3 Ways to Create a Stress Free Work Space

There are 3 key components to creating a work environment that promotes healthy lifestyle. In my 4 years working an office job, i’ve ebbed and flowed in my success to create a healthy workplace by trying lots of different practices to keep my energy up without reaching for the bagels on bagel Wednesday, the endless coffee pot in the kitchen, or the candy in the jars in every corner of the office. These are all real examples, EVERDAY & I know you know what i’m talking about… if you’re interested in this, you may also be interested in the movement essentials I do to maximize my efficiency at work.

I’ve established a few anchors that I found give me the confidence to get through the day with natural energy & self control and it comes down to 3 key components:

1. Stock up on healthy energy sources & see them as only that… not a “fun” snack to engage with when you’re bored

Here’s what I keep in my office all the time:

Matcha (10 or 3’oclock tea time is my fave). Read more on my matcha fix here!
Nut Pods or small containers of homemade nut milk for my matcha
Healthy Snack Bars: Epic Bars are my #1 or mixed nuts. I also like Perfect Bars (if i’m really hungry), Primal Kitchen bars, or Bulletproof Collagen Protein Bars but I always try to opt into real food rather than bars if I can.
Hu Dark Chocolate if I’m feeling low blood sugar or just need a little fix and a smile 🙂
Whole Lemons to add to my water throughout the day – which I do at least 8 times or until the lemon is gone everyday
Pittsburgh Fresh – a week’s worth of meal prepped lunches
Vitamins – I keep an extra set of my daily vitamins here in case I forget to take them at home. I also keep B-12 in my desk if I need an energy boost
Essential Oils – I keep a “focus” essential oil in my desk as well (available on my products page). I rub it under my nose when I need a little kick in the booty
Blue Light Glasses – avoid eye strain and buy a $20 pair of blue light glasses from Amazon. I bought them with +1 magnifier even though I have 20/20 vision because when i’m staring at my computer that little zoom seems to help me stay engaged and keep a clear perspective.

2. Create a Desk Space you WANT to work at
- Keep a list of today’s tasks only out on the desk, including the top 5 most important things you want to get done that day.
  - If you keep your running to do list on the desk, it can seem a bit overwhelming and it’s hard to find a sense of accomplishment or even focus when you’re looking at a list of task’s you can’t possible tackle in a day. I prioritize my top 5 tasks every morning as soon as I sit down at my desk, it helps create focus for the day. Here’s my to-do list for you to download (I can’t live without it)!
- Do away with clutter! That to-do list and documents relevant to your meetings that day should be the only thing on your desk aside from a few other other items to help keep you focused and mentally sharp throughout the day. These include;
  - Candle or diffuser to promote concentration lean towards clean & crisp scents like sandlewood, lemon, pepperment, cyprus, rosemary, and lavender (2)
  - Office plant: research shows that having a plant on your desk (or in your home) actually boosts happiness and purifies the air, making your space visually, mentally, and physically more stimulating
  - Time batcher use this to remind you to get up every 60 minutes or to keep yourself accountable to an amount of time you spend on any one thing. I do this at lunch if i’m blogging, when i’m checking e-mails to make sure I don’t get lost down the rabbit hole during the time I have live resources around me, or for anything you want to hold yourself accountable for and create a sense of urgency or deadline.
  - Photo of family/friends or cute quote that just makes you happy and remind you why you work hard
  - Water bottle – mild dehydration causes headaches, fatigue, and difficulty in concentrating. Drink at least 8 glasses throughout the day
  - My rule of thumb: If you have something in your office or cube that you haven’t touched in a month — ditch it! If you don’t have the time to do this everyday, time block 30 minutes Friday afternoon for a “file it Friday” and make sure you’ve filed anything left of your desk and ditch any unused material.
- Invest in a good desk chair or ask your employer to spring for one. Your posture & the way your desk chair forms to your back have a huge impact on physical health, from glutes to abs, to back pain, etc.

3. Move Around & Try to Get Outside at Least One Time During the Day

Stretch at your desk if you can’t get up
- Do shoulder rolls back and forth every 20 minutes. We hold a lot of tension in our shoulders, so envision that stressful project you are working on just rolling off your back with each shoulder roll.
- Stretch your neck. Tilt your left ear to your left shoulder and hold for 10 seconds. Then do the right side by bringing your right ear close to your right shoulder and hold for 10 seconds. Do this every hour.
- Interlock your hands behind your back and straighten your arms. This will stretch your shoulders and arms.
- Release your lower back by doing a seated forward fold at your desk. Sit in your chair and just hang over your legs and let your arms dangle. You can also do this standing up.
- Your posture is important. Sit nice and tall with your feet on the ground. (1)
Walk around the office to keep filling that water glass up!
Take a walk outside! Eating lunch does not take an hour if you’re taking it at work. Eat your lunch for 20 minutes and then get outside and soak up some vitamin D with a rejuvinating walk. It doesn’t have to be long… Getting outside during the work day has been shown to reduce stress, especially if you live in an urban environment, and lead to higher-quality, more creative ideas, especially when paired with walking. Employees who engage with the outdoors also tend to find it easier to concentrate and therefore are more productive. And they may even be better team players, with one study finding that the more people are exposed to beautiful nature scenes, the more they act in a trustworthy, generous manner.
- I’m always tuning into my favorite podcasts during my walk. These include:
  - The Almost 30 Podcast
  - The Skinny Confidential His & Her Podcast
  - Rise Podcast with Rachel Hollis
  - Glow Up with Ester & Caroline (if you want a giggle!)
  - the MindbodyGreen Podcase
  - The School of Greatness by Lewis Howes
  - The Rich Roll Podcast
  - The Ultimate health Podcast
  - The Dr. Taz Show – Super Woman Wellness
- I could do a whole post on my favorite podcasts and episodes!