How to Survive Long Days at the Office

Finnegan Pierson

Whether you are working extra hours to meet a deadline or goal, or you simply have a rigorous job that requires overtime on a regular basis, you should take extra care that you are healthy when at the office. Here are some tips for keeping yourself in good shape while you are spending the majority of your day at work. 

Take Frequent Breaks

You should try to take breaks when you are working so that you avoid burnout. There are many benefits to a few minutes away from work. Sometimes when you step away from a problem, issue or project, you will gain an outside perspective on how best to tackle it. If possible, attempt to get out into the sun and even take a short walk. You can also read a book or engage in a brain stimulating activity that will help your mind prepare for your next task. 

Make Healthy Caffeine Choices

Caffeine is extremely tempting when you feel the afternoon slump hit, or you want a burst of energy to power through the day. However, it is important not to overdo it, as the inevitable crash can feel terrible and cause you to feel tired, nauseous and fatigued when it hits. Avoid sugary energy drinks and try to find healthy coffee recipes that do not have calorie laden ingredients like sugars or whipped cream. 

Go for a Walk

Studies have revealed that walking for just a few minutes every day can have markedly positive effects on your overall health and wellbeing. When you expose yourself to the sun, you can get a hefty dose of Vitamin D, which can lead to better skin. In addition, exercise is a natural energy stimulant, so if you want to avoid caffeine, then try going outside instead. Go with a friend or coworker, or simply listen to music or a podcast for an uplifting break, even if it only lasts for a few minutes. 

Eat Regularly

When you are working for long hours, it is imperative that you both stay hydrated and are adequately fed. If you do not have time for regular meals, try to eat healthy snacks every hour or so. For instance, have some nonperishable foods on hand in your work area, such as whole wheat crackers, trail mix, or granola. If your work has a break room or kitchen with access to a refrigerator, you can store even more, like yogurt, fresh fruit and other produce. 

Do Not Do Long Days Back to Back

Although you may be on a time crunch or your boss wants you to put in extra hours, you should try to limit the days that you work extended periods. It is vital that you recuperate during the days when you are not working, or are only coming in for regular hours. Studies have revealed that taking rest days can actually increase your work productivity. By taking breaks from working excessively, you can also use the time to catch up on needed sleep, and even potentially be able to come up with solutions to problems.

Stimulate Your Brain

One of the ways that you can keep your brain fresh during a long day is to do activities that stimulate it. For instance, on your breaks, try to do a crossword puzzle or a word search, so that your brain does not fall into automatic mode. You can also play a game on your phone, or simply even do a sketch. If you need help finding ways to ensure that your brain is working at its full potential, try downloading an application for your smartphone or buying a book that is specifically designed to boost your brain waves. 

You do not need to worry about how to cope with longer days at the office. With these tips, you should be able to complete all of your assigned tasks without suffering from the effects of burnout.