Mental Health Tips for the Workplace: Easy Strategies You Can Fit Into Your 9-to-5

Workdays move fast. Your calendar fills up before you even open your laptop. Meetings run over. Emails stack up.

On top of that, companies are forever trying to squeeze as much as possible out of you. And somewhere amid all that noise, your mental health can quietly slip to the bottom of your to-do list.

People have tried many ways to bring balance to their minds – some useful, some eccentric. And while we don’t recommend re-enacting barefoot yoga poses in between the desks at your workplace, there are some simple shifts you can make.

Taking care of your well-being during the workday doesn’t require hours of free time or a full routine overhaul. You can build small moments into your day that protect your energy and help you feel more grounded. 

7 Realistic Ways to Protect Your Mental Health During the Workday

Whether you work in an office or from home, these seven mental health tips for busy professionals are practical and doable.

1. Start With Intention: Set a Grounding Routine

Before jumping into tasks, give yourself a few minutes to settle in. You could stretch, sip a cup of coffee without scrolling through your phone, or write down your top priority for the day. The goal is to start your workday with more clarity and less tension.

If your workplace offers flexible hours, you might consider slightly shifting your start time so you’re not racing from your alarm to your inbox. Even 10 extra minutes in the morning can help set a calmer tone for the day.

2. Schedule Real Breaks, Not Just Screen Time

Not all breaks are created equal. If you usually spend your lunch break scrolling or watching videos, your brain isn’t really getting a rest. Instead, try stepping outside, stretching your legs, or simply sitting quietly for a moment.

If your schedule tends to get packed, block off short breaks on your calendar. You wouldn’t cancel a meeting with your manager, so treat your own time with the same respect. These brief pauses can go a long way toward helping you avoid burnout during busy weeks.

3. Prioritize Sleep for Better Workday Resilience

When you’re tired, everything feels harder. You’re less focused, more reactive, and more easily overwhelmed. That’s why sleep plays a major role in how to be happy at work.

Setting up your space for a peaceful night, turning off your screens earlier in the evening, and maintaining a wind-down routine before bed will help you get a full night’s sleep. Even something as simple as dimming the lights and reading a book can help signal to your body that it’s time to rest.

If your commute or schedule keeps you up too late, it may be worth having a conversation about flexible work arrangements. Starting a little later or working from home a few days a week could give you back the time you need to rest and recharge.

4. Even If You Love Your Job, Be Intentional With Boundaries

Enjoying your work doesn’t mean you have to be “always on.” Set clear limits around when you respond to emails or accept meetings. Let people know about your availability, and stick to it.

If someone asks for something at the last minute, it’s OK to say, “I’m at capacity today, but I can take a look tomorrow.” Setting these kinds of expectations helps protect your focus and prevents your work from bleeding into every part of your day. If you have a work phone or work-related apps on your personal phone, be strict on safeguarding your time. It’s easy to get sucked in.

Knowing how to avoid burnout starts with recognizing your limits. It’s up to you to honor them.

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5. Connect With a Colleague (Yes, Really)

Work is easier when you feel like you’re part of a team. Even a short chat with a coworker can make a tough day feel more manageable.

If you’re working in person, drop by someone’s desk for a quick hello. If you’re remote, try sending a message to check in or share something funny. 

These small moments of connection count. They can help you feel more supported and remind you that you’re not alone in whatever challenges you’re facing. But also be mindful when choosing your moment to check in if someone looks busy.

Human connection is one of the simplest mental health activities you can build into your day, and one of the most powerful.

6. Practice Micro-Mindfulness

You don’t need a meditation app or a yoga mat to benefit from mindfulness. Just take a minute to slow down and notice what’s around you. 

Breathe deeply. Listen to the sounds in your space. Pay attention to your body. If you don’t know where to start, there are plenty of guided routines you can follow on YouTube right there at your desk.

These small mental health tips for the workplace can help you reset between meetings or shake off your stress after a difficult conversation.

If you have flexibility in your schedule, you might even set reminders to take a mindful minute every hour or two. It doesn’t have to be perfect. It just has to be consistent.

7. Reflect and Reset at the End of the Day

When your workday ends, try maintaining a short ritual to transition into your personal time. That might mean writing down one thing you accomplished or listing something you’re grateful for. Keeping a daily journal can also help offload what’s on your mind. 

This kind of intentional ending helps your brain let go of the workday. It also builds a habit of reflection that can boost your sense of progress over time. A bonus trick: Keep a notepad next to you during your focused work time so you can jot down any important thoughts that come up. Come back to them later when you have more mental space so you can stay on target.

If you’re working remotely or have a flexible schedule, this boundary becomes even more important. Without a commute, you may need a different way to mentally clock out.

Small Shifts, Lasting Impact

You don’t need a new job or a major lifestyle change to feel better during the workday. These mental health activities are simple. It’s important to be realistic about what you can implement. You don’t need big and hard actions. Design simple mental health activities around your routine and stack them with your pre-existing habits to fit them into the way you already work.

And start with just one. See how it feels. Then build from there.

For more mental health tips for the workplace and guidance on building a career you’ll actually enjoy, explore the iHire Resource Center.

Disclaimer: This article is not intended to serve as a replacement for legal or medical advice. Please consult a legal or healthcare professional if you believe you need assistance in these areas.