How to Build a Better Workday

It shouldn’t be so hard to pursue your health and professional goals at the same time. Here are my tips for incorporating self-care into your workday.

Let’s be honest: Sitting in front of a computer for 8 hours a day isn’t the best way to support your health, especially if you live with a chronic condition. But that’s how many of us spend our workweek.

The good news is you don’t have to quit your job to build a healthier routine. When it comes to new habits, it’s the little things that add up to create big changes. For example, changing how you spend your first 30 minutes in the morning and creating a more comfortable work setup can make a huge difference in your day.

Most of these tips apply if you work at home or in an office. But no matter where you work, it’s within your rights to request accommodations. These requests can include making your work area more accessible, offering modified schedules, or providing specialized equipment.

Here are my tips for building a healthier workday routine.

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5 tips to practice self-care while working

1. Set up an ergonomic workspace

When you live with a chronic condition, symptoms like pain and fatigue can make working uncomfortable. If a device is “ergonomic,” it means it doesn’t put unnecessary strain on your body when you use it.

Rearranging your workspace and investing in ergonomic devices may help. Here are some popular tools:

• Lap desk: A lap desk allows you to work from a couch or bed, reducing strain on your back and neck. Be sure to choose one that’s adjustable so you can find the most comfortable setting for you.
• Ergonomic mouse and keyboard: Invest in an ergonomic mouse and keyboard to minimize strain on your hands and wrists. Many of my friends with multiple sclerosis (MS) and arthritis swear by this tip (though I haven’t found a mouse or keyboard that’s any better or worse for me).
• Standing desk: A standing desk can help reduce back pain and improve circulation. Some models are adjustable, allowing you to switch between sitting and standing. My standing desk is honestly one of the best things I’ve invested in. Without it, I’d sit all day long, staring at a screen.
• Footrest: A footrest can improve circulation and reduce leg fatigue when you sit for long periods. I feel boujee for having one!
• Anti-fatigue mat: If you work in a job that requires long periods of standing, an ergonomic anti-fatigue mat may help. They have cushioning for comfort while standing.
• Chair: No matter what setting you work in, having a chair available for breaks can give your body the rest it needs. And if you work in an office, investing in a comfortable chair can make a world of difference.

2. Automate your health tracking

Thinking about your health 24/7 is basically impossible, and you certainly don’t have time for it during a busy workday. My favorite tools keep track of my healthy habits for me.

• Wearable devices: I use a wearable device like a Fitbit or an Apple Watch to monitor my activity levels, sleep patterns, and heart rate. These insights can help you understand your body’s needs and adjust your routine accordingly. I hate it when I look at my Fitbit and it says I’ve hardly moved over the past hour, but it motivates me to move, and that’s a good thing.
• Health apps: You don’t have to start an intense new diet or exercise regimen to manage your health. Apps like MyFitnessPal can help you track your diet, water intake, and exercise, ensuring you maintain a balanced lifestyle. I use my Fitbit for this as well, and it’s helpful to see all these health metrics in one place. My MS brain needs fewer things to remember!

3. Invest in products that work for you

There are many ingenious tools that can help you focus, and some even alleviate symptoms. Here are some of my favorites:

• Noise-canceling headphones: Noise-canceling headphones can help you concentrate by blocking out distractions, making it easier to stay focused and reduce brain fatigue. If focus is an issue for you, these headphones are your friend.
• Heating pads and massagers: I highly recommend using a heating pad or portable massager to alleviate muscle pain and tension during work hours. My heating pad and I are besties. I’m in the market for an over-the-chair massager, too. You can find them on Amazon.
• Orthotics: If you’re on your feet all day, investing in comfortable shoes and shoe inserts can help reduce strain on your weight-bearing feet. Orthotics are shoe inserts that you can get over-the-counter or custom-made by a podiatrist. If you have foot, leg, or back problems, custom orthotics may be covered by insurance.

4. Eat healthy and stay hydrated

We all know how important it is to eat nutritious foods and drink water. But it’s all too easy to lose track of your water intake and reach for processed foods during a stressful workday. But you’re not alone, and incorporating your favorite foods and beverages into your diet can make it easier.

• Work with a dietitian: Eating a balanced diet rich in fruits, vegetables, healthy proteins, and whole grains can help manage symptoms and boost energy levels. Consider consulting a dietitian for a nutrition plan that fits your specific needs. We all know we should, but actually doing it can make a big difference. You can ask your doctor for a dietitian referral, and many insurance plans in the United States cover the cost of dietitian services.
• Stay hydrated: Drink plenty of water throughout the day. Dehydration can worsen fatigue and brain fog. I’ve found that drinking coconut water helps keep me hydrated. I love the taste, and it has naturally occurring electrolytes.

5. Rest and relax

Spending time away from work is just as important as the hours you spend on the clock.

• Scheduled breaks: Take regular breaks throughout the day to rest and recharge. Short naps or periods of relaxation can help you maintain productivity. Obviously, naps may only be available if you work from home and pre-arrange them with your employer, but they can really improve energy levels.
• Improve your sleep routine: You can maintain good sleep hygiene by establishing a regular sleep schedule, creating a comfortable sleep environment, and avoiding screens before bedtime. I use silicone earplugs and a sleep mask every single night. It‘s made a huge difference in my ability to stay asleep.

Managing work and health with a chronic illness isn’t without its challenges. But with the right tools, it’s totally doable. As always, listen to your body and adjust your approach as needed to find what works best for you.