Working at a desk job full-time can be tiring and sometimes Fridays can seem sooo far away. If you’re at the office working away for 8 hours a day, it can be not just mentally but also physically exhausting if you’re using the computer and staring at the same walls’ day in and day out.

HOW TO STAY HEALTHY & SANE WHEN YOU WORK AT A DESK JOB

To stay motivated and avoid experiencing a burnout, here are 11 tips to keep yourself healthy and sane when you work at a desk job.

1. POSTURE

To help keep your body pain-free, practicing good posture is super important especially if you’re sitting at your desk for 8 or more hours a day.

Having poor posture can give you future neck, shoulder, and back pains along with spine alignment issues and so more – all of which you do not want to avoid!

Here are some ways to set up your workstation to keep your posture in check to avoid hunching over your desk.

2. KEEP ACTIVE

It’s so important to keep active when you’re sedentary for most of the day.  Being sedentary ages your body much faster and you’ll feel lazier, unmotivated, and more lethargic if you don’t exercise regularly.

Here are some ways you can stay active throughout the day. Try to stay active and get up from your desk every now and then.

3. MAKE FRIENDS

A must, if you want to stay sane at work, is to make friends at your office!

Having a few buddies at the office seriously helps make the day go by so much faster and it makes going to work every day a lot more fun too.  It’s also nice to have a support group who totally understands where you’re coming from and exactly how you feel when you need to vent about work.

A few ways to make new friends at the office is to help others when they need it, initiate conversations when you’re in the lunchroom, and join in on company social events. If you’re more reserved, it might take a little more initiative on your part but you’ll be glad you did!

4. TAKE YOUR BREAKS

It’s so important to recharge and keep yourself healthy and sane especially if you’re stuck in your cubicle all day long!

Taking your breaks can be a huge refresher while you’re at the office so slot in time to have a proper lunch break and smaller breaks throughout the day.

5. EAT HEALTHILY

Another important thing to do at work is to eat healthily.  This is especially true because you’re sitting at a desk day in and day out since there’s not a lot of physical activity involved.

Try not to be lazy and choose fast food options even though it may be convenient and accessible depending on where you work.

Set aside an afternoon on a Sunday to do some meal prepping – if you make healthy and convenient meals, it should only take about and hour or so to cook and get prepared for the week!

6. LISTEN TO MUSIC

A great way to also stay productive, healthy and sane when you’re working at your desk job is to listen to music, bring a radio to work or listen on your headphones!

7. KEEP ORGANIZED

If you’re swamped at work, a great way to stay motivated at your job is to stay organized.  You want to avoid feeling overwhelmed with deadlines and tasks that haven’t been finished.

PLAN YOUR DAY

One easy way to keep organized is to plan your day with a planner or a work calendar. There are so many options out there to help you keep track of your week!

KEEP A WORK LOGBOOK

Another great way to stay organized is to keep a daily or weekly work logbook of everything you’ve accomplished and all of the projects you’ve been a part of. Having this log book will help you track of exactly what you’ve accomplished in your position and you’ll be able to identify any future goals and skills you’ll need to achieve to help you further your career.

It’s also a great log to look back on when you’re searching for a new job position and preparing for an upcoming interview.

8.  USE YOUR COMMUTE TIME WISELY

If you’re spending multiple hours out of your week commuting to and from your 9 to 5 job, that’s a lot of hours of the day that you’re spending most likely doing nothing but driving on the road or sitting on the train or bus. Use your commute time wisely so that you aren’t wasting those precious hours of the day because all of it adds up! Listening to podcasts is a great way to gain insight on your commute. You can even practice and learn a new language!

9. CHANGE YOUR WORK SCHEDULE

If you ever start to feel like you need more flexible work hours in order to have a better work-life balance, see if your office can accommodate your needs. Here are a few things you can talk about with HR and see if they’re available options.

WORK FROM HOME

If your job allows you to telecommute and work from home a few days of the week, this is one job perk that can really brighten your day and help make the work week go by a whole lot faster. Not only will you be able to skip the amount of time it takes to travel to work, but you’ll also save on petrol money, wake up later, and you can work in your PJ’s right in the comfort of your home!

10. PRACTICE SELF-CARE

Lastly, don’t forget to take care of yourself when you go home after work.

Use that time to relax, meditate, hang out with friends, and recharge so that you’ll feel ready to kick ass at work the next day!

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