As the UAE continues to adapt to a shorter 4.5-day work week it’s clear that for most, work-life balance is improving. But with less time on the clock and work demands still high, it’s essential to optimise the time available to perform well and to be well.
The quickest way to optimise is by integrating wellness practices at every available juncture, including our work life. Studies show, when we’re healthy and well, we can maintain high performance and happiness, even in stressful environments.
Plus, when we feel better about our work life, the residue of stress doesn’t overspill when we go home to our family and friends. It’s a win-win. To successfully integrate wellness practices at work and achieve long lasting effects we must leverage what we’re already doing, instead of adding even more to the to-do list.
Regardless of what your current work day looks like, consider which of the following could boost your own wellbeing:
Make the most of regular breaks
Trying to power through breaks may give the illusion of productivity but it’s reducing output in the long-term and having an adverse effect on performance and health. Practice moving away from work-related conversations, tasks and screens. Get outdoors and make the most of natural light to recharge your battery, and boost perspective.
Use the opportunity to reset and rehydrate. Stretch and shake your body to let go of stagnant energy to build a greater capacity for the rest of the day.
Team up with a wellbeing buddy
An accountability buddy encourages us to follow through on commitments and gives motivation and inspiration on the harder days. Set the intention to talk about each other’s wellbeing. It’s not the time to gossip or discuss your latest work projects.
It’s the time to talk to about how you’re feeling, free from judgement. It’s the time to recap on what’s working well and what’s not. Share honest feedback and support each other. Do your best to make it fun, share laughter and praise where possible for an extra wellbeing boost!
Alternate your work position
There’s a lot of research to show that ‘sitting is the new smoking’. Simply put, reducing the amount of time sitting can reduce the chances of cancer, type 2 diabetes, cardiovascular disease and back pain.
It’s one of the easiest work-life fixes we can make that’ll impact our health and performance. Alternating between a seated desk and standing desk throughout the day will increase energy, improve posture, lower risk of health conditions and boost mood and focus. Plus, it doesn’t take any extra time away from important tasks. It’s an easy win!
Embody ‘the well’ version of you
Inside all of us lives a healthy version of ourselves. It’s the version of you that shows up when you’re feeling your best. Perhaps it’s high energy, feeling emotionally well, standing tall, focused and aligned at the core. Or maybe, it’s feeling quietly confident, content and grateful for life and excited for another day.
Take a moment to decide what this looks like for you
Consider how this version of you would behave? How would the well version of you go about their work day? Deciding to bring this version of you to work, allows you practice who you’re being which makes ‘doing’ wellness practices much easier.
Close down and set up intentionally
Closing off your day intentionally helps to power down ‘work mode’ effectively so you can transition into your personal time with ease. Powering down your work day includes acknowledging what went well, what you’re grateful for and what your focus points are for the following day.
It’s wise to set your wellbeing intention for the next day too. This is not your to do list, instead it sets the stage for how you’d like to be and how you’d like to go into your next workday.
This frees up your energy so you can move into the next phase of your day with a clear mind, knowing you’ve left work at work, and can divert your attention to what’s important to you.
Integrating wellness practices into your work life can be tricky at first.
Choose one that resonates with you the most. Once you’ve integrated it, move onto the next and stack them gradually over time. If you feel like you’re struggling with your wellness practices it could be a sign that one area of your wellbeing needs more attention.