Tips For Healthy Habits At Work
- joelbrownwellness
- 1 day ago
- 3 min read
Updated: 7 hours ago
Ditch the donuts, take a walk.
One of the most frequent gripes I hear from clients is how to keep up healthy eating and fitness habits when they’re stuck at work.
“I do great when I’m at home, but I sit all day at my desk and I can’t resist those donuts!”
Sound familiar?
Just like anything else, creating healthy habits for situations like a workplace or travel take patience and time.
The good news is that just like any good habit, anyone can make them. (Yes, even you.)
I get that there are a dozen pitfalls at work - things that fight against your willpower in ways they don’t when you’re at home.
At home, you’re in control, it’s home field advantage. You have your favorite foods, your gym is close (maybe in your garage), you can take walks around your neighborhood and sweet temptations are few and far between.
At home, it’s easier to stick to your routines.
At work, where you may spend 8 or more hours of your day (including commute) it’s not as easy to stay consistent.
Maybe you sit at a desk all day.
Maybe there aren’t many healthy food options around you.
Maybe there is nowhere to take a walk.
Maybe your office always has sweets and pastries around.
Maybe your coworkers aren’t as committed to healthy habits as you are.
Maybe everyone takes a “coffee break” at 2pm and gets sugary drinks and snacks.
It’s tough to be in that environment and feel like you’re making progress.
It’s easy to think you need an ironclad, superhuman willpower to avoid all these traps.
(Trust me, I know.)
But you don’t. You just need to create healthy habits at work.
Like any habit, these take time and patience and persistence. You WILL slip, and that’s ok. Just keep going.
Choose a few of these to start next week:
🧠 Healthy habits while you are at work
Fuel your body right:
🥗 Bring a meal-prepped lunch – Avoid the vending machine roulette.
🍳 Pack a high-protein snack – Think boiled eggs, Greek yogurt, jerky, or trail mix with no added sugar.
🍎 Ask for whole fruit or veggies as office snacks – If there’s an ordering system, make requests!
💧 Skip the soda – Opt for carbonated water, spa water with citrus or mint, or plain ol’ H₂O.
Move more, sit less:
🚶♂️ Set a 60-minute movement reminder – Stretch, walk to the bathroom, or do 10 air squats.
🧍♀️ Try a standing desk or treadmill desk – Even just part of the day makes a difference. See how many steps you can get!
📞 Take a walking meeting – Catch up with your team or brainstorm while on a walk.
🪑 Upgrade your chair or posture – Add a lumbar support cushion or use a stability ball for 30 min/day.
Create a healthier routine:
⏰ Time-block your lunch break – Don’t eat at your desk. Give your brain (and eyes) a rest.
🌞 Get outside mid-day – Even 5–10 minutes of sunlight helps reset your circadian rhythm and boosts mood.
🧘 Practice 2-minute breathing breaks – Use a timer or an app. It helps with stress, focus, and digestion.
📵 Limit doom scrolling – Replace mindless phone time with a walk, chat with a coworker, or a quick stretch.
Environment matters:
🌿 Add a desk plant – It improves air quality and mental clarity.
🖼️ Keep something meaningful in view – A family photo, quote, or goal reminder to stay grounded.
🎧 Use focus playlists or brown noise – Drown out distractions and stay in flow longer.
And remember - we’re aiming for progress, not perfection. Just staying consistent and building these new muscles is a win.
Y’all, this is exactly the kind of thing I help clients with in my 1-on-1 coaching program.
If you struggle to build and maintain healthy habits in all aspects of your life (like work), we should talk.
Yes, I’m a nutrition coach. Yes, I’m a fitness coach.
But really? I’m a habit coach.
I’ve got openings this week and next for free info calls so we can talk about the 3-4 habits crushing your health and how I can help.
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