by Kim Newing
We spend a lot of our lives working. Whether it’s in an office, at home in your track pants, or somewhere in between, those 9–5 hours shape not just your productivity, but your energy, your mood, and your sense of wellbeing.
And while you may not be able to control deadlines or that colleague who insists on microwaving tuna, you do have more power than you think when it comes to protecting your energy and bringing more vitality into your workday.
Wellness doesn’t need to wait for the weekend. It can start right here, between your morning meeting and your inbox refresh.
Here’s how.
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Don’t eat lunch at your desk
We know. It’s tempting to power through and tick more off the to-do list. But eating while scrolling or replying to emails puts your nervous system in ‘go mode,’ not ‘digest mode.’ You end up feeling bloated, unsatisfied, or weirdly hungry again at 3pm.
Try this instead:
Step away from the screen. Even if it’s just 15 minutes. Sit somewhere else, chew slowly, taste your food. This simple act can help regulate your digestion, balance blood sugar, and help you feel nourished, not just fed.
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Take a post-lunch walk (even for 5 minutes)
Movement after meals can work wonders for your blood sugar, digestion, and mental clarity. It’s also a gentle reset before the afternoon slump hits.
Try this instead:
Pop your headphones in, choose a playlist that lifts you, and walk around the block or down the hallway. Let your eyes rest on something other than a screen. Let your breath deepen.
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Protect your energy
Not every conversation needs your full emotional bandwidth. Not every ‘urgent’ task is actually urgent. Energetic boundaries are key to surviving (and thriving) in a busy work environment.
Try this instead:
Before each task or meeting, take a breath and ask, “How much of my energy does this truly need?” Ground yourself with both feet on the floor. Visualise a soft boundary around your body - a quiet, sacred space that’s yours alone.
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Create a mid-afternoon mood ritual
Instead of reaching for caffeine or sugar when the 3pm slump rolls in, anchor yourself with a mini ritual to reset your focus and lift your mood.
Try this instead:
Step outside. Brew a herbal tea. Take your Feel Well or Look Well elixir and drink it mindfully, not as a task, but as an act of nourishment. Breathe in. Breathe out. Come back to you.
Remember: You’re not a machine. You’re a miracle.
You’re allowed to pause. You’re allowed to honour your body. You’re allowed to bring presence, ritual, and softness into the structure of your workday.
As Maya Angelou said,
“Each person deserves a day away in which no problems are confronted, no solutions searched for.”
What if you gifted yourself little moments of that every day, even at your desk?
Your 9–5 can be a place of presence, joy and vitality. Start with one small shift. Then another. You might be surprised how quickly you feel the ripple.
