Many of us feel more burned out than ever, struggling to find time for self-care and work-life balance. But here's the thing: self-care shouldn’t be one more thing you squeeze in after your work day. Self-care activities should sprinkled in throughout your entire day—yes, even when you are at work.  

I’m not suggesting you skip your Monday reports and head to a massage. But there are many opportunities during your work day to make supportive decisions, form healthy habits and take actions that improve your wellbeing.

Since work takes up such a big part of our day, it’s crucial to weave self-care into our work routine.

Yet many of us believe that adding self-care into our work day would clash with our goal to be productive and get in the way of our commitment to work. Supporting your physical and mental health through self-care activities during the work day can be simple and efficient, and your boosted creativity and energy levels will benefit both you and your organization.

Avoiding Burnout: Break The Cycle Of Physical And Mental Fatigue  

Consider some common well-being mishaps at work. Maybe you show up to work sleep-deprived, which causes you to rely on coffee and sugary snacks from the vending machine just to stay productive. Then comes the afternoon post-sugar-spike crash. By the time you clock out, the last thing you want to do is work out or engage in any self-care activity.

This stress and fatigue now spill over into your personal life. After work, you rely on stress and adrenaline (and maybe more caffeine and sugar) for the energy to take care of personal responsibilities and family. At the end of the day, your energy is depleted. Exhausted, you might reach for the remote, scroll your phone —or worse, check emails. And while you feel drained, you’re too stressed out to sleep deeply, landing yourself in the same sleep-deprived position where you started—the cycle of burnout.

According to a study by Asana, 70% of workers experience burnout! Yet burnout is entirely preventable when we embrace self-care in all aspects of our day, including during work hours.

20 Self-Care Ideas To Practice During Your Workday

Practicing self-care techniques throughout your day, even while you are working, can make a huge difference in how we feel and perform. Self-care at work is crucial to reduce stress and prevent burnout. It's not just about taking breaks, it’s about integrating healthy habits that support our mental, emotional, and physical health throughout the day.

Let’s dive into 20 practical self-care ideas, 10 for physical well-being and 10 for mental and emotional well-being, that you can easily incorporate into your workday to remain balanced, energized, and feeling your best.

10 Physical Wellbeing Self-Care Ideas For The Work Day

1. Drink Water. Hydrate throughout the day and steer clear of sugary drinks (scrap that caramel macchiato!), which can lead to dehydration and energy crashes. Check out my health coaching track, “Drink Water To Support Weight Loss” to learn more.

2. Limit Caffeine After 4 PM. Skip that afternoon coffee. Limit afternoon caffeine intake to ensure a better night’s sleep.

3. Reduce Sugar. Swap out sugary treats for healthier snacks to keep your energy levels steady. Skip the vending machine and pack fresh snacks like chopped veggies and hummus, fruits, and nuts.

4. Eat Lunch Away from Your Desk. Give your mind and body a real break by stepping away from your workspace at lunchtime. Take the time and space to explore mindful eating, rather than gobbling it up quickly while multitasking.  

5. Stand Up To Stretch. Every hour, take a few minutes to stretch standing up. Remaining seated all day causes various health risks ( for more on this check out my health coaching track, “Sitting All Day? Get Off Your Bum!”). Consider working in some lunges and squats to get blood flowing. This is a great way to stay energized and keep your muscles from stiffening up.

6. Take Screen Breaks. Prevent eye strain and headaches by stepping away from your screen regularly. Try my 5-minute track that includes simple exercises for your eyes. Check out my meditation track “Relieve Eye Strain & Digital Fatigue” for help.

7. Take A Walk. Even a 10-minute walk can make a difference in your daily exercise routine. If you can, get outside—it’s great for both body and mind.

8. Consider Walking Or Standing Meetings. For shorter meetings, suggest standing or walking to keep things lively and reduce sedentary time.

9. Reconsider Office Treats. During the holidays, it’s easy to overindulge in office cakes, donuts, and party platters. If you choose to indulge in a treat, take a break, eat mindfully and savor it.

10. Mind Your Posture. Ensure proper while at your desk—good ergonomics can prevent aches and pains over the long run.

10 Mental and Emotional Wellbeing Self-Care Ideas For The Work Day

1. Take Deep Breaths. When stress gets overwhelming (hint: you will feel your body tensing), pause for 1-3 deep breaths. Taking a few breaths is a short and instant way to calm your nervous system.

2. Meditate For A Minimum 3-5 Minutes.  A quick meditation break can help reset your mind, boosting both productivity and creativity. Try my 3-minute meditation, “A Simple Breath For Calm and Balance,” for a quick workday pick-me-up!

3. Collaborate And Connect. Take time to engage meaningfully with your colleagues. A quick check-in or brainstorming session can foster creativity, build stronger relationships and make work more enjoyable. 

4. Arrive on Time. Rushing adds unnecessary stress. Plan ahead and give yourself plenty of time to get to meetings and work. Check out my meditation track, “Release The Morning Rush” and listen to my life coaching track “Slow Down, Stop Rushing” for inspiration and tips.

5. Stop Gossiping. Keep your workplace conversations positive and steer clear of negative gossip and drama.

6. Set Boundaries. Protect your mental health by setting clear boundaries with toxic coworkers.

7. Use Your PTO. Don’t let your paid time off go to waste—you have earned it! Schedule time off to recharge. You will return to work refreshed and energized.

8. Practice Gratitude. When work gets stressful, take a moment to focus on what you’re grateful for. It helps shift your mindset. Try my 3-minute “Morning Gratitude Ritual” meditation for guidance.

9. Prioritize With Precision. Strategically organize your tasks to avoid overwhelm by categorizing them based on urgency and importance. Tackle high-priority items first, and delegate or defer less critical tasks. If needed, consult some self-help books to improve your time management skills.

10. Eliminate Distractions. Protect your productivity time by using time blocks to stay focused. Turn off notifications and set aside a block of time to complete projects without being interrupted by emails and texts. Once the time block is over, you can check in with urgent messages.

Bonus Tips: Support Your Workday Self-Care With Your Home Self-Care Habits

Release The Workday: Don’t bring your work stress home. At the end of your workday, take a moment to release the workplace tension and stress accumulated throughout the day so that you can step into the other areas of your life with renewed energy. Check out my meditation track “Post-Work Stress Release And Recharge” for help. 

Focus On Your Sleep. Getting enough sleep each night is essential to managing stress and avoiding burnout. It ensures that you arrive to work each day performing your best. Establish a consistent sleep routine, create an environment conducive to rest and practice relaxation meditations. Adequate sleep is crucial for cognitive function, stress management and long-term resilience against burnout. If thinking about work is keeping you up at night, check out my “Deep Sleep For A Big Day Tomorrow” sleep meditaton track.

Workday Self-Care Is Key To Work Life Balance

By incorporating self-care into your work day, you can break the cycle of exhaustion and burnout and boost your overall productivity. These 20 tips for physical, mental and emotional self-care and my accompanying Aura meditation tracks will help you find harmony in your work-life balance.