Good habits are one of the most important factors for our efficiency, mental and physical health and overall wellbeing at work. Developing the right routine helps to improve productivity, better manage tasks and ensure long-term development in line with a healthier lifestyle.
In this article you will find 15 specific, effective and healthy habits to implement to improve your professional and personal functioning.
Table of contents:
Main conclusions
- Good working habits directly affect productivity, mental and physical health and overall quality of working life.
- Even small changesSuch as drinking water, taking short breaks or tidying up your desk can bring about real effects in everyday life.
- Planning, prioritisation and time blocking are key techniques for improving work organisation and concentration.
- Physical and mental health, including sleep, movement and breathing techniques, should be part of the daily work routine.
- Implement habits gradually, e.g. one new habit a week, increases the chance of lasting change and real benefits - both personal and professional.
Good and healthy habits at work - why are they so important?
Good and healthy work habits not only affect professional performance, but also mood and resistance to stress. By making small changes to your daily rhythm, you can significantly improve your concentration, energy and quality of work life.
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1. Planning the day in advance
Start your day with a clear plan. Take 10 minutes each morning (or the evening of the previous day) to write out your priorities for the coming hours. A well-planned day is a higher productivity and less risk of distraction. Use tools like Google Calendar or a traditional planner.
2. prioritisation
Not all tasks are equally important. Learn to apply the Eisenhower matrix or the 80/20 rule to focus on the things that really matter. This allows you to manage your time and stress better.
3. drinking enough water
Drink regularly is one of the simplest, yet most often ignored habits. Dehydration negatively affects concentration, mood and cognitive performance. Put a glass of water next to your computer or use an app to remind you to drink.
4. short breaks every 90 minutes
According to chronobiology research, the brain works in ultradian cycles (about 90 minutes of work, then a 15-minute break is needed). Implement the habit of taking breaks - get away from your desk, stretch, mute mind.
5. meditation or breathing exercises
Meditation for 5 minutes a day has a positive effect on concentration and lowers cortisol levels. Even one deep breathing exercise before an important meeting can improve your focus and mood.
6 Implementing the One Touch Rule
Rule of thumb: if you open an email, reply to it straight away or archive it. Reduce jumping between tasks is a way of eliminating chaos. It's habitwhich instantly improves the organisation of work.
7. Daily review of targets
Before you start your day - remind yourself why you do what you do. A quick look at long-term goal motivates and sets the right perspective.
8. working in time blocks
The 'time blocking' technique allows you to manage your energy, not just your time. Schedule tasks in 2-hour blocks and don't answer the phone or email then. This is a healthy routine that supports concentration.
9. eating away from the desk
Eating in a place other than your workstation allows you to mute, gives relief to the eyes and improves digestion. A lunch break is not a luxury, but part of a healthy routines.
10. tidiness at the workplace
Clutter on your desk = clutter in your head. It takes 3 minutes to clean your desk every day, and it affects wellbeing and motivation. Organised space increases clarity of thought.
11. exercises for the spine
Sedentary work leads to tension and circulation problems. Do simple exercises every hour - trunk twists, arm circles, getting up from a chair. Your body will thank you.
12. restricting phone use at work
The phone is the biggest złodziej of time. Product habit putting it out of sight during deep work blocks.
13. taking care of sleep and recovery
Without enough sleep, cognitive function and resistance to stress decline. Go to bed and get up at the same times, even at weekends. This is the habit with the greatest ROI for health.
14. listening carefully to colleagues
Focusing on what others are saying - without interrupting, without thinking about your own response - is rare. And this is one of the foundations of good communication and healthier working environments.
15. looking for opportunities to automate tasks
Find 1 activity per week that you can automate (e.g. a report, a recurring email, data entry). You'll free up time and focus on what's really important.
15 good work habits
| No. | Habit | Benefit | Implementation time |
| 1 | Planning the day | Increased productivity | 10 min per day |
| 2 | Prioritisation | Better time management | straight |
| 3 | Drinking water | Improved well-being | on a regular basis |
| 4 | Breaks | Protection of concentrations | every 90 minutes |
| 5 | Meditation | Stress reduction | 5 minutes a day |
| 6 | One Touch Rule | Greater order | immediately |
| 7 | Overview of objectives | Greater motivation | 3 min per day |
| 8 | Time blocks | Deeper work | weekly plan |
| 9 | Eating away from the desk | Improved digestion, mental reset | daily |
| 10 | Keeping your desk in order | More mental space | 3 min per day |
| 11 | Spinal exercises | Pain reduction | 5 min every hour |
| 12 | Telephone restriction | Greater focus | as of now |
| 13 | Sleep hygiene | Regeneration, immunity | on a permanent basis |
| 14 | Attentive listening | Improved communication | all the time |
| 15 | Automation | More time | 1x a week |
Group expert advice Meeting
"Implementing healthy habits at work starts with. small steps. 'In our personal development programmes, we encourage employees and leaders to work on one new habit a week - a realistic and effective approach that increases the chance of lasting change,' says Joanna Kaminska, mental coach at Group Meeting.
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Summary
Developing good habits is an investment in yourself, your wellbeing and professional development. Through systematic action, thoughtful routine and a little discipline, you can not only work better, but also live healthier and calmer. Take care of your everyday life - baby steps make a big difference.
FAQ - Frequently asked questions
1. Why introduce healthy habits into your working life?
Implementing healthy habits translates into better wellbeing, concentration and efficiency at work. This has a huge impact on your quality of life and your relationships with those around you.
2. how do eating habits affect our productivity?
Healthy eating habits support brain function, regulate metabolism and provide energy for the day. High sugar intake, on the other hand, increases the risk of illness and energy dips at work.
3. Where should you start to change your habits?
It is worth starting with simple actions, such as eating regularly, limiting snacks and planning daily. Small steps are the key to success and lasting lifestyle change.
4. Can practising gratitude improve the quality of working life?
Yes - practice gratitude to build good relationships and positive attitudes within the team. Sharing your emotions and appreciating others translates into good emotions and a healthy working atmosphere.
5. does physical activity really affect the quality of work?
Definitely yes - daily physical activity oxygenates the body, improves mood and helps to better manage stress. It's an investment in the body and mind, with tangible results at your desk.
6. why limit sugar intake?
Consumption of sugar in excess increases the risk of disease, negatively affects concentration and sleep quality. Less sugar consumption means more energy, a better sense of wellbeing and a healthier lifestyle.
7. What habits are worth introducing to plan the working day better?
Set long-term goals and set daily priorities to keep tasks clear and under control. Regularity and planning are the cornerstones of effective action.
8. How to improve hydration during the working day?
Make sure you drink water regularly - hydrating your body is the easiest way to improve concentration and reduce fatigue. Looking after yourself also means looking after your wellbeing at work.
