Failing to integrate healthy lifestyle habits at work is a widespread problem in society. Today’s fast-paced lifestyle, coupled with the increasing amount of time we spend at work, can lead to an unhealthy routine. Not leading a balanced life can have terrible consequences, not only for the employee and his or her health, but also for the company itself, exposing its teams to a high risk of suffering some form of burnout.

If you think it’s difficult to reconcile healthy lifestyle habits with your work, here are some tips and tricks that can help you achieve the balance you need.

Prioritise your Time

The first step to a healthy lifestyle and work-life balance is to prioritise your time. Often, we feel overwhelmed by our responsibilities and end up spending all our time at work. It is important to set aside time for activities that you enjoy and that help you maintain your wellbeing, such as exercising or spending time with friends and family.

How can you do this? the most important thing is to plan ahead. Always have a diary at hand in which to write down all your obligations and appointments for the day. You can even include your own leisure activities. Also use task organiser programmes, as well as tools such as Google Calendar or your mobile phone’s calendar.

And don’t forget, always set aside some time each day to dedicate it to you and your loved ones.

Exercise Regularly to Feel Better

Working out is an effective way to reduce stress and maintain a healthy lifestyle. Try to exercise regularly, even if you only have a few minutes to spare during the day. Walking or cycling to work is also an easy way to incorporate exercise into your daily routine.

Watch your Diet

Good nutrition is key to maintaining a healthy lifestyle. Often, at work, we eat fast and unhealthy food due to lack of time. It is important to plan your meals and make sure you include nutritious foods, such as fruits, vegetables and lean proteins.

You can use methods such as batch cooking to prepare meal containers for the whole week and save time cooking, and if you take them to the office you can also save money on eating out. All advantages!

Get Enough Rest

Rest is essential to maintain a healthy lifestyle. Often, we sacrifice our sleep in order to meet our work obligations. Try to get at least 7 hours of sleep a day and make sure your sleeping environment is comfortable and relaxing.

To do this, keep a routine bedtime, and try to stick to it every day. This will get your body into the habit of “getting sleepy” and going to bed at that time every night, which will make it easier for you to get the sleep you need. And, as far as possible, try not to use your mobile phone or tablet before going to sleep, as the blue lights on screens tend to inhibit sleep-producing hormones.

Learning to Say “No” is One of the Healthiest Habits from a Psychological Point of View.

Saying “no” is an important skill to balance a healthy life with work. Often, we feel compelled to accept all the tasks assigned to us at work. However, it is important to learn to say “no” when we are assigned tasks that exceed our capabilities or interfere with our personal time.

To work on this habit, we definitely suggest the book “When I Say ‘No’, I Feel Guilty”, by Manuel J. Smith, highly recommended reading.

Disconnect and Switch-Off Laptop and Phone

Technology has made it possible for us to be connected all the time. However, this can also lead to information overload and stress. Try not to check your work-only devices, such as your laptop or mobile phone, or check work-related emails and messages. Spend your free time on activities that you enjoy and that relax you.

Take Regular Breaks Throughout the Day.

Taking regular breaks throughout the day can help you reduce stress and improve your well-being at work. Try to take short breaks during the day to stretch, walk or just relax.

Find a Job you Like

Work can be a source of stress and anxiety if you don’t like what you do, and without self-fulfilment we cannot be happy in the work environment. Try to find a job that you enjoy and that allows you to use your skills and talents.

If you are not satisfied with your current job, consider looking at other options, from talking to your supervisors, to looking for a job in a new company, or even training in something totally new and changing careers. In fact, lifelong learning has a very positive impact on mental health, whether you want to keep updating yourself in your field or learning something new.

For all of this, it may be a good idea to take a vocational test to find out what you really like and what you could do based on your skills and preferences.

Communicate your Needs to Colleagues and Superiors

It is important to communicate your needs to your employer and colleagues. If you need time off to exercise or to take care of your mental health, talk to your employer and find a solution that works for both of you.

Seeking Support

Work-life balance can be a challenge, but you don’t have to do it alone. Seek help from friends, family or support groups. Talking to others who are going through similar situations can be very helpful. If you need it, consider seeking psychological support.

Conclusion

Reconciling a healthy life with work is a challenge, but it is possible if you take small steps to take care of yourself.

Prioritise your time, exercise regularly, take care of your diet, get enough rest, learn to say “no”, switch off, delegate tasks, find a balance, take regular breaks, find a job you enjoy, communicate your needs and seek support. Remember that you don’t have to do it alone and that small changes in your routine can make a big difference to your wellbeing.