Four Changes to Make Your Workday Better

4 min read

Education & Career Trends: July 6

Curated by the Knowledge Team of  ICS Career GPS

Work stress and burnout stem from a combination of individual and environmental factors.

  • Excerpts are taken from an article published on

Is your workday leaving you drained and uninspired? Do you find yourself longing for a more enjoyable and fulfilling professional experience? You’re not alone.

According to a 2018 Gallup survey, approximately 23 per cent of employees reported feeling burned out often or always, while an additional 44 per cent reported feeling burned out sometimes. The impact of employee stress is staggering, costing businesses nearly $190 billion annually in healthcare expenses in the United States alone.

Work stress and burnout stem from a combination of individual and environmental factors. While altering work environments and job demands may take time, research has shown that implementing small changes can complement these larger transformations and contribute to improved well-being at work.

Although these interventions won’t eliminate stress and burnout, they can set you on the path to a better workday by offering practical strategies to enhance your overall experience.

1. Three Good Things

  • The “Three Good Things” intervention is a simple practice that involves writing down three positive things that occurred during the workday. 
  • Research conducted with healthcare workers demonstrated that the Three Good Things practice reduced burnout levels and increased happiness, with the observed effects lasting for up to a year after its implementation.

2. Give Yourself a Mini Recess

  • Incorporating a “recess” into your workday, even if it’s just for five or ten minutes, can significantly benefit you.
  • Schedule short, intentional breaks to disconnect from work and recharge.
  • Academic research refers to these as “micro-breaks,” and studies have shown that they have a significant impact on employee well-being and productivity.
  • Microbreaks allow for mental rejuvenation and the replenishment of cognitive resources.
  • By integrating microbreaks into your work routine, you not only enhance your well-being but also contribute to a positive work environment that fosters employee engagement and supports organisational success.

3. Gratitude at Work

  • At the end of each workday, set aside a few minutes to reflect and write down what you are grateful for, embracing both significant and minor aspects.
  • Make an effort to identify new and fresh elements of gratitude daily.
  • Researchers found that employees who engaged in gratitude journaling about work for two weeks experienced an increased sense of control over their work tasks and improved their interactions with their coworkers.

4. Transition Ritual

  • As you wind down your workday, transitioning your focus from work to home can be challenging.
  • To facilitate this shift, take a few moments to jot down any urgent tasks or lingering work-related thoughts.
  • By shifting these matters from your head to a piece of paper, you can prevent them from hindering your ability to fully engage in your personal life.
  • Consider revisiting these notes at the start of your next workday as a helpful reminder of your priorities.
  • This practice can assist you in transitioning from your role as an employee to other significant roles in your life, such as being a parent, friend, spouse, or simply being yourself.
  • Engaging in a transition ritual such as this one is vital in promoting healthy psychological detachment from work and facilitating effective recovery from workday stresses.

The prevalence of work stress and burnout among employees is a significant issue that impacts both individuals and organisations. However, by implementing simple changes and interventions, we can begin to make substantial improvements that make our workday better.

Have you checked out yesterday’s blog yet?

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(Disclaimer: The opinions expressed in the article mentioned above are those of the author(s). They do not purport to reflect the opinions or views of ICS Career GPS or its staff.)

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