There’s a good reason we say we need some “get up and go” when we’re feeling tired. Take a few minutes to walk around the block. It can give you an energy lift without disrupting your workday.
A 10-minute walk provides more energy than eating a candy bar, a study from the Journal of Personality and Social Psychology found.
“I encourage people to get up and walk every hour or two,” Filer says. “Walk to the water cooler or the bathroom. Step outside and get a breath of fresh air. A 10-minute walk is good for circulation, lets you stay positive, and helps you concentrate on work.”
Try to spend at least 5 minutes every morning focused on your breathing. You can do it lying in bed or sitting comfortably. It’ll get easier to stay focused with practice. Meditation can ease stress and fight fatigue.
Your mind is bound to wander during the day. When it does, you can refocus on the present by paying attention to your breath for a bit, says Barb Schmidt, author of The Practice: Simple Tools for Managing Stress, Finding Inner Peace and Uncovering Happiness.
This kind of mindfulness can help you do better on the job and have less stress, she says.
Assess Your Stress
Everybody has some pressure in their lives, and the office can be a common source of tension. Too much stress can hurt your work. It can also cause anxiety, sleep loss, overeating, and exhaustion.
If your job is taking a toll, consider talking to your boss or someone in human resources about how you can change the situation for the better.
“I've had people make job changes because I opened up the conversation, so they could think what their solutions could be,” Filer says.