It feels like we spend more time at work than at home, doesn't it?  Yet, when we think of wellness, how many of us consider our work hours when setting goals?  Do you make your own meals on everyday other than the ones your friends at work want lunch out?  or on days there are meetings?  Do you think about stopping after work or before work to workout rather than during working hours?  I can't speak to how flexible your job is, but if possible, today I offer some tips to incorporating wellness into work.

  1. Don't go to work hungry.  We're much more likely to hit the vending machines if we're not eating a good breakfast or planning ahead on bringing breakfast with us.
  2. If you're eating out with friends, make healthy choices.
  3. Get up a few times everyday just to walk, or better yet, get your workout in during the day. 
  4. Drink water and when you're done, drink more water.
  5. Close your email for several hours everyday.  There are many studies on how hard it is to get any projects done with email open.  Those distractions add up to unnecessary stress.  It's unnecessary because we can avoid it.
  6. Try to stretch or do small movements at your desk.  Life your leg and rotate your foot 10 times one way and 10 times another.  Do the same with your next leg.  You'll quickly realize that these small items add up.
  7. Give yourself a break.  Work hours are difficult to stay totally motivated, so give yourself a break.  The more we stress and put pressure on ourselves, the less likely we are to stay motivated to complete our goals.

Wellness is not a diet, it's not a fad, it's as lifestyle choice.  Creating habits that put you on the path to whole body wellness will help you with energy, concentration and self-esteem to name a few items.  Start small and achieve big!

Karen Becker is an author, speaker and personal growth coach.  She has a Master's Degree in Counseling and applies these skills when coaching clients.  She has years of experience coaching clients in all areas of life: parenting, co-parenting after divorce and in personal growth/wellness.  She can be reached at

Kaern Becker, MA Life Coach