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Improving your wellbeing at work: A personal audit

The following questions are prompted to help you make a plan to improve your wellbeing:

 1) Diet

  • What foods give me the right energy for my working day?
  • What food or drink makes me feel tired?
  • How can I make it easy to establish and keep good habits around what I eat?
  • How can I make it more inconvenient to eat unhealthy foods or drink too much coffee?

2) Exercise

  • How can I build more movement into my working day?
  • How can I make sure I take breaks and get some exercise?
  • Can I build more movement into my commute?
  • What types of exercise do I enjoy? And can I make it a more regular habit?

3) Stress

  • What are my main sources of stress?
  • Which stressors can I do something about?
  • What can I do to recover from stressful feelings? i.e. exercise, meditation, talking to people, taking a break to do something else.
  • Am I getting enough sleep?

4) Relationships

  • Which relationships at work make me feel stressed or anxious?
  • Does anyone drain my energy?
  • How can I avoid feeling drained or stressed when interacting with certain people?
  • Is there a way I can change the dynamics of a relationship by behaving differently myself?
  • Do I need to increase my understanding of others and how they like to work?

5) Workload

  • Am I clear about my priorities?
  • Are there any tasks I don’t actually need to do at all?
  • Is there anything that can be delegated?
  • Are there any tools which would minimise my workload?
  • Am I organised enough to be clear about what needs to be done each day?
  • Am I realistic about what can be achieved each day?

6) Habits

  • Are there any habits I have which are unhelpful? E.g checking social media too much; drinking too much coffee
  • Can I try replacing them with more helpful habits?
  • How can I make it easier to keep to my new habits? E.g. buying healthy snack to bring to work; switching off my phone or blocking time-wasting websites.

7) Fulfilment

  • Am I in the right job?
  • Do my values align with what the company is aiming to do?
  • Am I using my skills?
  • Am I spending much more time alone or with other people than is ideal for me?
  • Do I feel like I am progressing towards something?
  • Am I learning and developing in my career?

8) Work environment

  • What are my main distractions at work? How can I minimise them?
  • Can I be flexible about where I work? Perhaps moving to different locations for creative work or something that requires concentration?
  • Can I save time on commuting by working at home or somewhere nearby?
  • Can I make any small changes to make my work environment more comfortable or productive?

You may now want to complete your own action plan like the example below:

 

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