NBF partnered with Kelton Global to conduct a survey of over 1,000 American workers. We examined how people feel about their work from home workspaces and what they need to make their days better and brighter using a combination of finding the right furniture, designing a beautiful workspace, and building behaviors that can create long-lasting workplace wellness.

Make the Most of the "Me" in Team

You can't be the best employee, colleague, or teammate if you're not operating at 100%. Being self-aware of self-care is the first step to being a productive, reliable person in every aspect of life. Especially in the workplace, everybody's job is important for the success of the greater organization. Taking time to fine-tune yourself is key to everybody's collected success.

Make Time for Mindfulness

So… What is Mindfulness?

It's a big word with a big impact. Sure, it can seem intimidating, but practicing mindfulness is actually pretty simple. It's all about listening to yourself and the world around you in order to make things manageable. Think about the human brain like a snow globe that's been shaken up: there's thoughts flying every which way and sensations are coming from all sides. Practicing mindfulness, at its core, is simply picking out one snowflake and paying close attention to it until all of the others settle down.

How to Practice Mindfulness

There's no right or wrong way to bring mindfulness into your life. Some of the more mainstream options include yoga, breathing exercises, and meditating, though there are endless resources online and in-person to find the right mindfulness practice for you. Look for apps on your phone, blogs online, social media pages, or local establishments that can get you started with finding the right practice for you.

What If I Don't Have Time?

Human nature makes it easy to think of things as "all or nothing" but that doesn't translate to mindfulness practice. Something is always more than nothing. Even if your goal is to meditate for ten minutes a day, it's okay if you can only manage thirty seconds. A half hour of yoga might not be possible but standing up and stretching for a quick two minutes is manageable. Establishing a breathing routine can be daunting but a few focused breaths still adds up to more healthy, patient time than you would have otherwise. It's okay--and advisable--to start small and work your way up from there. It's also okay to do what you can, whenever you can, without a bigger goal in sight.

You Are What You Eat

…And if you're eating food that makes you feel good, you'll start to feel good too. Ditch the DoorDash orders and take advantage of homemade food while it's right at your fingertips, ideally at a scheduled time within your daily routine.

Nourishing for Success

After you’ve started your day with a good breakfast, it’s imperative that you keep up your energy by refueling midday.  A lunch that contains a good mix of healthy carbohydrates, protein, and healthy fat is the best way to make that happen.  Keeping your blood sugar stable through the day can only happen if you start off on the right foot with breakfast.  Many busy professionals are used to skipping breakfast, or grabbing something on the go, like a protein bar.  You’ll set yourself up for a much more productive day if you take the time to have a nutrient dense, filling breakfast, and then eat at reasonable intervals (not going longer than 4 hours without food) after that.

Sometimes, snacking is a way to keep a sustainable amount of energy in your body. Easy to prepare items, such as a piece of fruit or a small handful of nuts, can be kept near your workstation for easy access, ensuring that you won't get distracted going to and from the kitchen.

Quick & Easy Meal Ideas

Breakfast Lunch
Chia Seed Pudding
1 can coconut milk
3 tsp chia seeds
3-4 tbsp maple syrup
or sweetener of choice

Tuna Salad
1 packet or can of tuna
1 celery stalk, 1/4 cucumber,
1 large carrot, Cherry tomatoes,
Kalamata olives, Mixed greens

Balsamic Dressing
2 tsp olive oil
3 tsp Balsamic vinegar
1/4 tsp Dijon mustard 
Empty the can of coconut milk into a pyrex dish (with a cover) or a mason jar. Add chia seeds, then add in the sweetener tablespoon by tablespoon, checking as you go for your desired sweetness level. Put the cover on the container or jar and shake well. Refrigerate for at least 3 hours.  Eat plain, or with fruit of choice. Place one large handful of greens into a bowl.  Chop the celery, carrot (peeled or unpeeled), and cucumber.  Add the celery, cucumber, carrot, tomatoes, and olives to the bowl of greens.  Open the packet (or can) of tuna and drain, then add to the salad.  For the dressing, add all ingredients to a small jar; cover and shake until thoroughly mixed.  Pour desired amount over salad.  Mix and enjoy!

Stay Hydrated

Ideally, humans should drink half their body weight in ounces of water a day (so if you weigh 140lbs, 140/2=70 oz of water per day).  Keep in mind that caffeinated beverages are dehydrating, so it’s advisable to drink an additional 12oz of water for every 8oz of caffeinated beverage you have.  Impaired cognition and mental sluggishness are some of the earliest signs of dehydration--so drink up!

Need a little help staying on track with your water intake?

Splurge a little with a fancy cup that can hold a lot of H2O while looking cute on your desk.
Find a water bottle that has goals along the side to encourage your intake.
Look for an app that can remind you to take a second to take a sip of water. These are available for phones, desktops, or smart watches to best suit your style.
Jazz up your water with cucumber slices, lemon peels, or any other additives that can add a little jolt of flavor at the same time.

Get Up and Get Moving!

While researching the new workday, we found that 46% of Americans have found it challenging to be physically active during the pandemic. Some of us may have underestimated how many steps we got in moving about the office while others haven't been able to easily make it to the gym on the way to or from work. Make an effort to add physical activity back into your workday or maybe it's time to get started with a new step in your day-to-day.

Your Social Network Needs You

As time goes on, we've all started to forget about the importance of the watercooler. The WFH workday is often lonelier than it is in-person and we're really starting to miss the magic that comes between coworkers creating meaningful connections. This used to happen in the halls between meetings, while taking a breather in the lunchroom, over lunch hours, or by stopping by to another person's desk. Now, we've taken to filling those workday minutes with more work, forgetting how important it is to connect with others on a person-to-person level.

Connect with Coworkers

As restrictions wane and companies begin to return to work, see if there are any meetings that can be held in safe, distanced spaces onsite. Even if you haven't returned full-time, taking a few meetings can increase employee morale when it's needed most.

If you and a coworker have similar comfort levels, seek out simply social opportunities during and around the workday. For those who live in close distance, it's worth finding time to meet up for lunch or a quick walk or even for a fun happy hour after EOB.

Even if you aren't able to meet in-person, there's still the need to check in with one another. Don't hesitate to send a friendly email or IM to say hey, share a recipe, or chat about shared interests. We're still in this together, even when we're apart.

Substitute Social Interaction

Even if you're not one for connecting with coworkers, it's possible that you're still missing the energy of a people-filled space. Grab your laptop and take a few hours working from a coffee shop or public park to be around other people as you maintain focus on the tasks at hand.

Outside of work, ensure that you're connecting with friends and family members. Maintaining a social life outside of work can help you stay positive during business hours. Whether these interactions are online or in-person is relative to your comfort level, but these interactions are key in a world were we're more isolated than ever before.

Looking for more ways to practice Workplace Wellness? Check out our free eBook to learn more!


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