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Working at a desk job full-time can be pretty tiring and sometimes Fridays can seem sooo far away.

If you’re at the office working away for 8 hours a day, it can be not just mentally but also physically exhausting if you’re using the computer and staring at the same cubicle walls day in and day out.

How To Stay Healthy & Sane When You Work At A Desk Job

To stay motivated and avoid experiencing a burnout, here are 11 tips to keep yourself healthy and sane when you work at a desk job.

coffee on a desk with a tablet

1. Posture

To help keep your body pain-free, practicing good posture is super important especially if you’re sitting at your desk for 8 or more hours a day.

Having poor posture can give you future neck, shoulder, and back pains along with spine alignment issues and so more – all of which you do not want to avoid!

I’ve personally experienced some back pain and neck pain from constantly hunching over my desk at work like a turtle so I definitely get now why it’s so important to sit properly.

Here are some ways to set up your work station to keep your posture in check to avoid hunching over your desk.

Use an ergonomic chair

ergonomic office chair

One way to keep yourself healthy is to use an ergonomic chair when you sit at your desk.  Your posture will be negatively affected if you don’t sit properly in your chair or if it’s poorly designed.

Try to talk to your company’s HR team or manager to get an ergonomic chair that’s right for you.  It can help prevent you from dealing with years of pain and physiotherapy sessions. Better to prevent this now than to have to deal with the consequences later when you do feel pain!

Lower Back Support

Another great addition to your work station is to get an ergonomic cushion for lower back support.

I personally own an Obus Forme cushion and it seriously makes sitting down for long periods of time so much more comfortable!  Both my neck and back get so much more support when I use it and I feel less back pain overall.

Properly Adjusted Monitor

acrylic monitor riser

Not only is it important to use an ergonomic chair, you need to use that in conjunction with a monitor that is properly adjusted at your eye level.

If you find that you’re constantly looking down and it’s straining your neck, you will need to find something to raise the monitor.  Some monitors are height-adjustable which is awesome. But if yours isn’t, use a monitor raiser stand.

The one shown above is acrylic which I think adds a really nice touch to the desk!

2. Keep Active

It’s so important to keep active when you’re sedentary for most of the day.  Being sedentary ages your body much faster and you’ll feel lazier, unmotivated, and more lethargic if you don’t exercise regularly.

Here are some ways you can stay active throughout the day.

Get Up Every Hour

A great way to stay active during the day is to get up once an hour for a few minutes.  I like getting up and walking around the office once or twice to get the blood flowing once every hour.

Or I’ll make my way to the office kitchen to refill my teacup because I’m an avid tea drinker!


In addition to walking around the office, a good way to keep your body active during work is to stretch every few hours.  Do a few back, arm, and neck stretches to elongate and activate your muscles that aren’t used when you regularly sit at your desk.

Here are 8 easy and discreet stretches you can do at your desk without getting any crazy stares from your coworkers!

Eye Massages

If you’re staring at your computer all day long, it’s always good to take frequent eye breaks every so often by focusing on objects far away to help reduce eye strain.

Another great way to relieve eye strain is to give yourself eye massages every few hours.

Adjustable Standing Desk

belda standing desk

If your office has standing desks that are height adjustable, this is a great option to help you stay less sedentary when you’re working at your desk. When you need a break from sitting, just slide it up!

Although it isn’t my ideal position when I’m working, it’s a great option if you’re comfortable, productive, and able to focus when you’re standing up.

Walk To Work

A great way to keep active and exercise when you work at a desk job is to walk or bike to work if you don’t live too far away from your office.

Of course, if you live far away from work and have to commute by car or bus, this wouldn’t be an option.

However, if you drive or bus to work, you can still choose ways to increase your physical activity.  Try walking up the stairs to your office instead of taking the elevator or parking a little further away from work and walking to the building.

3. Make Friends

A must, if you want to stay sane at work, is to make friends at your office!

Having a few buddies at the office seriously helps make the day go by so much faster and it makes going to work every day a lot more fun too.  It’s also nice to have a support group who totally understands where you’re coming from and exactly how you feel when you need to vent about work.

A few ways to make new friends at the office is to help others when they need it, initiate conversations when you’re in the lunchroom, and join in on company social events and volunteer groups. If you’re more reserved, it might take a little more initiative on your part but you’ll be glad you did!

4. Take Your Breaks

keyboard with tea and a pen

It’s so important to recharge and keep yourself healthy and sane especially if you’re stuck in your cubicle all day long!

Taking your breaks can be a huge refresher while you’re at the office so slot in time to have a proper lunch break and smaller breaks throughout the day.

Lunch Break

An excellent way to really help you recharge halfway through the day is to walk outside during your lunch break.

For me, I love stepping out of the office at lunch because it helps to break up the day in half.

If your lunch break is long enough, you can even finish some errands or get a quick workout in at the gym if it’s nearby.  It’s a great way to save time so you’ll have more time to do other things after work and you’ll get the much-needed happy endorphins to help you last through the afternoon!

Morning & Afternoon Breaks

Don’t forget to take your morning and afternoon breaks as well.

One of my favorite things to do during my morning break is to walk to the cafe to get a cup of coffee or tea.  It helps to break up the morning in half and time passes by much faster.  In the afternoon, taking a break also helps if you tend to experience the dreaded afternoon slump.

5. Eat Healthily

Another important thing to do at work is to eat healthily.  This is especially true because you’re sitting at a desk day in and day out since there’s not a lot of physical activity involved.

Try not to be lazy and choose fast food options even though it may be really convenient and accessible depending on where you work.

To save yourself time and ensure that you bring healthy lunches to work, I highly recommend meal planning and meal prepping on the weekends so you don’t have to stress out over what to make every night or what to eat when you’re busy working.  For me, Sunday is my designated day for prepping my meals and getting ready for the week.

I tend to bring healthy lunches from Monday to Thursday and then go out to eat with coworkers or by myself on Fridays to treat myself.  It’s a great way to watch what you eat and at the same time, save money and have time slotted in your schedule to socialize with your coworkers!  Triple win!

eat at home meal plans - meal planning membership

If you’re not great in the kitchen or just the thought of having to plan your meals stresses you out, I recommend checking out the Eat At Home Meal Plans if you’re looking to create cheap but healthy meals.

This meal plan membership includes access to ALL 4 of the following separate meal plans.  The great part is you can mix and match depending on your needs and tastes.

  1. Traditional – This plan is family-friendly and includes a variety of meats and veggies, and the occasional meatless meal.
  2. Whole Food Plant Based – This plan places more emphasis on natural foods including vegetables, fruits, beans, nuts, seeds, and whole grains.  No meats, cheese, milk, fish, or eggs!
  3. Slow Cooker/Instant Pot – This plan provides recipes that you can cook in your slow cooker and includes many Instant Pot recipes as well.  (Bonus: It includes 1 week of Slow Cooker Freezer meals that are ready to eat in an hour!)
  4. No Flour, No Sugar – This plan includes easy-to-prepare meals made from veggies and protein from whole foods with no flour or artificial sugars added.

Other great advantages of the Eat At Home Meal Plans include:

  • Meal plans provided at the beginning of the month so you’ll have time to plan and minimize shopping trips
  • 15-minute meals for super busy nights
  • Color-coded lists so you can swap out ingredients or whole meals when needed
  • Printable recipes for easy cooking
  • Printable menus which are perfect to hang on your fridge or near your calendar for easy viewing

These will help you save time so you don’t have to think long and hard on what to make at home and it’ll keep you focused on staying healthy. Definitely check it out!

Use code VICTORY to get 30% off for a limited time!

eat at home cooks meal plans

6. Listen To Music

A great way to also stay productive, healthy and sane when you’re working at your desk job is to listen to music (if your work place allows it though, of course!).

I like to listen to music with my headphones when the office starts to get really loud and I really need to concentrate and get some work done.  I find that it helps me focus on the task at hand!

7. Clean Your Desk

a clean desk with a laptop and flowers

You know that feeling when your room is really cluttered and you feel lazy and less productive?

To counter this, I always make time when I’m at work to make cleaning my desk a priority. I’ll find the time during the day either at the start of the workday, end of the day or just whenever I have the spare time.

If you’re the same, make time to do this simple task and you’ll feel much more focused and ready to work!  Put loose papers, notebooks, pens, books, and garbage where they belong because a clean desk will definitely save you from feeling overwhelmed.

Decorate Your Desk & Cubicle

cubicle decor

A great way to personalize your desk and cubicle and help make your workplace feel a little bit more like home is to put up decorations and pictures that remind you of your loved ones and your life outside of work.

It’s not going to help the time pass by any faster (don’t we all wish it did, hah!) but surrounding yourself with things that you enjoy and like to look at will make you feel happier.

Being that your office is the place that you spend most of your waking hours at, why not make it a bright and happy environment, right?

If a picture of your dog or family members on your cubicle wall helps you to stay healthy and sane at work, don’t be ashamed to put it up!

8. Keep Organized

If you’re swamped at work, a great way to stay motivated at your job is to stay organized.  You want to avoid feeling overwhelmed with deadlines and tasks that haven’t been finished.

Plan Your Day

One easy way to keep organized is to plan your day with a planner or a work calendar.

day designer planner

If you’re looking for a solid planner to plan your busy days, feel less anxious, and more productive, I highly recommend checking out the Day Designer Flagship Daily Planner. 

day designer flagship daily planner

Day Designer was designed in mind for women who want to live an intentional and meaningful life and this is exactly what this planner helps you do!

Whether you’re a working mom or an entreprenur, there’s a variety of beautiful, feminine designs and sizes that you can choose from to help you stay productive and focused and find the right balance in your life.

day designer

What I really like about the Day Designer is that it lays out your day in a really easy and organized format.

You have a ton of space to schedule out your day by hour and a to-do list on the same page. It even includes goal setting worksheet and daily inspirational quotes to help you stay motivated. Plus the durable cover and strategically placed gold corners are great for protection if you need to carry this around.

I also highly recommend being proactive by planning your entire week in advance, and quickly going over what you have scheduled each day in the early morning so you know what to expect.

If the Day Designer planner not your cup of tea, here are 14 other awesome planners to help you stay on track and keep yourself organized.

Keep A Work Log Book

log book for work

Another great way to stay organized is to keep a daily or weekly work log book of everything you’ve accomplished and all of the projects you’ve been a part of.

Having this log book will help you track of exactly what you’ve accomplished in your position and you’ll be able to identify any future goals and skills you’ll need to achieve to help you further your career.

It’s also a great log to look back on when you’re searching for a new job position and preparing for an upcoming interview.

9.  Use Your Commute Time Wisely

Do you ever feel like you never have time to do anything because your job takes up your entire life on the weekdays?

If you’re spending multiple hours out of your week commuting to and from your 9 to 5 job, that’s a lot of hours of the day that you’re spending most likely doing nothing but driving on the road or sitting on the train or bus.

Use your commute time wisely so that you aren’t wasting those precious hours of the day because all of it adds up!

If you drive and you’re stuck in traffic, catch up on the news on AM radio and broaden your understanding of the world instead of listening to music.

If you take public transport, try reading a book, studying if you go to school part-time, or listening to an audiobook. If you’ve never listened to audiobooks before and you’re interested in reading more this year, I highly recommend that you check out Audible for yourself and you’ll get 1 FREE audiobook with my link!

We all only have the same number of hours in the week to get things done so do something that brings you closer towards your goals and motivates you to achieve more!

Don’t forget to check out my post on 10 self-improvement books you can read this year for personal development and self-growth.

10. Change Your Work Schedule

If you ever start to feel like you need more flexible work hours in order to have a better work-life balance, see if your office can accommodate your needs. Here are a few things you can talk about with HR and see if they’re available options.

Work From Home

If your job allows you to telecommute and work from home a few days of the week, this is one job perk that can really brighten your day and help make the work week go by a whole lot faster.

Not only will you be able to skip the amount of time it takes to travel to work, but you’ll also save on gas money, wake up later, and you can work in your PJ’s right in the comfort of your home!

Flexible Schedules

Some workplaces also have flex time and compressed work weeks, so if these are options at your office, take full advantage of them.

It’s so much more enjoyable if you can work the hours you want to, especially if you have to pick your kids up from school every day or if you just want to avoid rush hour traffic.

It’s also great if you can choose to have a 4-day work week where you work longer days but get an extra day off.  Getting a 3 day weekend every week or two is pretty sweet!

11. Practice Self-Care

bed with a book

Lastly, don’t forget to take care of yourself when you go home after work.

Use that time to relax, meditate, hang out with friends, and recharge so that you’ll feel ready to kick ass at work the next day!

If you’re looking for a few ideas on how to de-stress and practice self-care, head on over to my post on 8 ways to relax and unwind after a stressful day and 15 self-care habits and practices you should adopt today that will inspire joy and happiness in your life.

More Wellness Resources

women's wellness bundle

If you’re looking for more resources to improve your physical, mental, and emotional health, I highly recommend checking out The Ultimate Women’s Wellness Bundle.

Included in this bundle are 33 e-Books, 32 audios and e-Courses, 12 printables and workbooks, 2 summits and a documentary, all catered towards topics on how to boost women’s wellness for the mind and body.

Here are the categories of products that are included in this awesome bundle:

  • Chronic Illness (6 products worth $720.92)
  • Fertility & Pregnancy (7 products worth $101.92)
  • Fitness & Physical Health (5 products worth $395.96)
  • Food & Healthy Eating (11 products worth $544.90)
  • For Moms (5 products worth $505.95)
  • Hormones (7 products worth $334.78)
  • Menopause & Beyond (6 products worth $212.99)
  • Mental & Emotional Health (8 products worth $702.87)
  • Natural Health (4 products worth $174.58)
  • Planners & Trackers (5 products worth $80.96)
  • Self Care & Confidence (8 products worth $727.97)
  • Skincare & Beauty (6 products worth $126.92)

Now, I totally get that it’s a HUGE number of resources (the bundle is valued at worth $4,652.70 after all!), but here’s the thing…

Even if just a handful of products apply to your life right now, it’s well worth the investment. Plus, it only takes 3 or 4 eBooks or eCourses that you’re going to use for you to start saving money.

And the best part is this collection of resources is yours to keep! All you need to do is download all the e-Books and register for the e-Courses within six months of purchase.

women's wellness bundle

Take a look at some of my favorite resources that are included in this bundle:

Happy Calm – e-Course Valued At $179

  • Teaches you the tools to keep calm, balanced and flexible so you can live a full and happy life.

How to Live Simply and Reduce Stress – e-Course Valued At $17

  • Learn how to create a vision for your life, how to get your home and finances in order, how to decide what to spend your time on, and how to live a life of contentment and gratitude.

Sugar Detox Program – e-Course Valued At $97

  • A 30-day, online program that covers the ENTIRE approach to fix the root cause of why you’re craving sugar and heal your thyroid, adrenals, lose weight and burn fat.

Foundations of Yoga for Chronic Pain and Fatigue – e-Course Valued At $69

  • Four weeks to show you how the tools of yoga can help you in your journey.

Healthy Gut Institute – e-Course Valued At $349

  • Helps you avoid the common pitfalls of disruptive digestive issues and teaches you how to heal, seal, and restore your gut health so you can finally take back control of your life.

Healthy Habit Planner – Workbook Valued At $24.97

  • Teaches you how to ditch all-or-nothing thinking and find a sustainable approach to habit change that sticks.

Take charge of your health and wellness this year with The Ultimate Women’s Wellness Bundle.  The bundle is only available for 6 days until February 10th at 11:59 PM EST and then it’s gone forever so get it while it lasts!

women's wellness bundle


And there you have it!  I hope you enjoyed my 11 tips on how to stay healthy and sane when you’re working at a desk job.

Ensuring that you have the right environment, a great support group at work, and practicing self-care will go a long way to staying mentally sane and physically healthy for years to come.  You’ll feel more productive and ready to work until the weekend hits.

Looking for more posts on how to start a healthier lifestyle this year?  Check out these posts:

Working at an office job can be mentally exhausting. Here are some easy tips to take care of yourself and stay motivated, healthy and sane when you work at a 9 to 5 desk job. | self-care | wellness | mental health | motivation | posture | happiness | organization | cubicle job | ergonomic | exercise | healthy lifestyle | healthy habits | personal development | self-improvement | self-growth | work at a desk

What are some ways you like to stay healthy and sane at your desk job?  Feel free to share in the comments!

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