To avoid the worst this season has to throw at you, it’s important to keep on top of your physical and mental health as well. Here are a few excellent tips for staying healthy, productive, and stress-free while at work.

Physical Wellness

1.) Eat a Breakfast Fit for Champions

I know this probably seems obvious, but it’s amazing how many people opt out of eating breakfast before work. Having a wholesome breakfast each morning not only gives you the energy and focus you need to make through the day, but it also helps you avoid over-eating and snacking on junk food later on. There’s a reason it’s called the most important part of you day!

2.) Get Plenty of Sleep

I know binge watching your favorite show on Netflix until three in the morning is tempting, but when you have to wake up at 7am the next day for work you’re going to notice some major draw-backs to your health and productivity. Getting a good night’s sleep will bolster efficiency and stave off your otherwise inevitable caffeine cravings.

3.) Drink Water

Yes, coffee and sodas do promise a quick energy boost, but did you know you can get the same lift without risking the dreaded caffeine drop by simply staying hydrated? Headaches and fatigue can usually trace their roots back to not drinking enough water throughout the day. By replacing these calorie-intense drinks with a refreshing glass of H2O, you’re saving your body and mind from a roller-coaster of unnecessary strain.

4.) Put your Best Foot Forward

Literally! Sitting in front of a computer for 8 hours straight is enough to drive anyone insane, and the lack of movement is terrible for your muscles and posture. Make sure to stand up and walk around every once and a while. Go outside and soak up some sun during your breaks (this will also help you ward off stress. Vitamin D from sunlight has been proven to make you happier, healthier, and more productive). If you want to sneak in some exercise, give yourself a routine: for instance, whenever you go to the bathroom do 10 squats. People might think you look crazy, but at the end of the day you’re going to be more awake and productive then they are!

Mental Wellness

5.) Sanity Breaks

Speaking of getting up and moving around, set yourself up with some well-deserved sanity breaks. For every 60 minutes of intense, uninterrupted work take a 5 minute recess. You can use this time to do a lap around the office, network on LinkedIn, or figure out what you want to do about lunch. Set a timer and stick to it – you’ll find yourself becoming more productive during those 60 minute bursts than you ever were working for two hours straight.

6.) Personalize your Work Space

Whether it’s a picture of your family or inspirational quotes taped to your computer screen, adding a personal flair to your desk will help you stay focused and motivated. You will feel more comfortable and relaxed when surrounded by familiarity.

7.) Utilize your Weekends and Days Off

It’s amazing how much extra stress from outside of work can affect your mental and physical health in the office. Use your weekends and days off to relax and have some much needed fun. A healthy balance between work and play is necessary to stay on top of your game.

Environmental Wellness

8.) Take Sick Days

Please, do everyone a favor: if you’re sick, stay home. For some reason it’s become a common misconception that taking sick days means your lazy or weak, but in fact you’re destroying you productivity even more by dragging your sniffly self to work instead of staying in bed. Going to work sick will always be a lose-lose situation. Not only are you going to need a longer time to get healthy again, but now there’s a higher risk of the illness spreading to other employees. Whatever you need to do can wait – I promise your boss will most likely understand.

9.) Don’t Use Communal Dishes

Avoid communal kitchen dishes like the plague, because chances are that’s exactly what’s cultivating on your favorite coffee mug. Most cursory rinses do nothing to actually clean off germs; and let’s face it, that’s probably the most sanitary attention these dishes are getting. When possible, use disposable plates and utensils and clean out the office kitchen regularly.

10.) Wipe Down your Desk

Phones, keyboards, drawer handles…your work station is a breeding ground for germs. Imagine all the times you’ve coughed and politely covered it up with your hands before making a phone call or finishing that important email. Nothing personal, but your desk is the dirtiest place in the office. Fortunately, you can easily fix this by wiping your station down regularly with disinfectant and keeping a bottle of hand sanitizer nearby.

Environmental, physical, and mental well-being are just the building blocks to a healthy lifestyle and stronger job performance. Don’t let your desk job chain you down. For more helpful tips and advice on surviving this fall, visit 911 Restoration.