Breath, Self-care, Repeat | The well-being checklist


Jumped right into the post-summer hustle? We all know that we need to take care of our well-being, yet this busy day-to-day tends to overtake our good intentions. In our ever-changing digital world in which it is difficult to set clear boundaries, self-care is becoming increasingly important every day.

Our engagement and well-being team has therefore compiled a few tips to make you aware of (new?) everyday habits. These may seem obvious, but how many of them are you actually practicing? Have you checked all the boxes? No? Well, time to challenge yourself! Maybe with the help of your colleague?

  • Shoulders? Check.

Try to check your shoulders from time to time. Are they relaxed? When people are stressed or even just really concentrated, they tend to raise them. Therefore, make circular movements with your shoulders, bring them down and relax them as well.

  • Your holy agenda

Plan breaks into your work agenda and treat them as an important meeting. For example, you could schedule an occasional walk during your lunch break. A lunch webinar or meeting you don’t need to actively attend? Just go outside!

  • One thing at a time

Stop multitasking. You can be more productive at work if you complete a single task at a time and limit the time you spend trying to complete multiple things at once. Keeping to-do lists ticked off until they are complete can help you focus on one task at a time.

  • Small steps for you, a big step for your health

If your workplace/home has several floors, take the stairs instead of the elevator if you can.


  • Computer says no

Take a break from the computer. At least 15-20 minutes to be precise. This way you can enjoy your lunch, taking a short cut away from any device. A cognitive time-out will improve your work and concentration, and help you feel better.

  • Get up, get out

Find opportunities to get up. For example, stand up every time you take a phone call, and then walk up and down. If you need to catch up with a colleague in the same office, walk to their desk instead of sending an email or making a phone call. Trying to guzzle your daily one-litre water bottle? Put the bottle in the kitchen, instead of near you. A short walk to refill your glass will allow your body to do some stretching.

  • Mental breaks for the win

We simply aren’t machines built to work all the time. That might mean that you simply sit still and take a few conscious deep breaths, or that you have a friendly chat with a colleague.

  • My eyes, oh my eyes!

Exercising or stretching your eyes is equally important. This applies especially to those who spend most of the day staring at a computer, tablet or phone screen. So, try practising the 20/20/20 rule: for every 20 minutes you spend staring at your screen, try looking at something 20 metres away for 20 seconds.

  • Connect as a team

Remember that well-being at work is about more than your physical health. By adding changes to your daily work routine, you will improve your mental health. A good way to do this is to make a joint effort to stay in touch with your colleagues. Even if you work at home, you might want to take the time to give a colleague a call or ask through Teams how their day is going.

  • My home is where my desk is

One of the best stress-busting hacks which also happens to be very productive? Organising your workspace! If you’re stuck in a stressful work cycle, cleaning your workspace can give you a tremendous energy boost. Tidying up clutter has been shown to reduce stress and even increase productivity. So, put some plants on your desk, organise those files, and do a little tidying and cleaning.

  • Your never-ending journey

Maybe you like walking in the summer, but you prefer reading books in the winter. It is important that you are open to trying new things in order to relax, listen to your body and keep an open mind.

Are you ticking the boxes yet? We hope so. Enjoy!