Top 15 Self Care Ideas to Practice at Work in 2024

In a world where the clock never stops and work pressures never relent, self care often takes a backseat. According to a study, nearly 2 out of 5 American adults say they hardly make time for themselves each day. The result? Burnout sneaks in, taking a heavy toll on their mental and physical well-being.

However, the pandemic sparked a major shift. People, specifically Millennials and Gen Zs, now realize how crucial it is to prioritize one’s well-being. Incorporating self care in the workplace is one way to do that.

This blog shares 15 tailor-made self care practices for the workplace for the year 2024. From taking a walk outdoors to writing in a journal, these small yet powerful activities can be very transformational.

Join us as we dive into this world of self care activities, ensuring that your 'me time' is as vital as any meeting on your calendar.

Importance of Practicing Self Care at Work

Many people think self care is only relevant in your personal life, but nurturing yourself at work is just as critical. Self care at work involves making intentional efforts to nurture your physical, mental, and emotional wellness.

With rising demands and constant stress, taking intentional breaks to nourish your well-being is essential, not optional. It's not a luxury or indulgence - it's a vital part of professional success.

Even brief and simple self care practices like short walks or music breaks can powerfully restore focus. Research shows employees who take micro self care breaks are up to 30% more productive and engaged. They have lower stress and burnout rates, too.

The time invested in small recharges pays off exponentially in boosted performance. It is not a distraction from "real work" rather, it enables your best work by keeping you sharp, energized, and resilient.

Remember, you can’t give what you don’t have.

15 Self Care Ideas To Practice At Work

Here are some of the most effective self care practices to incorporate at your workplace in 2024:

1. Talk to Your Boss about Bandwidth

Feeling overburdened? Try having a straight chat with your boss about your workload. Walk through all your projects and priorities. Ask for help adjusting deadlines or responsibilities.

It sounds scary, but it is observed that managers often react well when you’re real about needing flexibility. Don’t let first-convo nerves stop you from getting what you need.

2. Say No

At work, learning the art of saying 'no' can be a game-changer for your well-being. If your schedule is already jam-packed, and a colleague asks for a favor, confidently responding with a friendly but firm ‘no’ can help you protect your time and energy.

Rather than feeling guilty, you can suggest a coworker who could be a great fit for the task.

Here are some phrases you can use:

• "I'd like to help, but today's super busy for me."
• "I appreciate the offer, but I'm fully booked right now. How about checking with (Colleague's Name)? They specialize in this area."
• "I'm afraid I can't take on additional tasks right now."

3. Take Walking and Stretching Breaks

A recent study finds that sitting for more than 10 hours a day could increase your risk of Dementia. That's right; those extended desk hours are tough not just on your workload but also on your well-being.

Taking a stroll around the block or in a nearby park can clear your head and give you a boost. Even a few stretches outside can get your blood flowing and make you feel relaxed. Such breaks help kill the monotony of workday blues and foster a feel-good mental state.

4. Eat a Balanced Diet

Eating right at work is all about making smart choices. Keeping a stash of nuts, pistachios, bananas, and granola on your desk for quick, satisfying bites always comes in handy.

Packing a wholesome lunch for the workplace is a game-changer, too. You can prepare power-packed salads with greens, vegetables, beans, and dressing. Also, try avoiding getting junk food from office vending machines.

“You don’t have to eat less. You just have to eat right.”

Suggested Read: 9 Effective Ways to Promote Nutrition in the Workplace

5. Stay Hydrated

Dehydration is no joke - it can drain your energy, focus, and mood before you know it. So sip up! Keep a water bottle with markers to keep track of your water-drinking habits.

You can also use our in-house wellness app, Vantage Fit’s water logging feature, to record your sips. Always aim for a minimum of 8 glasses every day.

6. Detoxify from Technology

Sign out of your work, take a break, and put your computer on sleep mode. Step away from social media and give yourself a brief detox, whether it's for 20 minutes or half an hour.

Taking a break from technology can rejuvenate your mind, alleviate stress, and decrease the risk of eye strain and other health issues.

7. Go Easy on Yourself

We often overburden and beat ourselves up when we fail to meet our expectations. But we must not forget that everyone has their off days. And sometimes, no matter how hard we try, our minds don’t seem to function much on those days. And that’s completely okay.

During such times, treat yourself with compassion. Drop off the pressure of perfection and embrace your slow-pacedness. A little self-love goes a long way.

Remember, you're doing great, even on days when it doesn't feel like it.

8. Make Work-Friends

Building bonds with your colleagues can be a quirky yet delightful form of self care. It's not about mixing business with pleasure but about finding camaraderie in cubicles.

With work being challenging, sharing a laugh or a coffee break with your office buddies can do wonders. They're the ones who will offer a friendly ear when things get tough, share in your achievements, and add a sprinkle of fun to the daily routine.

What is even more important when looking for friendships at work, is to utilize the technique of grey rocking. This ensures that while you are seeking friendships, you do not bond with someone who costs you your mental wellbeing.

9. Practice Mindfulness

When things at work get a little overwhelming, practicing mindfulness can be very helpful. Mindfulness is about being aware of your surroundings without passing any sort of judgment.

These mindful moments can clear your mind, reduce anxiety, and help you stay grounded during the busiest workdays. Certain mindfulness practices include:

• Deep breathing,
• Mindful Eating,
• Mindful Listening,
• Mindful Observing, etc

Suggested Read: 13 Mindfulness Exercises to Improve Employee Well-being at Work

“Training your mind to be in the present moment is the number one key to making healthier choices.”
– Susan Albers, Clinical psychologist and Bestselling Author

10. Make Time for Meditation

Stress has been one of the major contributors to mental and physical health problems. High levels of stress release an inflammatory chemical called cytokines in the bloodstream. This causes depression and anxiety, disrupts sleep, and increases blood pressure levels.

Meditation has been scientifically proven to reduce this stress-induced inflammation and, thus, prevent many health issues. So, if you take some time and practice it during work hours, it can benefit you in many ways.

Close your eyes, take a few deep breaths, and focus on your breath or a calming word or phrase for 10-15 minutes daily.

Suggested Read: 10 Office Meditation Techniques For Employee Health

11. Schedule Time for Emails

To avoid distractions at work, try setting specific times to check emails. For example, schedule 30-45 minute blocks for email catch-up a few times daily. It's like creating a quiet email zone in your busy day, allowing you to reply to those emails in batches properly.

Follow the 4Ds: Do, Delegate, Defer, or Delete. This frees up mental bandwidth so you can be present for meetings and deep work.

Give it a try and see your productivity levels rise!

12. Seek Feedback

Asking for feedback is an amazing tool for self care. It provides insight into your strengths and growth areas so you can continuously evolve.

Schedule 1-on-1s with your manager once a week. Discussing career goals and desired training shows you are invested in your progress. By both seeking and delivering feedback respectfully, you nurture stronger workplace relationships and a transparent working culture.

13. Decorate your Workspace

What good is a work desk if it doesn’t reflect your personality? It is often said that an inspired workspace nurtures creativity and positivity.

Adding personal touches like photos, art, plants, scented candles, and affirmations could make your desk feel uniquely yours. Sometimes, a colorful mousepad or a stylish notebook can also bring joy to your workplace. These little quirks can boost your mood, reduce discomfort, and make you feel at home.

14. Take Accountability

Taking accountability for your actions at work is a key aspect of self care. When you make a mistake, own up to it right away instead of making excuses or blaming others. This builds trust with your coworkers and managers.

Also, don't hesitate to delegate tasks when your plate is full. Accepting that you can't do everything perfectly all the time reduces stress. Lastly, hold yourself accountable by setting realistic goals and checking in regularly on your progress.

15. Practice Gratitude

Cultivating an attitude of gratitude at work can reap many benefits for your mental health. When you take a moment to count your blessings, even the most mundane job can feel more meaningful. You can find gratitude in the simplest act of being able to utilize your skills or talents to complete tasks and projects.

In addition to appreciating day-to-day experiences, reflect on the larger benefits that your job provides. The ability to earn an income, access healthcare, and save for the future through retirement accounts are privileges. Many people do not have these opportunities.

Cultivating an attitude of gratitude shifts your mindset away from frustration and towards fulfillment. By regularly reflecting on your blessings, you reduce stress and find joy.

Tips for Self Care at Work

Here are some tips for integrating self-care practices seamlessly into your daily work routine:

• Set reminders to take regular breaks, such as every 90 minutes.
• Identify natural transition points in your day for quick self-care practices, like stretching after long meetings.
• Build in daily rituals like a short morning meditation or mid-day walk.
• Swap one meeting per day for a walking meeting to integrate movement.
• Set a manageable daily to-do list with reasonable time estimates.
• Prioritize what energizes you and aligns with your role.
• Let go of perfectionism and be kind to yourself.
• Set boundaries and learn to say no respectfully.
• Discuss self-care practices with team members to motivate each other.
• Don't wait until you "have time" - carve out time for self-care seamlessly within your schedule.

Conclusion

Caring for yourself regularly while working is essential for well-being, engagement, creativity, and resilience.

Implement one or two of the self care ideas suggested here each day. Over time, these small actions will compound to help you bring your best self to work.

When you prioritize self care consistently, you'll be amazed at how much happier, focused, motivated, and productive you feel throughout your workday. Life is precious; it's time to love yourself and prioritize a healthy work-life balance.

“Self care is your fuel...Whatever the road ahead or the path you’ve taken, self care is what keeps your motor running and your wheels turning.”
– Melissa Steginus, Mindfulness Coach, Author of Self Care at Work: How to Reduce Stress, Boost Productivity, and Do More of What Matters

Frequently Asked Questions

1. What is self care at work?

Self care at work means taking small actions throughout your workday to care for your mental, physical, and emotional health - from taking breaks to staying hydrated to setting boundaries.

2. Why self care is important for working professionals?

Practicing self care at work reduces stress, boosts focus and creativity, increases happiness and engagement, prevents burnout, and improves productivity.

3. How to practice self care at work?

Easy ways to practice self care at work include taking walking meetings, listening to music, meditating, stretching, quick napping, drinking water, and making time for supportive connections.

4. What are some easy self care activities you can do at work?

Some easy self care activities for the workplace include taking breathing breaks, journaling, stepping outside for fresh air, doing light stretches, and setting healthy boundaries.