How to start your work year with a positive mindset
As the summer holidays fade away, now is the perfect time to adopt positive workday wellness habits for a happier, healthier year.
If you’ve been lapping up morning sleep-ins, lazy afternoons and kicking around in activewear over summer, you may be struggling with the idea of getting back to the daily work grind.
In fact, according to some researchers, returning to work following a holiday can trigger “social jet lag”, while a 2022 Headspace Health report found only 28 per cent of employees felt “very engaged” in their work.
Mental health advocate Joel Pilgrim believes returning to work after a holiday is a golden time to establish constructive workday wellness habits to set up for a positive year.
“With the dawn of a new year often comes a boost in motivation to establish healthy habits,” the founder of surf therapy charity Waves of Wellness Foundation says.
“But instead of setting over-ambitious targets, it’s important to start small and be realistic.”
Here are Joel’s workday wellness strategies:
Get regular fresh air
Don’t underestimate the power of sunlight and fresh air.
A US study found exposure to natural elements and sunlight have positive effects on employee mental health and job attitudes.
“You could commit to ‘3pm walk and talks’ with a colleague, take a meeting as you walk around the block or simply go outside on your lunch break,” Joel suggests.
“Put it into your diary so it pops up to remind you every day. No matter how busy you are, resist the temptation to work through your lunch break.”
Meditate
Feeling overwhelmed, stressed and like you don’t have enough hours in the day?
“Take some time out to meditate,” Joel suggests.
“It’s not a waste of your time, in fact it can help you be more productive.”
Meditating at work can help reduce your stress while also boosting your energy, focus and productivity.
- Find more Zen: 7 ways meditation can boost your wellbeing
Increase your connection
Not your Wi-Fi, your social connection.
“Humans are social creatures by nature,” Joel says. “Try to relish the informal workplace chats and the Zoom small talk.”
Increased social connectedness is great for our mental health and is known to increase happiness, reduce stress and boost our self-worth and confidence.
Take regular rest breaks
“Recharging is not lazy,” Joel says. “It’s one of the most productive things you can do.”
According to a Florida State University report, rest is essential to working well, as it helps focus, increases alertness, and boosts motivation.
Discuss flexibility
Studies show flexible work practices can improve job satisfaction and organisational performance.
Talk to your boss about doing some work from home days, a four-day week or the chance to take a “mental health day” occasionally, suggests Joel.
“Covid-19 has shown us we are as flexible as Gumby, so if you can manage it or afford it, don’t go back to your rigid ways.”
- Work smarter: Could a four-day week make you happier and healthier?
Start planning your next holiday or break
Who doesn’t love a getaway?
The good news is you don’t even have to leave home for the positive mental health vibes to start kicking in – as studies suggest merely planning and anticipating a holiday can improve wellbeing, while Indian research found holidays are important in promoting employee health and wellbeing.
“That’s right, it’s not too early to plan your next epic trip, or something you can look forward to,” Joel says.
Set your eyes on a prize
“Write down some goals for the year and keep them achievable so you can reward yourself,” Joel says.
“Going back to work with a positive mindset and some healthy new habits will hopefully reduce the likelihood of burning out and increase your job satisfaction.”
