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I'm Cydney Marlene.

I'm so happy you are here! My main mission of this blog is to share with you my best tips, tricks, and strategies that will help you improve your everyday life and survive your 20's stress-free, happy, and healthy! I'm obsessed with all things wellness, coffee, dogs, and helping others live their happiest and healthiest lives!

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6 Healthy Habits You Need To Include In Your Workday

7 healthy habits you need to include in your workday

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Although I work from home, you’d be surprised how often I tend to forget about certain, important healthy habits that I should be doing on a daily basis. Working from home may sound super easy -and trust me, I do love the flexibility of creating my own schedule- but there are times where I find myself hunched over my desk and staring at my computer screen for hours. Lately, however, I have been making it my goal to keep my overall wellness a top priority each day that I’m working. Especially on the computer! So with that, I created a list of 6 simple, but effective, ways to make your health a priority throughout each workday! Whether you are working a 9-to-5 or working from home! These are my top 6 healthy habits that you need to include in your workday!




6 healthy habits you need to include in your workday



1. Pack a healthy lunch and snacks 


I am making this tip my first one on the list since poor nutrition is often the most common unhealthy habit in the workplace. In most cases, lunch breaks, or breaks in general, are often on a limited time schedule. Which often encourages many people to opt for fast food choices since they’re quick and easy. This unhealthy habit can be a tough one to break for many people, and unfortunately, it will begin to wreak havoc on your health over time.

This is why I always make it habit to pack a healthy lunch the night before my workday! And keep healthy snacks such as fruit or nuts in my workbag or car at all times as well. Not only are they good for you, but healthier snacks also allow you to be more energized and focused for longer amounts of time.

With that, eating a healthy breakfast in the morning is essential to your health and energy levels as well! I always recommend that your first meal is something that’s high in protein and fiber to keep you feeling full and energized throughout the day. And, I don’t know about you, but whenever I start my day with something healthy, my eating habits tend to stay pretty healthy throughout the rest of my day. Compared to when I eat something sugary and/or unhealthy first thing in the morning.


Related Post: “12 Simple and Delicious Overnight Oat Recipes” 


2. Take a mental break


When you’re busy and working hard to finish all of your tasks, it can feel as though your brain is going a million miles per hour. That is why taking a moment to relax, reset, and take a mental break during the workday is crucial for your overall health. Now, when I say mental break, I do not mean stepping away from work to scroll through social media. You want to give your mind time to truly relax and take a moment to zone out. Try stepping away to find a quiet room to just close your eyes and be still.

Or for me, when I used to work at a coffee shop, I would go out to my car on my lunch breaks. Either to take a quick nap or to just go somewhere by myself that was peaceful. It’s so important to add moments of rest into every single one of your workdays. It definitely allows you to reset and destress!


3. Take a physical break


Just like mental breaks, it is so important to get up from your desk (or wherever you’re working) and take physical breaks throughout the day. Between the strain on your eyes, your back, and even your wrists from typing, it’s crucial to stop what you’re doing every hour or so and move your body. Not to mention, taking frequent physical breaks is so important for your posture, blood circulation, and your overall health.

Now, you may not be able to get away from your desk or you may not be able to take frequent breaks at work. So, with that, I recommended switching up how you work. Try standing to do your work for at least 30-60 minutes throughout the day. Or, I would also recommend looking into a kneeling office chair! I definitely want to get one for my home office to help improve my posture and take any stress off of my neck and lower back.

If you can take frequent breaks, however, then I recommend getting outside of the office (or your house) and taking a 15-20 minute walk. The fresh air and sunshine will always work wonders on your overall mood and energy levels as well!


4. Avoid negative situations in the workplace 


Make it a habit to avoid negative situations at all costs if possible. And, try your best to surround yourself with positivity and positive co-workers. As we all know, negativity can easily put a strain on our emotions and harmfully impact our mental health and well-being. You should always make an effort to avoid office drama and gossip as much as possible!

If somebody tries to include you in the drama or any negative situation, politely express that you would rather not get involved or caught up in office drama. Staying away from the drama and the gossip will also allow you to focus on your work and productivity.


5. Take the stairs


If you have stairs at your workplace or even at your house, be sure to take advantage of them anytime you get the chance! In fact, you can burn even more calories by taking frequent breaks to walk up and down the stairs repeatedly at a faster pace. For example, I remember a group of teachers at my old high school who would stay after school for 30 minutes or so to get their cardio workout in. They would do laps around the hallways and jog up the stairs every single day. I used to think that was so cool of them to prioritize their health like that, and simply stay after school to get a quick workout in and to converse about their day! That got me thinking, you could definitely do that with co-workers as well! Either during your lunch break or right before/after work!

To change it up, every now and again, here are 10 lunchtime workouts that can be done in a half-hour or less! This is perfect for those who can’t workout in the morning before work, or who are way too tired to workout after work!


6. Always keep a water bottle on your desk


If you ever find yourself feeling drowsy or lacking energy throughout the day, it could be a sign that you’re dehydrated. Try keeping a cute water bottle on your desk at all times that way you’re more likely to sip on it frequently. As opposed to having to get up and refill a cup of water. I’m currently loving this stainless steel water bottle because it’s super cute, eco-friendly, and it doesn’t sweat. Which is a major plus, especially when you’re working at a desk all day!


Need ways to relax & destress after work??

You’ll also love… “5 Practical Ways To Wind Down After Work” 

Do you have any healthy habits that you incorporate into your workday? 

I would love to hear them in the comments!

xo, Cydney


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I'm Cydney! I am a wellness and personal development coach who is dedicated to helping and teaching my fellow busy and hard-working 20-something-year-olds the simplest and most convenient ways to begin investing in yourself, your well-being, and your goals! And help you create a life that you love! Sound awesome?! 

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