Healthy habits in the workplace aren’t built through one big change; they are formed through small actions repeated consistently over time. Whether you’re setting the tone for your organization, supporting employees through an HR role or simply trying to feel better yourself, the most effective improvements are the ones that fit naturally into your day.
The tips below focus on practical, sustainable habits that can support health, focus and resilience during even the busiest workdays.
1. Understand how habits actually work
Healthy work habits are not built on motivation alone. They are built on systems. James Clear, author of “Atomic Habits,” notes that improving by just 1% each day can lead to results that are nearly 37 times better over the course of a year. The takeaway? Small changes compound.
Instead of worrying about drastic change, focus on habits that are easy to repeat. Tie new behaviors to existing routines, remove friction wherever possible and prioritize consistency over intensity. Habits that fit naturally into the workday are far more likely to stick.
2. Keep smart snacks within reach
When meetings run long or deadlines stack up, convenience usually wins. Whether you’re providing snacks for employees or keeping a few reliable options on hand for yourself, having healthier choices available can help prevent energy crashes and sugar spikes. Options like nuts, dried fruit, protein bars or whole-grain crackers support steadier energy without relying on whatever happens to be available.
3. Make hydration automatic
Even mild dehydration can affect concentration and energy. Making hydration part of the routine, rather than an afterthought, can have a noticeable impact. While you’ve likely heard this workplace wellness tip, it’s worth repeating: Simple practices like keeping a reusable water bottle nearby or improving access to water throughout the workplace can support healthier habits during the day.
4. Be intentional with caffeine
Caffeine can support alertness, but too much can lead to dehydration, jitteriness and afternoon crashes. Moderation matters. Encouraging awareness around caffeine intake, such as alternating with water or cutting off caffeine earlier in the afternoon, can help you maintain more consistent energy levels throughout the day.
5. Build movement into the day
Movement supports more than physical health. Studies consistently show that brief periods of movement can improve focus, creativity and problem-solving. Even short walks or standing during meetings can help reset attention and reduce mental fatigue.
Incorporating movement does not require formal workouts. Normalizing short breaks, walking meetings or simple stretch time can make a meaningful difference in workplace wellness, without disrupting productivity.
6. Take real breaks
Working straight through the day often feels productive, but usually leads to diminishing returns. Short, intentional breaks give the brain time to recover, which supports better decision-making and sustained focus.
If you’re in a leadership role, healthy habits at work start with you. Remember that modeling healthy break habits helps reinforce that taking breaks is both acceptable and encouraged. Bottom line: Make it part of the culture.
7. Take advantage of available benefits
Many workplaces offer benefits designed to support employee wellbeing, whether physical, mental or financial. Yet, employees don’t always take advantage of them. Health plans, employee assistance programs, telehealth services and wellness incentives can all play a role in supporting healthier habits.
If you’re in HR, clear communication and regular reminders about the health benefits your organization offers can significantly increase awareness and participation. But regardless of whether you’re involved in determining company benefits or just a recipient of them, understanding what’s available and how it supports well-being is key.
8. Take time off and set realistic boundaries
Chronic stress is not only mentally exhausting, it’s physically unhealthy. Supporting time off and realistic boundaries helps reduce burnout and promotes long-term well-being across the organization. Planning time away in advance, communicating availability clearly and respecting defined work hours allow time off to serve its intended purpose of rest and recovery.
8. Healthy habits in the workplace start with the right systems
Healthier workdays are built through small, consistent habits supported by clear expectations and the right tools. When your organization reinforces healthy behaviors through policy, communication and technology, those habits become easier to sustain over time.
Supporting employees also means simplifying how they interact with work processes and practices, from accessing benefits to requesting time off and managing schedules. A modern human capital management (HCM), like UKG Ready, can facilitate stronger communication, streamline benefits management and reduce daily friction for both employers and employees alike.
To learn how the right HR and payroll technology can support healthy habits at work and create a stronger workplace, contact us today.
Editor’s Note: This blog was originally posted on Jan. 6, 2020, and is regularly updated to reflect the most recent information and tips.
