How to Be More Productive & Healthy at Work

How to Be (2)Crossing every task off your To-Do list each day is almost impossible. We all have “off days” where we aren’t as productive as we’d like to be. When we aren’t firing on all cylinders we tend to reach for caffeine to help us get through the day. I know it’s difficult to start my day without my cup of coffee, but there are alternative methods and practices to encourage productivity and help foster the healthy lifestyle we strive for. Here are my health and wellness tips for promote a kick ass day at work!

Get Physical in the Morning

I am Not a morning person!! The thought of waking up and working out makes me want to snooze to no end…Yet it’s so important to be active in the morning. Studies have shown that those who workout regularly in the morning sleep better than their inactive or evening workout counterparts. And as we all know, better sleep promotes a more focused and productive day.

Take a tip from me, it helps to concentrate on the idea of just being active versus the thought of doing an actual workout. Whether it’s walking the dog or playing music while doing light chores, any little task can be effective. Try to be more active in the a.m. and see the difference it makes in your day.

Two Part Breakfast

When you wake up hungry, sitting down to pancakes, sausage, and eggs may sound tempting, but truth is having a big heavy meal in the morning tends to make us lethargic and can lead to making unhealthy meal choices throughout the day. Instead try breaking your breakfast into a healthy two part routine to jump start your morning.


I’ll tend to have coffee with a piece of whole grain toast, first thing, to take the edge off my hunger. Then I’ll continue my breakfast with a cup of Greek yogurt like Fage, with fruit and granola, or a bowl of hearty oatmeal. Even if you aren’t hungry in the morning, you should still have a smoothie or something small to ignite your metabolism and help fuel your day.

Take a Walk

We all have experienced that drowsy feeling mid afternoon which makes it hard to get through the day. Instead of reaching for a “pick me up”, try taking an afternoon walk to help get the juices flowing again. If you work at a desk all day, physical activity will stimulate your muscles and promotes blood flow to your brain. Plus, you may be rewarded since some offices keep track of and have incentives for employees reaching their daily step goal.

Relax, Relate & Release

Working in a stressful office can be detrimental to your health, but it’s unavoidable for many of us. Whether your boss gives you a constant headache with unreasonable demands or a toxic office environment has you needing to take a time out, you have to find a way to relax at work.

Stress has many effects on your health and well-being, it can cause high blood pressure, heart disease, obesity and diabetes, some which could lead to death. Dealing with it can often be as simple as stepping away from your desk to take a breather, or texting a friend to help you unwind. Yoga or meditation practices have been proven to calm and relieve stress. Additionally, try keeping soothing aromatherapy lotions or sprays at your desk for instant relaxation.

Bottom line, there tons of ways to implement healthy practices into your lifestyle. Be mindful of the nutritional choices you make and how they affect your life. The ultimate key is to find a balance between your work and personal life that fosters happiness and your overall well being.

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Sherita J. Rankins

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