Work Reboot: 7 Tips To Refresh and Recharge

As winter melts into spring and photos of smiling faces in warm, sunny places are streaming through social media feeds more and more – you may be feeling in need of a re-charge.

Taking allotted vacation time is important for mind, body and spirit, however, if you’re office-bound – with no beach in Cabo or even a ‘staycation’ in sight any time soon – try putting these seven ‘Pick-Me-Ups’ to work to help refresh and add some proverbial sunshine to your working life.

• Start the day with gratitude. Before getting out of bed in the morning, think of things for which you’re grateful. Heading into work with an attitude of gratitude can help set the tone for the rest of your day.

• Accentuate the positive. Author Elizabeth Gilbert suggests we choose our thoughts for the day “the same way we choose our clothes”. Thoughts, and the emotions they trigger, release powerful chemicals that can affect our mental, physical and spiritual well-being. Consciously choosing the good ones, and working in a few good laughs along the way, can influence how we view ourselves and the world, as well as how others view us.

• Food and mood. Foods that boost our serotonin and dopamine levels, the neurotransmitters in our brains, as well as those that are high in fiber, can help maintain an upbeat mood according to an article on livestrong.com. Consider snacks such as fresh pineapple or coconut, dark chocolate (70% cocoa or more), banana or apple with peanut butter, or sunflower and pumpkin seeds, to keep you feeling positively focused and energized.

• Take a breather. According to author and mindfulness coach, Diane Sieg, focusing on your breathing, even if just for two minutes, can make a big difference when it comes to getting through the day. Sieg suggests inhaling for four counts then exhaling for another four. A few deep inhales and exhales can help you focus, stimulate your mind, and ease your tension on the spot.

• Flower power. A Rutgers University study found that people behaved more compassionately, had less worry, and felt less depressed when flowers were present – and that just the smell of flowers alone offered therapeutic benefits. Take time to stop and smell the roses by treating yourself to fresh flowers on your desk whenever you’re able.

• Stretch. You may have heard that sitting is considered “the new smoking”. Studies have found that getting up to stretch at least once an hour can help you recharge and refocus, and can help prevent diabetes and heart disease as well. Whether it’s a restroom break, walking to someone’s office for a face-to-face conversation or simply standing up and doing stretches in place in your office or cubicle – you’re doing your mind, body and spirit a favor by moving regularly.

• Let It Go. Releasing pent up feelings of anger or resentment rather than ruminating or carrying a grudge can lift a huge weight off your shoulders and brighten your mood – which in turn can be good for your heart, according to Johns Hopkins Medicine. Anger has long been associated with elevated blood pressure, especially if the feeling is frequent and enduring. Forgiveness/ letting go of anger makes room for more positive, joyous moods and better all-around health.

I hope you’ll keep in mind that the best work ‘reboot’ is an actual vacation – even if it’s staying home and reading some good books in the comfort of your own living room. A 2014 survey, commissioned by the U.S. Travel Association, found that forty percent of Americans are leaving paid vacation on the table – translating to 430 millions days of unused vacation time a year and a large percentage of American workers who are feeling more overwhelmed than ever.

So I encourage you to use the 7 tips above to refresh and reboot during your workday – as well as take any ‘Paid Time Off’ you’re due!