day full of anxieties, but the moment you list down all the things you need to do and when and how the stress slowly disappears. Fears usually stem from the unknown. When tasks, expectations, and due dates are all jumbled up in your head, it’s hard to see a clear path and this is how unnecessary stress comes in. List, organize and compartmentalize. Develop a system, manage your timelines, prioritize, then tune out the noise – which brings me to my next point.
6. Say No to others to say Yes to yourself.
Noise and clutter accumulate by saying Yes to everything and everyone. Overpromising can overburden you. Stress happens when the expected outcome is not equal to someone’s knowledge, skills, or resources – including time. So only commit to what’s physically possible. Once in a while, you will need to take the extra mile, extend hours or lend a helping hand. This is all great and mostly part of being a trooper. However, if things start to impact your physical and mental health, it’s time to re-assess. Either you improve your ways of doing things, you seek help, you negotiate, or you outright say No.
7. Be your best.
It’s human nature to feel good when you’re productive, efficient, and effective. And when you strive for excellence in everything you do, it takes your mind away from negativity, workplace gossip, and non-essential things. It’s a mental workout that flexes your brain cells, creating new circuits making them stronger and bigger. So keep learning, keep improving, seek challenges and create victories. These are all foods for souls that improve your mental health.
8. Manage what’s controllable, accept the non-controllable.
Choose your battles. You can’t do anything about that person who cut you in traffic this morning. Or that you forgot about the scheduled fire drill today and you’re wearing your stilettos. The weather, the news, the recent org change, your office location – they’re beyond your control. Some of it, you may be able to influence one way or another and you can take advantage of that influence if you like. The bottom line is, these are not the things that should exhaust you mentally. Accept them as part of your reality and divert your energy to the things you can control.
9. Establish work allies.
No matter how independent, stellar, and strong you are, you will need support one way or another. Things can become confusing or overwhelming so it’s important to have at least one person at work you trust and feel comfortable processing difficult thoughts and emotions with. Someone who can offer insights and a different perspective. It’s also great for sharing highlights and wins. And when you are an ally yourself, providing help to others could be therapeutic and self-reflecting too. These relationships, aside from keeping you grounded and connected, also detoxify you.
And if you would like to become a work ally yourself, here are some helpful steps toward becoming one.
10. Take a break.
At the end of the day, work is work and it’s never-ending. So make it a habit to pause. In your workplace, take your breaks, enjoy your meals, connect with people, and refrain from habitual overtime. Outside of that, use your vacation time, pursue other interests, and spend time with family and friends. These breathers remove your mental fatigue like a mind reboot. And when work pressures are off your mind, you instantly become more creative and open to new ideas. It’s an opportunity too to resolve personal issues or conflicts in other areas of your life. Regardless of how good you think you are at compartmentalizing things, personal issues could subconsciously eat you up inside. So if you need to be away from work and everyone else to sort things out, do it. You deserve it.
11. Open up.
Joining interest groups, enrolling in courses, networking, or just socially connecting to people can be great ways to relax your mind while at work. You can also find yourself a mentor or better yet, become a mentor yourself. Switch up your lunch break buddies every once in a while. Volunteer for outreach initiatives, or lend your talent and skills to programs that might need them. Build relationships, compliment people, be a source of encouragement. Knowing that you spend 40 hours a week at work makes it almost your second home. You want your home cozy, inviting, and inspiring.
12. Be grateful.
That job you’re trying to escape from could be a dream job for others. The opportunities around you could be endless but you’re choosing to look the other way. You’re probably surrounded by great people but you’re not giving them a chance. Have a moment to appreciate the things around you and notice how that instantly changes your outlook in life. It also allows you to attract a lot more amazing possibilities because you are open to them. Start and end the day with gratitude and see how that improves your overall state of mind.
Our mind is powerful and it can make or break us. So it is critical that we keep it healthy. If you have other tips or insights, please do not hesitate to share them. Thank you for dropping by. I appreciate you being an ally.
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