Looking for things to do for self care at work? Here are 10 easy and FREE things you can do to take care of yourself on your next workday.
It can be hard to think of things to do for self care at work that don’t include quitting your job or spending $10+ on a mid-day coffee run. But it’s important to bring the spirit of self care days into the workweek, since most people with a full-time job spend 40 hours each week at work.
As employees with anticapitalist values, we’re giving you our top 10 self care tips that don’t take money or a lot of time. We will teach you that creating a simple self care routine list for work days can be simple and stress-free, regardless of your workplace or budget.
After reading these tips, you will be a pro at surviving work days with as much comfort and ease as possible.
This post is all about things to do for self care at work.
TABLE OF CONTENTS
10 Things Things to Do for Self Care on Workdays
Listen to a Self Care Playlist
Schedule Regular Self Care Days
Create a Daily Self Care Checklist
10 THINGS TO DO FOR SELF CARE ON WORKDAYS
1. Stay hydrated.
Staying hydrated is one of the simplest of our top 10 self care tips. Research shows that drinking water is associated with a lower risk of depression and anxiety. Hydrating can also improve your mood, leaving you feeling happier and calmer.
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You can make sure you’re staying hydrated by filling up a large water bottle in the morning and taking small sips through the day. You should be half way through the bottle by lunchtime and finished by the time you get home.
Another idea is to drink one cup of water multiple times during the day. You can set a calendar reminder to refill your cup every two hours.
2. Eat a healthy lunch.
Making healthy food choices is an easy way to take care of yourself on work days. A diet full of fruits, vegetables, and whole grains can reduce inflammation and symptoms of depression. Healthy foods can also boost your mood and improve your focus.
If you want to start eating healthier lunches, try packing your lunch the night before. Include nourishing snacks like fruits, nuts, and crunchy vegetables to munch on throughout the day.
3. Get some fresh air.
Spending time outside can give you a range of health benefits, including boosting your mood and lowering stress. On work days, taking a break outside can give you a much-needed break from challenging coworkers and florescent office lighting.
We highly recommend that you step outside and get some fresh air at least once every workday. You could also try breaking the workday into a few chunks and taking quick walks outside in between.
4. Take a mindful minute.
Mindfulness is a top-tier self care technique. Meditations are scientifically proven to reduce stress and alleviate anxiety and depression. Mindfulness can also improve your physical health by reducing chronic pain and boosting your immune system.
You only have to meditate for 20 minutes per day to reap these life-changing benefits. But experts recommend that you start with just 5 minutes per day and gradually increase over time.
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5. Listen to a self care playlist.
Music is also proven to help you cope with stress and improve your mood. Depending on the song, music can also help you develop a positive outlook on life.
The right playlist can also transform your work environment from a basic, florescent-lit office to a trendy co-working space…at least in your mind.
You can find the perfect mix by searching for lo-fi or coffeeshop playlists in your favorite music app. Or, if you’re feeling ambitious, you can make your own playlist using songs that inspire you.
6. Schedule regular self care days.
One of the best ways to take care of yourself at work is to take a day off. Taking regular mental health days can help you prevent burnout, improve work life balance, and be your best self when you return to work.
It’s best to schedule periodic mental health days in advance. If your job gives you paid days off, try to use paid leave for monthly self care days. If you don’t get paid leave, reserve at least one day per month when you’re not scheduled to work for an uninterrupted self care day.
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7. Take a power nap.
A 20 to 30-minute nap can help you manage stress and increase your alertness, mood, and memory. It can also be an act of resistance against grind culture and workplace norms that keep workers exhausted and disempowered.
It’s easiest to take a midday nap on a day when you work from home, but we’re big fans of taking naps in the car. If you can close your office door for privacy, you can also close your eyes for a few minutes at your desk during an official break. Or maybe your’e lucky enough to work in an office with a designated nap space.
8. Plan a fun weekend activity.
Who doesn’t get a pick-me-up from planning themselves a fun event?
Spending your lunch or break time researching a new restaurant or an unexplored park in your neighborhood can be the perfect way to decompress during the workday. It can also give you something to look forward to at the end of your workweek.
9. Leave work on time.
Maintaining a healthy work life balance is essential for your overall wellbeing. The average American with a full-time job has around 7 hours of personal time per workday. And let’s be real. Most of that time is spent getting dressed, making meals, and doing the many tasks society requires of functioning adults.
When you work later than your official hours, you cut into the little time you have left for yourself. Instead of focusing on hobbies, loved ones, or blissful moments alone, you choose to spend even more time fueling the capitalist machine.
Logging off when your official workday ends is an important form of self care. You deserve time to just be.
10. Create a daily self care checklist.
If you want to make self care a regular part of your workday, you need a self care routine list. This list will remind you which habits to focus on each day to take care of yourself when you’re at work.
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If you want to create our own checklist, start by choosing few ideas from this post. Then add one or two unique things to do for self care that are specific to your likes and your workplace. For example, if you work in a building with a roof, you can plan to eat your lunch on the roof every day. If you like yoga, maybe your list will include a 5-minute yoga practice.
Once you decide on your list, write it down and post it in a prominent place in your workspace. It should be visible enough to remind you to keep up with your habits. Complete your tasks through the day until you’ve checked them all off. And if you like more structure, you can do the same habits at the same times each day.
This post was all about simple and no-cost things to do for self care on work days.
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