The Handbook of Workplace Wellbeing

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Did you know the average individual spends around 90,000 hours at work over their career? That’s a significant chunk of life, maybe about a third of our waking hours.

To bring your best self to those hours, it’s essential to invest consistently and sincerely in your mood, health, self-care, and overall well-being.

The Handbook of Workplace Wellbeing is your comprehensive handbook—a curated guide filled with wellness practices and practical tools designed to seamlessly fit into your workday, and arm you against the burnout you feel rising in your gut, the line manager who is nothing but detrimental to your purpose and the lack of motivation that makes you ignore your health tracker gentle tapping you to wake up each morning.

The Handbook of Workplace Wellbeing is divided into 4 chapters, with practices grouped according to theme.

Everyday Wellbeing (about surviving the mundane)

The realization that most of our time and life is consumed by work can feel overwhelming, even nightmarish to some. If you’re in the thick of it—juggling long hours and a packed schedule—you might feel like there’s not much else to life. I’ve been there too, and from experience and observation, I know this: when work starts consuming you, it’s a good idea to begin treating yourself better before burnout or resentment creeps in.

Not everyone has the luxury of sabbaticals or the ability to work remotely, but simple, mindful practices can help you bring balance and joy to your workday, no matter where you are in your career.

These are tools you can integrate seamlessly into your 9-to-5 (or 6 or 9) routine—whether you’re working in a swanky Singapore office or a small-town bank in India. Here are four practical, actionable ways to nurture everyday wellbeing at work.

Intentional Human Connection 1.3

This might seem fundamental and obvious, but building human connections at work can do wonders for your mood and productivity. It’s not about forming lifelong friendships—it’s about small, meaningful interactions. If you feel isolated or don’t have a friend at work, here’s how to make an effort to connect:

Smile at the people you cross paths with every day—whether it’s the receptionist, security staff, or the colleague in the next cubicle.
Strike up a conversation with someone sitting next to you, even if it’s just about the weather or a new show you watched.
Engage with your team, whether they’re juniors or seniors. Take a moment to chat about something unrelated to work, and if you feel hesitant, use an aid—offer a pen, ask for advice, or share a snack.
Avoid pushing interactions with people who seem closed off—it’s not about forcing friendships but finding genuine connections.
Be approachable and offer help when you can.
Practice patience with those who don’t meet your expectations. Bringing empathy, forgiveness, and compassion into your workplace not only helps others but also enriches your own sense of wellbeing.

Even brief interactions—an exchange of smiles or a quick hello—can transform the energy of your workday and give you a sense of community.

2. Designated “Me Time” 1.4

Work can often feel relentless, but taking moments just for yourself can bring a sense of balance. Identify one thing you truly enjoy and make it a daily ritual. Here are some ideas:

Step outside for a short walk in the sunshine.
Savor your coffee or tea in a quiet corner.
Read a few pages of a book or watch something uplifting during your break.
Use a small portion of your day to learn something new, like an online course or a skill—it could even make you better at your job!

I once had a boss—a notorious workaholic—who blocked 20 minutes on her calendar twice a week to do her own calming activities. It wasn’t extravagant, but it helped her reset and stay positive. Finding a small ritual and allowing yourself this indulgence can create a sense of joy that lingers through the rest of the day.

3. Breath Breaks 1.5

When the afternoon slump hits, don’t just push through. Instead, take a few minutes to breathe. This practice is like a distilled version of meditation—it’s simple, effective, and doesn’t require much time.

Try taking 10 deep, conscious breaths, focusing on your inhale and exhale.
Explore beginner-friendly resources like YouTube videos or apps like Calm if you need guidance.

You don’t have to dive into full meditation sessions right away—start small. Even a quick breathing break can calm your mind, improve focus, and help you tackle the rest of the day with clarity.

4. Workday Gratitude 1.6

End your day on a positive note by reflecting on the good. Gratitude can be as simple as jotting down a few things you’re thankful for at the bottom of your to-do list or keeping a small gratitude journal.

Recognize small wins: a productive meeting, a helpful coworker, or even the comfort of a good lunch. Workday gratitude helps you appreciate what you have, brings patience for what isn’t working, and reminds you why you do what you do.

These four practices—building human connections, carving out personal time, taking breathing breaks, and practicing gratitude—are easy to incorporate into any workday. Remember, wellbeing is a deeply personal journey. It’s not a competition, and there’s no perfect formula. Start small, stay consistent, and take pride in every step you take toward a happier, healthier workplace experience.

Wellness and the Workstation (about deskbound goodness)2.1

Work is most enjoyable when it keeps you on your toes—whether it’s hopping between meetings or engaging with dynamic teams. But not all days are action-packed. For many of us, long hours are spent tethered to a desk, especially with the shift toward remote work. While after-hours exercise is valuable, it often doesn’t fully offset the lethargy of sitting all day. Instead of relying on endless caffeine refills, why not turn your workstation into a mini wellness station? Here are five actionable practices to enhance your wellbeing at work.

1. Cut the Clutter

Organizing your space can create a sense of calm and control, boosting both your mood and productivity. Start your day with a simple declutter ritual:

Toss out unnecessary items like ATM stubs, takeaway receipts, or outdated documents.
Align your laptop or workspace neatly to create a clean and lighter environment.
If there’s no physical clutter left to manage, straighten your to-do list to mentally declutter your day.

A tidy workstation can create clarity and reduce stress, leaving you ready to tackle the day.

2. Stand Up for What’s Right (Literally) 2.2

Long hours of sitting can harm your posture and overall health. Incorporate standing into your workday for proven benefits like improved focus and calorie control.

If a standing desk isn’t available, improvise with a stack of books.
Use calls or meetings as opportunities to stand for short intervals.
Normalize standing breaks—even in traditional office settings, like a nationalized bank, it can become part of your routine.

Standing boosts both energy levels and long-term health, making it a simple yet impactful habit.

3. Take a Breathing Break

Deep breathing is a powerful way to refresh your mind and body during long work hours. It requires no equipment and only a few minutes of your time.

Try this simple technique: inhale for a count of 4, hold for 6, and exhale for 8.
Spend 5–15 minutes each day breathing consciously to increase focus and achieve a calming “zen” moment.
Incorporate guided breathing techniques if needed—apps like Calm or YouTube can help you get started.

These mindful moments can significantly reduce stress and break the fatigue of deskbound routines.

4. Snack Your Way to Success 2.3

Healthy snacking can fuel your brain and keep energy levels steady. Stock your workstation with these easy-to-store, nutrient-rich options:

Blueberries (fresh or dried) to support brain health and reduce aging.
Turmeric tea for its anti-inflammatory properties and improved brain oxygenation.
Walnuts for mood enhancement with high levels of zinc and magnesium.
Dark chocolate to stimulate focus and endorphins while satisfying your sweet tooth.

And don’t forget the most crucial ingredient: hydrate, hydrate, hydrate!

5. Deskbound Yoga

Combat posture problems like the dreaded “iHunch” with simple office yoga. These stretches can take less time than a coffee break but have lasting benefits for your physical and mental wellbeing:

Perform neck, shoulder, and back stretches to release tension.
Rotate and stretch your wrists—one of the most used (and strained) joints at work.
Incorporate lower-body stretches to improve circulation and flexibility.

There are plenty of short tutorials available online to guide your routine. Adding these stretches to your day can alleviate aches, boost confidence, and counteract the effects of screen time.

These five practices—decluttering, standing breaks, conscious breathing, mindful snacking, and desk yoga—are easy to incorporate into any work routine. Remember, small shifts like these can lead to significant improvements in your overall wellbeing. Start where you can and stay consistent—your workstation can truly be a wellness station.

Minefield of Moodtraps (of feelings and reactions to navigate with care)

3.1

Sometimes, improving your wellbeing at work isn’t about adding more to your plate—it’s about subtracting. In fact, there are several things you may be doing at work that are hurting your emotional health more than helping. It’s time to navigate the minefield of moodtraps, avoiding some common pitfalls that can drain your energy and impact your job satisfaction.

Let’s dive into these traps—and more importantly, how you can avoid them.

1. The Comparison Game: A Dead End for Happiness

One of the most insidious habits we can fall into at work is constant comparison. A study by economists Solnick and Hemenway revealed just how deeply comparison impacts our happiness. They asked Ivy League students to choose between two job offers: one where they earned $50,000 but were paid more than their peers, or another where they earned $100,000 but made less than others. The majority chose the first option, opting for the satisfaction of earning more than others rather than just making a good salary.

This behavior is all too common in the workplace. We constantly compare our salaries, benefits, promotions, and job titles with colleagues, which often leaves us feeling dissatisfied or insecure. The issue with comparison is that it steals your joy. If you focus on how much others are making, you’ll miss out on appreciating your own unique achievements and growth.

Actionable Tip: Instead of comparing yourself to your colleagues, focus on your own progress. Reflect on where you were a year ago and how far you’ve come. Set personal goals based on your own career path, not someone else’s.

3.2

2. Excessive Complaining: The Quick Fix That Backfires

Complaining can feel cathartic. It’s natural to vent about frustrations, especially when we feel unheard or misunderstood at work. Talking to colleagues who share your experiences can be comforting. But excessive complaining can quickly become a toxic cycle that only reinforces negativity. The more you complain, the more you start to notice the flaws and irritations in your work environment—and the less you can appreciate the good parts of your job.

Actionable Tip: Limit your venting sessions. Instead of focusing solely on what’s wrong, balance your complaints with constructive suggestions for improvement. If you need to vent, keep it brief, and always end with a thought on how things could improve.

3. Assuming Negative Intent: A Recipe for Distrust

In any workplace, misunderstandings are bound to happen. However, when we start assuming that negative intent is behind every action, we set ourselves up for unnecessary stress and frustration. When we view feedback, decisions, or interactions with suspicion, it distorts our perception and prevents us from addressing issues objectively.

If you assume the worst, you’ll find it. And once you’ve made that assumption, it’s hard to recalibrate and approach the situation with a clear, level-headed mindset.

Actionable Tip: Approach interactions with an open mind. Before jumping to conclusions, ask clarifying questions and give others the benefit of the doubt. Instead of assuming negative intent, assume the best and give people the space to explain their actions.

3.3

4. The “I Should Be Doing Better” Trap

We all have those days when we feel like we’re falling behind or not living up to our potential. This feeling can often stem from comparing ourselves to others—whether it’s seeing a colleague receive praise or realizing someone else has achieved more. The “I should be doing better” thought is a quick way to drain your motivation and self-esteem.

Instead of thinking about what you should have done or could be doing better, remember to measure your success against your own progress. Reflect on what you’ve achieved and how much you’ve grown, not in comparison to others, but in relation to your own goals.

Actionable Tip: Focus on your personal journey. Keep track of small wins and growth milestones, and remind yourself that your reference point for success is where you were, not where someone else is.

5. Overloading on Self-Care Without Changing Habits

Many of us turn to external sources of self-care—like sound baths, meditation, or lengthy weekend routines—in an attempt to offset the stress and negativity that we encounter during the workweek. While these practices are certainly helpful, they don’t replace the need for a positive and mindful approach during your actual workday.

True wellbeing at work comes from creating an environment where you don’t just manage stress, but actively avoid stress-inducing behaviors in the first place. This includes practicing emotional hygiene and eliminating the moodtraps we’ve discussed.

Actionable Tip: Implement small habits during your workday that support your wellbeing, like taking mindful breaks, setting boundaries, and fostering positive interactions with colleagues. Prioritize emotional hygiene—don’t just rely on weekend recovery.

Your wellbeing is a journey—one that requires intentional choices and conscious effort to create a healthy, balanced work life. By avoiding the emotional landmines and taking proactive steps, you can navigate your workday with more ease and clarity.

Stories from Around the World

In the quest to cultivate a happy and healthy work environment, here’s a look at small, simple practices from different cultures that can make an impact. Sometimes, creating moments of delight within a busy workweek requires nothing more than a bit of intention and thoughtful planning.

To borrow a version of these practices do not require a huge budget or a sprawling office space or even the support of entire organization – in fact they are adaptable to a team of as little as two, or an intentional one! These practices not only promote a sense of well-being but also create moments of connection, joy, and creativity.

Morning Cho-Rei: A Japanese Ritual for Unity and Motivation

4.1

In Japan, many businesses start the day with a practice called Cho-Rei (also known as Chorei), which is a short, structured meeting where everyone comes together to set intentions for the day and the week.

Implement a weekly Cho-Rei session in your workplace. Keep it brief but impactful, and encourage participation from all team members to foster inclusivity and shared purpose if you can.

But the intention here is not about the tasks tobe done, the intention is to ensure we are taking care of our selves as we tackle the jobs at hand.

2. Fika: The Swedish Coffee Break with a Twist 4.2

In Sweden, there’s a cherished tradition known as Fika, which translates to a coffee break—though it’s so much more than just sipping coffee. Fika is a social and mindful pause from work where employees gather to eat, drink, and chat with colleagues. It’s a break to step away from the desk, reset, and enjoy each other’s company.

The key benefit of Fika is that it brings people together in a relaxed setting, strengthening relationships and boosting morale. Companies like Volvo have made Fika a regular practice, and HR experts have observed that teams become more productive and collaborative after incorporating regular breaks into the workday.

The beauty of Fika is its simplicity—no need for elaborate setups. All you need is a small space and some snacks (though cake is a common offering!). It’s a practice that can be easily adapted to any environment, whether you’re in an office, at a co-working space, or even a factory floor.

Set up a Fika tradition at your workplace. Once a day or week, create a designated time for yourself and others to step away from their desks and enjoy a snack and conversation together.

3. Shared Calm or Movement: Quiet Time or Dance Breaks

4.3

Another practice borrowed from retail giants is the idea of Shared Calm or Shared Movement. This practice encourages employees to take a collective pause, either through quiet, reflective time or by engaging in light physical activity, such as dancing or stretching.

In one example, a Paris-based company implements a “shared calm” initiative by scheduling 15 minutes of deep breathing across the office. During this time, calming music plays throughout the space, and everyone is encouraged to stop what they’re doing and participate in mindful breathing.

This ritual helps reduce stress and clears the mind, making employees feel more focused and present.

On the flip side, some workplaces encourage “shared movement” in the form of spontaneous dance breaks. Whether it’s music playing in the background during downtime or a scheduled break for light stretching, these moments help boost energy and morale in a fun, simple way.

Experiment with either shared calm (mindful breathing or meditation) or shared movement (a quick dance or stretch session) to help employees recharge during the day – it could mean as little as plugging in your earphones. It’s a great way to relieve stress and reset mental energy.

5. Inemuri: Japanese tradition normalizing the power nap

Finally, one practice that’s gaining traction worldwide is the power nap. In the past, taking a nap at work was often seen as a sign of laziness, but recent studies have shown that short naps can actually improve focus, mood, and productivity.

A 20-minute power nap is enough to refresh the brain without causing grogginess. It can boost reaction time, enhance logical reasoning, and improve your overall mood. This practice is especially helpful in high-stress environments or for employees working long hours.

In Japan, there’s even a term for this kind of productive napping: Inemuri. It refers to the practice of napping while still being present and engaged in the workplace. Naps are often encouraged in the office as a way to rejuvenate employees, making them more productive in the long run.

Create a designated space or time for short naps (around 20 minutes) during the workday. Encourage employees to take brief breaks to recharge—whether it’s through napping, stretching, or quiet relaxation.

The next time you’re looking to boost morale or infuse some joy into your work routine, look to see if any of these practices can be of use.

As we wrap up this comprehensive guide to wellness at the workplace, remember that our commitment is to our most vibrant, energized selves. Achieving this balance requires mindfulness and intentionality, especially when it comes to how we allow work to shape our days and our well-being.

There is no one-size-fits-all solution when it comes to workplace wellness. Each of us has unique needs, rhythms, and preferences. So, as you explore the practices shared in this guide, take the time to choose the ones that resonate with you. Build your own personalized wellness toolkit—one that helps you show up as the happiest, most productive version of yourself at work, and carries over into your life outside the office as well.

Remember, small adjustments can lead to big changes. Prioritize your well-being, both for your career success and your personal happiness. Here’s to a healthier, happier work life for all of us!