It’s mid-afternoon (or depending on the day, maybe just a few minutes into your task list). The pressure’s high, and you’re feeling tempted to close your computer and open Instagram. No need to panic! We’ve compiled a list of 15 quick, effective reset hacks to help you slow down, regain perspective, and reconnect with yourself—and your workflow.
01
Write down 5 things you’re grateful for
Grab a journal or open your Notes app—it’s time to look on the bright side. A staple of the positive psychology movement, gratitude is thought to have a long-lasting effect on happiness. Plus, practicing intentional gratitude has been shown to have a positive influence on relationships, meaning you might find it easier to tolerate your coworker’s noisy keyboard.
02
Stand up and stretch
Feeling stiff? Incorporating a stand-and-stretch routine just might be the ticket to a pain-free workday. Studies have found that regular stretching not only prevents back and neck pain, but also improves posture, circulation, mental clarity, and productivity levels.
03
Get in your steps
They say a little goes a long way, and studies are showing that this mantra applies to walking! A quick walk around the block has always been a good excuse to get some fresh air or blow off some steam, but now there’s another big reason to love a brief stroll: one study found that just a 10-minute walk improved mood and reduced fatigue.
04
Do 10 squats
As it turns out, 10 is the magic number when it comes to squats. A new study found that when 10 squats were performed every 45 minutes over an 8.5-hour sitting period, blood sugar regulation was more impressive than after a 30-minute walk. Now drop and give us 10!
05
Dance like no one’s watching
This tip is music to our ears! Put on your headphones and crank up your favorite tunes for a mid-workday dance party. In addition to being a good form of cardiovascular exercise, dance has been shown to boost confidence, help forge connections with others, and combat depression.
06
Make a matcha latte
Treat yourself to a matcha latte for the caffeine perks as well as the myriad health benefits. Full of antioxidants, regularly drinking matcha has been shown to reduce the risk of cardiovascular illness, promote brain function, as well as potentially lower the risk of certain liver diseases.
07
Perform small rituals
Take time for a quick “me” moment. Whether your preferred ritual is meditation, drinking a cup of herbal tea, or lighting a candle, integrating ritual into daily life has been shown to provide meaning, improve self-regulation, and help with goal setting.
08
Head outdoors
Make nature your new favorite coworker. However, there is no need to run 5 miles on your lunch break to get outside: a mere 10 to 20 minutes in nature is said to have a positive impact on the physical and mental health of those experiencing high levels of stress.
09
Enjoy a cup of coffee
Getting in a daily cup of coffee offers more than just an energy pick-me-up. As an antioxidant-rich beverage, coffee also helps improve physical performance while potentially boosting low moods. Sip, sip, hooray!
10
Build new healthy habits
Think of habit building as a workout for your brain. From learning a new language to flossing your teeth, the practice of building new healthy habits keeps you motivated. It also boosts happiness levels and is great for supporting brain health and building neuroplasticity (meaning fewer forgotten work tasks!).
11
Offer a helping hand
The workday reset that keeps on giving! According to recent studies, generosity and helpful behavior is linked to happiness and an increase in generous behaviors by others, as well as improved mood, self-esteem, and immune response.
12
Breathe deeply
Deep breathing is a quick reset that you can do anywhere. Its tangible benefits, including strengthening the diaphragm, slowing your breath rate, and decreasing your body’s energy demands, can help you finish your workday on a more relaxed note. Refreshed mode: activated!
Box breathing
Give box breathing a try: inhale for 4 seconds, hold for 4, exhale for 4, and repeat.
13
Do a quick yoga flow
Lean into your inner peace! A midday yoga break helps relieve back pain, improve balance, and ease pain associated with arthritis. Plus, practicing yoga has been shown to increase relaxation and positive energy. No space for a yoga mat? Try a quick YouTube flow designed specifically for the limitations of an office.
14
Eat satiating foods
Desk jobs are practically a gateway to mindless snacking. Instead, give yourself the gift of nutrient-rich, filling foods while you’re at work. Food that is satiating will include a source of protein, healthy fats, and dietary fiber. We love these perfectly portable and reheatable recipes for Curried Beans and Potato with Chickpeas or Fried Quinoa.
15
Brush your teeth
Good oral hygiene is not only beneficial for your teeth, but also helps prevent gum disease, inflammation, and even eventual cardiovascular risks due to plaque build-up. Bonus points: it also happens to be a great excuse for stretching your legs during your workday.
