How to improve wellbeing at work?

Have you noticed, that there is more focus on wellbeing in your company lately? Maybe there are more healthy options to choose in the canteen recently? Perhaps some yoga and mindfulness classes are offered, or some other types of activities and workshops for personal development. If yes, that’s great. If not, maybe your workplace isn’t up to date with the latest trends. But don’t worry; there is always something you can do about it. I’m going to give you few tips, which you can implement in your daily routine. You can experiment with them, or do a bit of research yourself about wellbeing. Trust me, it’s going to benefit you, and the people around you.


To have a better day at work, it’s great to start with some practice at home. Do you wake up saying to yourself: “I don’t want to go to work today” “I’m tired, I want to sleep more”, “I wish it was Friday?”  I know, those were my morning mantras for a long time. And they didn’t serve me well.

What’s your morning routine at the moment? What are your first thoughts in the morning? Try to observe them.

Maybe next time when you wake up, just think about something you are grateful for in life first. I’m sure that you can name a few things. Think about them, and set a positive goal for the day. Set an intention. It doesn’t need to be anything huge. It can be as simple as finding 5-10 minutes for yourself to do something you enjoy doing. You name it. 

Then get up, stretch a bit to wake up your body, have a light breakfast, read something that inspires you, or simply listen to music you like for a few minutes. Reading the news, or scrolling through social media are not the best practices in the morning. Those are just habits, which can be changed to improve the way you feel for the rest of a day.


We all have our habits. Some of them serve us better than others. When did you take the stairs the last time, instead of using the lift? You work on the 2nd or 3rd floor right? 😉 This is not because we are lazy. We just cultivate our habits for a long time. This is the way that our brains are wired. Or, how about eating fish & chips or pizza on Friday? Or, having a bar of chocolate, crisps, or something like that plus a bottle of coke around 3 PM every day? I know, we all need that bit of a sugar rush. And that’s OK. However, maybe it would be better to make a different choice next time. How about some fruits, with fresh juice, or dark chocolate? I know that sounds boring. I’ve had my habits, but I’ve started to change them slowly. By doing that I was able to lose about 5 kilograms in few months and another 15 later on. As a result, I’ve started to feel better. Now I’m more focused and I have more energy to do my job. At the beginning changing some of your habits is not easy, but when you start noticing some positive differences, you will be more motivated.


Remember to drink lots of water. There are plenty of cool apps, which can help you to do that. You can also set up a reminder on your desktop. Or, you could place some unique item on your desk, and treat it as your drinking water reminder.


How do you spend your breaks usually? Are you really able to detach yourself from your tasks during lunchtime or shorter breaks? Many of us have a tendency to use breaks as an opportunity to continue talking about business, complaining, or office gossip. Your brain really needs to have a break. Maybe next time you could do something a bit different. You can take responsibility to change the topic around the table.

Maybe you can also use your break time to have a walk. It’s summer, so no excuses, please. You can go by yourself and do a “mindful walk”. It’s a mindfulness practice, where you can focus on your breath, and where you use all your senses during the experience. This exercise is very beneficial for your concentration, makes you more aware and connects you to the present moment. Just google “mindful walking” to get an idea and benefits of it. Research shows that practicing mindfulness even for 5 to 10 minutes a day has a positive impact on our lives.

You can also ask your friends to join you for a walk. Having good and healthy social connections at your workplace has an extremely positive impact on your wellbeing too.  Getting out of the building during the day will help you to build those connections even stronger.


To be more productive at work, you need to find time to take proper breaks, as I’ve mentioned before. Another great way to do that is having a 5-10 minutes mindfulness practice or breathing exercise. There are many applications on the market, which can help you to start. There are also mindfulness relaxation rooms in some companies. However, if there is none at your workplace, you can just find some quiet space, or book a meeting room, if possible. And please remember, when your shift finishes at 5 PM, it means that it’s time to stop your job for today. Proper work-life balance is really important.


I’m just scratching the surface here by giving you a couple of ideas. The goal of this article is to provide little tips how you can personally take a responsibility for your wellbeing every day. It’s also an invitation to do your own research and find practices that work for you. 

There is no need to change everything at the same time. You can choose just one thing a day, or even a week. Just start somewhere and start now. If you postpone it until tomorrow, it might never happen. 

I hope that you will find some of those tips useful. If not, try to research somewhere else. There are many ways to improve the way you feel and care about yourself. Some of those suggestions might work for you, some of them not. We are all unique, and we have different ways to achieve the same goals. I just invite you to start by taking the first step today.

If you would like to find out more on how you can improve your wellbeing or increase the level of your happiness, please send me a message or visit my website.

If you have any question, suggestion, or if you would like to share ideas, that work for you, please let me know in the comments below.

I almost forget. Having a bit of fun at work has a huge impact on the way you feel. So, try not treat everything too seriously and have some fun, TODAY. At least for 5 minutes, and observe how does it feel…

About the author: Project Unfold

Hi, my name is Miro. I'm a performance coach and well being facilitator based in Dublin. I support people in a creative and unique way. I'm the founder of Project Unfold. Project Unfold is here to guide you on how you can take care of yourself, relax in a healthy way and reach goals by providing online resources, offering one to one sessions and workshops. This project is the result of my journey of self-development to create a more joyful, meaningful and healthy life. Now the focus is on you. I would like to assist you in creating freedom, true work-life balance and happiness in your life. If you would like to find out more, please visit my website Live Well & Be Happy, Miro

Leave a Reply

Your email address will not be published.