The Benefits of Getting Outside During the Workday

By Nicole Marino, AMFT

In today’s fast-paced, screen-driven world, it’s easy to get stuck in a cycle of sitting at a desk, eyes glued to a monitor, and feeling disconnected from the world around you. Whether you work from home, in an office, or at a co-working space, taking time to step outside during your workday can have a powerful effect on both your productivity and well-being.

 Getting outside throughout the day boosts mental clarity and focus. Taking a break outside—even for just 10 minutes—helps clear the mental clutter. Exposure to natural light helps regulate your circadian rhythm and can improve your focus and alertness. A quick walk around the block or even standing in a sunny spot can reset your mind, making it easier to move onto further work tasks. It also reduces stress and increases productivity. Spending time in nature can lower cortisol levels and help you feel calmer overall. It can help energy levels, reduce the risk of burnout, improve creativity and problem-solving, improve physical health, and promote better sleep. As stated, getting outside has so many amazing health benefits even for a few minutes here and there.

How to Get Outside During Your Workday

It might seem challenging to leave your desk throughout a busy workday, but there are many options that can accommodate your schedule ensuring you are still getting what you need to get done.

1. Schedule Outdoor Breaks

Treat your outdoor time like any other meeting or appointment. Put it on your calendar so you don’t forget! Whether it’s a 10-minute walk after lunch or a 5-minute stretch outside before your next call, having it on your schedule makes it more likely to happen.

2. Walk and Talk

If you have a phone call or video conference that doesn’t require a screen, consider walking while you chat. This helps you get your steps in and is a great way to combine productivity and physical activity.

3. Take Your Lunch Break Outside

Instead of eating at your desk, step outside for your lunch. Finding a nice area to sit and take a break from being inside, can help give you balance throughout the day.

4. Create an Outdoor Workspace (When Possible)

If you’re lucky enough to have a backyard or balcony, consider taking your laptop outside for a change of scenery. Of course, this only works if your work environment is conducive to being outside and if you more than likely work from home, but if that meets your work description then this is a great option!

5. Take Small Breaks in Nature

You don’t have to spend hours outdoors to reap the benefits. A few minutes here and there—whether it’s stepping outside for a quick breath of fresh air or taking a short walk during a break—can add up over time.

6. Join or Start a Walking Group

If you work in an office and are looking for a way to encourage outdoor breaks, consider starting or joining a walking group. Set up a regular time to walk with colleagues—whether it’s during lunch, after work, or in the morning—and turn it into a social activity. This can also be a great way to bond with coworkers while getting your daily steps in.

If You feel Adrift at Work, Try This Exercise

By Anne DeCore, lmft

We all experience periods in our professional lives that feel adrift. Sometimes it’s a feeling of disconnect to your work persona, your work culture, your work goals. When this happens, one place to start is with a values check-in. It may be that your values are out of alignment with the path your on at work. Clarifying and ranking values is an insightful exercise that can help you clarify the path forward.

1. Start by making a list of your core values:

Values are chosen qualities of being and doing. They describe how you want to live your life. We don’t achieve them; rather we live in accordance with them. Examples of values are: cooperation, creativity, freedom, justice, generosity, industry, responsibility, persistence, trust, spirituality, adventure, gratitude, etc.

2. Next, ask yourself:

Do my values connect to my work identity and goals? If so, how? When goals are detached from values, we tend to lose a sense of purpose. When goals flow from values we tend to feel motivated. Goals that flow from values are inherently more meaningful.

3. Close the gap:

Explore what you need to do to infuse your values back into your work life. Subtle tweaks or radical changes? Grant yourself permission to think beyond practical constraints. Even if you can’t implement the necessary changes immediately, it will soothe you to know that when the time comes, you’re already clear on what will guide you.

Values are enduring. Goals are finite.

How to Improve Your Work/Life Balance

By Megan Allcock, AMFT

Work is a necessary part of our lives. Whoever said if you love what you do you’ll neve work a day in your life was simply incorrect, in my opinion. As a therapist who absolutely adores my job and going to work most days, there are still days I wish I could be a stay at home human (not wife or mom, just human). 

People work to pay their bills, keep a roof over their heads, feed themselves, and enjoy some fun things in life. That does not mean that work should be your whole identity. In fact, creating an identity around your career can cause issues with identity later in life, as well as rob you of your free time. When we identify SO heavily with our job we can often feel responsible for staying late, taking on extra tasks, and eventually lose all our personal time to being a workaholic. If you struggle with finding the balance between work and life, try even just one of these tips to help improve your relationship with work. 

1. USE YOUR LUNCH - I so often have clients come in and tell me they work through your lunch. It is is necessary to give yourself a break during the day, even if its for 10 minutes. Use that lunch time to spend time doing something you like - getting lunch with a coworker or friend, reading a book, getting outside. Whatever it is, just do something other than you work.

2. Set time boundaries - It can be easy to say “I’ll just work one more hour” and eventually one turns into two and then three… you get my point. Try scheduling a workout class or social plans for a specific time, so you’ll be obligated to log off, or leave the office on time. 

3. Communicate with managers - In my opinion, this applies all the time but particularly when you’re having a hard time in life. A lot of managers will work with you to accommodate what you need and to help support you - that is often a big part of their job. 

4. Say no - I know this is a tough one because saying no to your boss when they’re asking you to take on a new project, but it’s important to use discernment when taking on a project. Think about if you realistically have the time, energy and are capable of it. 

When there is little to no work life balance it often breeds a perfect environment for burnout. In order to avoid burnout we have to get ahead of the snowball. Only you are capable of changing it.