17 healthy habits for going back to work

This week it’s back to work time for many people after New Year, and I know only too well how hard it can be to readjust once you’ve had a couple of days or weeks of relaxation and possibly indulgence too. You may get the post-holiday blues even if you love your job, just because you’re still in holiday mode. Many of us have resolutions to develop some healthy habits in the new year, and what better way to beat the back-at-work blues.

I can’t help with the holiday part, but I’ve brainstormed a few ideas of healthy habits to help you keep it together on the health front when you head back to work, and hopefully they’ll carry on throughout the rest of the year too. I would love you to give at least a few of them a go, keep them up as long as you can, and report back.

Try these healthy habits for new year workplace wellness

  1. Write down three things you are grateful for when you sit down at your desk, a new three everyday. Keep a sticky note on the desktop or a notepad next to your computer so you can see it easily.
  2. Keep fruit and raw nuts in your desk for snacking, especially if there are holiday treats lingering.
  3. Use your lunch break to go for a walk or just sit outside in the fresh air. Air conditioning sucks.
  4. Listen to a meditation on your break, or a relaxing ambient soundtrack. Try Sonescence.
  5. Stay hydrated. Drink still or sparkling water or herbal tea regularly throughout the day.
  6. Get up and stretch every hour, and check your posture regularly. I have an Apple Watch that reminds me when it is time to stand every hour, and I use that to stand and then correct my seating posture.
  7. Try bringing your lunch four days a week, and only buy your lunch on a Friday or occasion.
  8. Write down at least one good thing that happened at the end of the day.
  9. Spend a few minutes last thing on a Friday reflecting and write down your achievements, recognition, thoughts and ideas, and also anything about the week that could be improved within your influence. Refer to it the following week, and keep it for when you have a review or application to write.
  10. Quit the office gossip. If someone tries to gossip to you, politely refrain to comment and move the conversation along. Gossip doesn’t serve anyone, it’s negative energy you don’t need.
  11. Make that a small coffee instead of a large, and skip the sugar. Caffeine peaks and crashes, so your energy will be more even if you have smaller amounts. Sugar has the same effect on the bloodstream. Avoid.
  12. Get involved in any fitness initiatives, or find out how you can start one of your own.
  13. You may think you “don’t have time” for the gym but the increase in productivity, energy, and positive mental health and resulting decrease in stress levels makes it worthwhile for you at work and at home.
  14. Don’t skip breakfast (or lunch). Ever. You ever tried to run a car on empty. Same deal.
  15. Write down your task list for the next day and pencil them in to your schedule so your brain knows it’s covered for the next day and can switch off once you walk out the door.
  16. Pin an inspiring quote or picture up at your desk, or make a miniature vision board if you have space.
  17. Actually take sick leave if you are unwell—exhausted counts—and cash out time in lieu if it is owed to you. The world will not end. If your boss thinks it will, then your boss is the problem.

There are a few healthy habits to start the year off on a healthier note! Yes, it may require a little preparation, but it’s not too much, and the effort is worth it. Avoid the junk food, save some coin, and keep your lunch break for something better than food-hunting, like that meditation or walk outside that I mentioned earlier. I hope that there is something there that helps the transition back to work less stressful this week and ongoing…

Have you tried any of these tips? Tell me what has worked for you, or which ones you’re going to try, and leave a comment below, tag me on Twitter or Instagram using @ceriks_ or leave a post on the Facebook page, and feel free to share this post with any of your friends that you think would enjoy it.


  1. Kara

    This is fabulous, Ceri. Looking forward to implementing some of these – standing up every hour, adjusting posture and writing lists at the end of the workday. Also, stop saying I “don’t have time” for the gym – make time to invest in my own wellbeing! 🙂

    1. ceri (Post author)

      Exactly! That’s great to hear Kara, I hope it all goes well.

  2. Georgie

    I’m back at work for after a little over 2 weeks off and I’m so glad I took an extra few minutes at the end of my epic 12 hour final day at work last year, to leave my desk tidy and clutter free for my return – it had such a positive impact, so that’s goIng to be my end of day ritual always from now on 🙂

    1. ceri (Post author)

      It helps so much! I’m sure the brain knows you’re done working then too. Yay x

  3. Jodie

    It’s been hard getting back into the routine this week in the office! I’ll definitely implement a few of these tips! Thanks for sharing! 🙂


Share your thoughts, I'd love to hear from you!