"I don't have time to be healthy."
If this sounds like you, you're not alone. Between deadlines, meetings, commutes, and family responsibilities, taking care of your health often feels like another item on an already impossible to-do list.
But here's the thing: being healthy doesn't have to be time-consuming. Small, simple changes can make a huge difference to how you feel, your energy levels, and your ability to handle everything life throws at you.
These 10 tips take virtually no extra time — but they could transform how you feel every day.
1. The 20-20-20 Rule (For Screen Workers)
What it is: Every 20 minutes, look at something 20 feet away for 20 seconds.
Why it works: Prevents eye strain, headaches, and blurred vision from staring at screens all day.
How to remember: Set a phone reminder or use apps like "Eye Care 20 20 20" that alert you automatically.
Real impact: Sarah, an accountant, says: "I used to get terrible headaches every afternoon. This simple trick eliminated them completely."
2. Drink Water Before You Feel Thirsty
What it is: Keep a water bottle at your desk and sip regularly throughout the day.
Why it works: Even mild dehydration causes fatigue, headaches, and poor concentration.
How much: Aim for a glass of water every hour. If your urine is pale yellow, you're doing well.
Pro tip: Flavor it with lemon, cucumber, or mint if plain water is boring.
Real impact: Mark, a sales manager, noticed: "I stopped needing that 3 PM coffee when I started drinking more water. My energy stays steady all day now."
3. Take the Stairs (When You Can)
What it is: Choose stairs over lifts when it's practical.
Why it works: Boosts heart rate, strengthens legs, and gives you a quick energy boost.
Start small: Even one flight makes a difference. Build up gradually.
Bonus: It's often faster than waiting for crowded lifts!
Real impact: Lisa, who works on the 4th floor, says: "Taking the stairs wakes me up better than coffee. I arrive at my desk energized instead of sluggish."
4. The Desk Stretch Routine (2 Minutes)
Simple stretches you can do at your desk:
- Neck rolls: Slowly roll your head in circles
- Shoulder shrugs: Lift shoulders to ears, hold, release
- Spinal twist: Sit straight, rotate your torso left and right
- Ankle circles: Lift feet slightly and rotate ankles
When to do it: Set a reminder for every 2 hours.
Real impact: James, a programmer, found: "These stretches eliminated my chronic neck pain. I sleep better and feel more comfortable all day."
5. Upgrade Your Lunch (Without Cooking)
Instead of: Meal deals, sandwiches, fast food Try: Pre-made salads with protein, soup and wholemeal bread, sushi, or wraps with vegetables
Quick wins:
- Add nuts or seeds to yogurt
- Choose brown bread over white
- Include fruit with every meal
- Opt for grilled over fried
Real impact: Emma, a teacher, noticed: "Better lunches stopped my afternoon energy crashes. I don't need multiple coffees to get through the day anymore."
6. The Power Walk Phone Call
What it is: Take phone calls while walking around the office or outside.
Why it works: Gets your blood moving, improves creativity, and breaks up sitting time.
Best for: One-on-one calls, listening to voicemails, or conference calls where you don't need to take notes.
Real impact: David, a consultant, says: "Walking calls help me think more clearly. I come up with better ideas when I'm moving."
7. Breathe Like You Mean It
Simple breathing exercise:
- Breathe in slowly for 4 counts
- Hold for 4 counts
- Breathe out slowly for 6 counts
- Repeat 5 times
When to use it: Before stressful meetings, during overwhelming moments, or anytime you feel tense.
Why it works: Activates your body's relaxation response and reduces stress hormones.
Real impact: Rachel, a nurse, found: "This breathing technique helps me stay calm during chaotic shifts. I feel more in control."
8. The Healthy Snack Drawer
Stock your desk with:
- Nuts and seeds
- Dried fruit (unsweetened)
- Protein bars (low sugar)
- Oatcakes
- Herbal teas
Avoid: Biscuits, crisps, sugary drinks, chocolate bars
Why it matters: Prevents energy crashes and reduces reliance on vending machines.
Real impact: Ahmed, an engineer, reports: "Having healthy snacks stopped my 4 PM sugar cravings. I feel more steady throughout the day."
9. The Commute Upgrade
If you drive: Listen to podcasts or audiobooks instead of stressful news If you use public transport: Stand when possible, do calf raises, practice mindfulness If you walk/cycle: Take a slightly longer route for extra activity
Mental health bonus: Use commute time for transition — mentally "leaving" work behind on the way home.
Real impact: Sophie, a marketing manager, says: "I started using my train journey for meditation apps. I arrive at work calmer and go home more relaxed."
10. The 15-Minute Wind Down
What it is: Spend 15 minutes before bed doing something relaxing — no screens.
Ideas:
- Read a few pages of a book
- Do gentle stretches
- Write three things you're grateful for
- Practice deep breathing
- Listen to calming music
Why it works: Better sleep quality means more energy, better mood, and improved concentration the next day.
Real impact: Tom, a project manager, noticed: "This simple routine improved my sleep quality dramatically. I wake up feeling refreshed instead of groggy."
Making It Stick: The "One Thing" Rule
Don't try to change everything at once. Pick one tip that appeals to you and commit to it for two weeks. Once it becomes automatic, add another.
Examples:
- Week 1-2: Focus only on drinking more water
- Week 3-4: Add the 20-20-20 rule for your eyes
- Week 5-6: Introduce desk stretches
Why this works: Small changes feel manageable and are more likely to become lasting habits.
When Small Changes Aren't Enough
Sometimes, simple lifestyle tweaks aren't sufficient — especially if you're dealing with:
- Persistent fatigue despite good sleep
- Regular headaches or pain
- High stress that doesn't improve
- Ongoing health concerns
This is where workplace health checks become invaluable. They can identify underlying issues that no amount of water or stretching will fix.
Your Health Check as a Health Boost
A workplace health screening can:
- Identify why you're always tired (despite following health tips)
- Detect vision or hearing problems affecting your work comfort
- Reveal stress levels that need professional attention
- Provide personalized advice for your specific situation
Think of it as: Getting a professional assessment of how well your "simple health tips" are working and what else might help.
The Compound Effect
Here's what employees tell us happens when they combine simple daily health habits with regular health checks:
- Energy levels improve dramatically
- Stress becomes more manageable
- Sleep quality gets better
- Work feels less overwhelming
- Personal time becomes more enjoyable
The best part? These improvements happen gradually, so they're sustainable long-term.
Start Today
You don't need a gym membership, expensive supplements, or hours of free time to feel healthier. You just need to start with one small change.
Pick one tip from this list and try it for the rest of this week. Notice how it makes you feel. Then add another.
Your future self — the one with more energy, less stress, and better health — is waiting.
Ready to take your health to the next level?
Book a workplace health check to get personalized advice for your specific needs and challenges.
Small steps, big changes.
— The CheckAtWork Team