Showing up as your best at work isn’t about being productive at all hours of the day. To be effective at work, it’s essential to take care of your mind and your body outside of work.

Research shows that people who carve out time for hobbies and other interests outside of work are more productive and perform better at their jobs. Experts have also found that people who exercise regularly are more productive and less stressed at work.

Adding small intentional habits to your daily workflow can help you prioritize your wellbeing, especially during busy weeks of travel or demanding project deadlines. Brief moments of mental rest, such as a music break, taking a walk or a quick conversation with a friend, can help restore focus, reduce stress, and sustain your energy.

Here are some Microsteps to help you take care of your brain and body this week:

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Give yourself time each morning to eat breakfast.

Research shows that people who eat breakfast have a lower risk of health conditions like cardiovascular disease, type 2 diabetes, and obesity. If you’re traveling for work, you may want to prepare with oatmeal packs on hand or an apple and almond butter in your bag.

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In between meetings, stand up to do a few lunges, squats, or push-ups.

Accessible bodyweight workouts are easy to incorporate into your routine and can help you carve out time for movement without needing gym equipment. This also works if you’re at an airport or a train station. 

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Take a minute to hum a random melody or sing a song you love.

The rhythmic action can help your thoughts wander into unexpected areas and improve your focus.

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Take a break from what you’re doing to check in with a co-worker.

Meaningful work connections reduce stress, improve mental health, and help you thrive. Remember that connection is the foundation — not the distraction.

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Pick one meeting on your calendar to turn into a walking meeting.

Studies show that walking can enhance creative thinking. Light movement can also release neurotransmitters that boost energy and focus.

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Eat lunch in a dedicated space that isn’t your workstation.

By designating separate spaces for working and eating, you’ll ensure that you can give your full attention to both instead of multitasking.

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Identify one part of your job that feels meaningful.

When you align your actions with your values, work becomes more meaningful—and motivation lasts longer.

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