The Seven Pillars of Wholistic Wellbeing Part 4: Professional Wellbeing

  • The nature of the work you are doing
  • How you relate to the people around you
  • How much money you are earning
  • The quality of your life outside work
  1. Promote a positive work environment
  1. Provide employees with opportunities for social engagement
  1. Offer employees the resources they need
  • On workday mornings, get up at your usual work times.
  • Don’t miss breakfast, as this is the most important meal of the day.
  • Try to do a simple 10-minute breathing awareness meditation, yoga practice, or some exercise.
  • Plan your day, have a to-do list.
  • During your break, spend a few moments watching your breath, stretching, getting a glass of water, looking out the window, or checking in with your body.
  • Take a one-hour lunch break away from your work area. Turn off your laptop and avoid your phone. Do not eat and work at the same time.
  • After lunch, do a 15-minute break.
  • After your lunch break and rest, work for a few hours.
  • For your afternoon break, go outside, connect with nature.
  • Start your final two-hour work period.
  • Take a moment to reflect on the day.
  • Enjoy your mindful evening downtime at home with housemates or family knowing you have the whole night to rest and recuperate before tomorrow.
  • Try to stick to an evening routine and set the time you go to bed on workdays.
  • Avoid alcohol for at least four hours and caffeine six hours before bedtime.
  • Do pranayama breathing exercises or meditation 30 minutes before bedtime, and at the same time, turn off your devices — this includes TVs and mobile phones.
  • Have a gratitude journal.

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