Taking Ownership of Your Wellbeing at Work: Small Actions, Big Shifts

Workplace wellbeing isn’t only an HR initiative or something your leadership is responsible for fostering. While organizations should support a culture of health and balance, your personal wellbeing begins with you.

That doesn’t mean you’re on your own, or that systemic change isn’t necessary. What it does mean is you don’t have to wait for your company to change before you start taking care of yourself.

We all navigate stress, exhaustion, and emotional fatigue - sometimes on a daily basis. While we can't always change or control the pressures around us, we can manage how we respond. That’s where emotional wellbeing practices come in - not as extra items on your to-do list, but as small, sustainable tools that help you show up with more energy and most importantly - resilience.

Here’s how to start:

1. Tune Into Yourself Before the World Tunes You Out

Start the day by checking in. Not with your inbox, but your internal landscape. How are you feeling? What’s your energy like? Do you need self-compassion, focus, movement, space?

This simple habit of emotional self-awareness has been shown to support greater mental health and better decision-making. It can be as easy as pausing while your coffee brews or jotting down three words in a journal. What matters most is that you notice yourself before everything else demands your attention.

2. Redefine What It Means to “Take a Break”

Scrolling news headlines or half-answering Slack or text messages isn’t a real break. True mental rest requires stepping away from work-mode entirely, taking a walk, stretching, listening to music, even doing absolutely nothing for five minutes.

Short breaks every 60 to 120 minutes give your brain a chance to reset. The benefits? Lowered stress levels, better focus, and less emotional fatigue.

And if you need science to back up your daydreaming time: when we "unfocus," we activate the brain’s default mode network, which supports creativity, insight, and long-term memory (Harvard Health).

3. Get Clear on What’s Yours to Carry

It’s easy to get pulled into the swirl - worrying about what others think, what your boss will say, or the state of the economy. But not everything that affects you is yours to solve.

The next time you feel overwhelmed, try this: Write out what’s happening, what’s bothering you, and then underline only the parts within your control. That’s where your power lies.

Letting go of the rest isn’t resignation, it’s emotional conservation.

4. Strengthen Connection in Your Own Way

The workplace can sometimes feel isolating, even when we’re surrounded by people. Instead of waiting for a meaningful connection to happen, consider taking the lead to initiate it. Send a quick check-in message to a colleague, ask someone how they’re really doing, maybe share something good from your day.

Connection doesn’t have to be deep to be impactful. Even brief social interactions can improve your emotional state and reduce stress.

5. Train Your Brain to Notice What’s Working

When life feels messy, it’s easy to dwell on what’s not going well. But there’s almost always something, however small, that’s worth appreciating.

Take a moment daily to note three things you’re thankful for. It doesn’t need to be profound. A good night’s sleep. A text from a friend. The way the light came through your window this morning.

This isn’t new, it’s long been shown that gratitude practices can boost mood, reduce anxiety, and even improve physical health. Think of it as a lens-cleaning for your perspective about work.

6. Make Space for What Refuels You

We all need something outside of work that gives us life - a hobby, a creative outlet, a movement practice, or time with the people who truly get us. This isn’t indulgent; it’s restorative.

Research shows that engaging in non-work activities you enjoy helps prevent burnout and strengthens resilience. One study even found that healthcare workers who spent time on meaningful rest had significantly lower rates of emotional exhaustion.

Also, binge-watching four hours of TV doesn’t count as rest (at least, not the kind your nervous system truly needs). Sorry, Netflix fans. 

7. Give Yourself Permission to Be Human

Some days you’ll feel grounded, others you might feel out of sorts. That’s not failure - it’s life. Rather than striving for perfect balance, aim for consistency with compassion.

Even one of these practices, repeated regularly, can help you feel more steady and self-supported. The goal isn’t to fix everything, but to build a foundation of small habits that help you move through the hard days with less struggle, and more grace.

The Bottom Line:

We all want wellbeing to be a standard at work. While companies and leaders absolutely play a critical role in fostering healthier workplaces, we don’t have to wait for policy changes to start feeling more whole and well.

You have agency. You have tools. You have permission to care for yourself first.

When you feel better, you do better. For yourself, for your team, and for the work that matters most.