Work tends to be a common source of stress for many people I work with. Not only that but work-life balance seems to be something every one wishes for but cannot seem to achieve.
For many people demands are endless. Modern technology has allowed us to be available 24/7, as a result we can work anywhere at any time, and so we do. This has become our 'new normal'.
Fast-paced work environments means that demands are always flying into our inboxes, and this keeps our nervous system in amber mode (AKA the sympathetic nervous system). Ultimately this makes it hard to take our foot off the gas. Pacing, resting and prioritising mental health doesn't just feel like a luxury but almost impossible to achieve - in fact it stresses us out even more to to try and fit in breaks or to pause from productivity. When we stop like this our nervous system intuits that it is unsafe (cue thoughts like "others think I'm lazy if I take my full lunch break" or "I'll miss out on the promotion opportunity if I go home at 5").
We know that workplace cultures which value wellness increases both job satisfaction and productivity, and protects from burnout.
But how do we change a toxic workplace culture that has historically prioritised targets and output over the wellbeing of staff, especially if management aren't doing anything towards this themselves?
The Secret to Improving Workplace Wellbeing
Is to start small.
Small is manageable.
Small is within our sphere of control and influence.
Small is sustainable.
We often miss the value of small even though it can lead to bigger changes in the long-term.
Here are six small changes that you have the power to make to your daily routines, aimed at creating a more supportive, well-paced, and connected team. If you need help then share this with the Wellbeing Champion or Mental Health First Aider at work. They may have more remit to help.
1. Start Meetings at Five Past the Hour
We’ve all been there—back-to-back meetings with no time for a breather. One way to create some breathing room is by scheduling meetings to start at five past the hour. This small shift builds in time for a quick bathroom break, a stretch, or a few laps of the stairs to discharge adrenaline or bring energy back online. It helps employees reset and show up to meetings with more focus and energy. It also sends a clear message that well-being is valued in the workplace.
2. Share “One Thing” You Did for Yourself Over the Weekend
Starting the week with a conversation about self-care can set a positive tone for the days ahead. Make it a habit to ask everyone to share one thing they did over the weekend that was just for themselves. This small practice fosters connection, encourages self-reflection, and normalises self-care in a professional setting. It also humanises team members and shows that personal time is essential for productivity at work.
3. Schedule a Daily Team Coffee Break
Taking regular breaks throughout the day is essential for maintaining mental clarity and reducing stress. Organising a team coffee break, where everyone steps away from their desks together, can help recharge minds and promote informal social interactions. This brief pause is easier to do if it's protected time when everyone else is doing the same. Coming together also encourages relaxed conversation that isn’t centred on work tasks, an opportunity to build connection and get to know one another (which improves compassion between each other).
4. Implement a Weekly Gratitude Box
Gratitude in the workplace is often overlooked, but it can have a powerful impact on well-being and workplace culture. Setting up an anonymous gratitude box allows team members to write notes of appreciation for colleagues who have supported them. These messages can be shared once a week in a team meeting or newsletter, spreading positivity and fostering a culture of mutual support and recognition. Don't just focus on the 'extra mile' moments, noticing and showing gratitude for work that people do all the time is also very valuable as it shows that we see each other and how hard we work at the mundane stuff too.
5. Introduce Walking Meetings
When appropriate, suggest converting sit-down meetings into walking meetings. Research shows that walking can boost creativity, improve mood, and reduce stress. Plus, it’s an opportunity to get some fresh air and stretch your legs. Walking meetings can be especially useful for brainstorming sessions, one-on-one check-ins, or informal team discussions. The change of scenery and movement can stimulate fresh ideas while boosting your daily step-count!
6. Encourage “No-Meeting Fridays”
Many companies have adopted the practice of keeping Fridays meeting-free to allow employees time to focus on their work, wrap up tasks, or simply recharge before the weekend. This policy gives everyone the space to work uninterrupted and can help reduce the feeling of burnout caused by a packed schedule. Block out your diary and practice saying "I have a no-meeting day on Fridays" when you get a request in. You can also add this to your email signature. This gives you and your team permission to manage their time more freely and focus on their most important tasks. It also reduces the fatigue from changing tasks multiple times in quick session - something many of us fail to notice!
What Next?
Show this email to one person in your team who might be a good ally, then choose one of the tips and agree to practice it for a month. At the end of the month analyse how it's gone and whether you need to tweak it. If it's not working consider small adaptations rather than completely throwing in the towel.
You could even officially announce your plans to your team if you feel able to and invite others to join you e.g. World Mental Health Day would be a good time to do this. People are drawn to energy and many people feel like they're struggling to cope with stress, the chances are that others will feel galvanised by your proactive ideas and you'll get a few takers or at least curious onlookers in committing to this plan to prioritise your wellbeing at work. Remember that giving yourself permission to prioritise your wellbeing at work is a powerful message to others and even if they're not initially sold they might see the benefits in time and feel relieved that there is another way of working that is possible.
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