How to be happier in your job

We’ve all read advice on how to be more efficient and harder working in the office. Productivity tends to be the name of the game when it comes to professional improvement. But ultimately, our mental health is just as important as the documents we draft and the spreadsheets we email out. So, how do we effectively walk the line between being professionally productive and personally happy?

We liked this article by The Muse and thought we would share it with you.

Do this today

1. Give Yourself Some Fun Rewards

If you don’t love the things on the to-do list in front of you, try incentivizing yourself with basic bribery. Think along the lines of: “If I finish this report, then I can go get a cupcake from the place down the street,” or “I can go to happy hour with my friends tonight, but only if I finish making this presentation.”

2. Play Like a Kid

Okay, don’t get too crazy with this (you do still want your boss to take you seriously), but taking a few minutes to step away from your desk and play can seriously get you out of a rut. Doodling, playing with some clay, or keeping a small toy or puzzle on your desk to fiddle with for a few minutes can clear your head and spark your creativity in surprising ways.

3. Buy Yourself Some Flowers

Aside from the obvious fact that flowers are beautiful and smell amazing, they can also make you feel happier and more energetic simply by looking at them. Flowers also promote creativity and brighten up a drab desk. So, go pick up a bouquet!

4. Create a Playlist to Boost Your Mood

Music can seriously improve your mood (and productivity) when you’re having a bad day. So pull together some of your favorite songs and use the beats to keep you going through the day.

5. Have a Mini Dance Party During that Midday Slump

Once you have the playlists made, use them to help you get moving! Throw in some headphones, and have a mini dance party at your desk or in your office. You’ll get your heart pumping and your energy up, and you won’t be able to help but feeling a little bit happier.

6. Turn to the Internet

When you need a little boost, there’s no shame in turning to BuzzFeed for some laughs or cute animals.

7. Meditate

Okay, we get it—meditation is a buzzword. You might even think it’s slightly overrated, but that doesn’t mean its effects aren’t real. A study performed by Harvard Medical School and the Bender Institute of Neuroimaging in Germany found that participants who had never practiced meditation but began to experienced stronger emotional control, as well as mental and emotional enhancements. So, close your office door or pop in those noise-canceling headphones, set a timer for five or 10 minutes, close your eyes, and just breathe.

8. Walk Around the Block (Especially if it’s Sunny Out)

Sometimes all it takes to boost your mood at work is a quick walk around the block. Doctors at Mayo Clinic explain that walking is not only great for you physically, but it also lifts your mood. Grab that co-worker you’ve been meaning to talk to, and have an active outdoor meeting.

9. Eat Foods that Boost Your Mood

If you haven’t had lunch yet or are looking around for the midday desk snack, make sure that it includes at least one of these 10 nutrients. They are scientifically proven to help regulate mood on an internal level. Plus, you can find these nutrients in foods that you love, so happy eating!

10. Drink Water

This might seem slightly odd, but drinking water basically helps with everything. Keep a tall glass of H2O on your desk—it will help keep you focused and hydrated and will fight away any nagging headache. You will feel amazing, and your office outlook will be improved.

11. Just Smile

Smiling makes you feel happier. Simple as that. Research has discovered that smiling, whether it’s natural or forced, causes your brain to interpret that physical reaction as positive and will then recognize whatever activity you’re doing as being enjoyable. So, put on a cheesy grin while you’re typing up that report, and you might just find yourself feeling a little bit better about it.

This Week

12. Skip the Coffee, and Exercise Before Work Instead

Not only will you save about £4 every day on that caffeine fix, but your body will thank you for the long-desired activity. Exercising before work has proven to help improve energy throughout the day. More energy means more productivity, so forget about bringing your extra work home with you tonight, because it’s staying right where it belongs: the office.

13. Help a Co-worker Out

Research continues to show that altruism—helping others—actually makes us feel happier. When you prioritize lending a hand to a co-worker in need, you are actually creating a healthy mental reward system for yourself that promotes self-satisfaction. So, go ahead, take 10 minutes to help with that difficult project, and feel the lasting effects all week.

14. Spend Your Commute Thinking of 3 Good Things That Happened Today

Thinking about what you are grateful for—and very clearly identifying those things—has been proven to offer social, psychological, emotional, and even physical benefits (think better sleep, less sickness, and improved happiness).

15. Buy Yourself a Fun Mug

This is the most straightforward suggestion on our list: Go get yourself a mug that makes you smile. We suggest one that also holds cookies, but hey, that’s just us.

16. Give Your Work Space Some Quality TLC

If you work in a cubicle, it’s time to redecorate! Get creative with your space and make the most of it. If you share an area with others, get them involved, too. Treat this as a bonding experience and get to know your neighbors better.

17. Set Aside 20 Minutes a Day for Personal Tasks

We all have personal responsibilities to attend to. But sometimes, those pressing thoughts gnaw away at your brain, and anxiety soon follows. So, consider taking just 20 minutes per day to accomplish a couple of pressing personal tasks. Whether you’re arranging your child’s after-school pickup schedule for the week or making that dinner reservation for your best friend’s birthday, setting aside personal time can help you feel more at ease and way happier in the office.

18. Remember Your Value

Former Cosmopolitan editor-in-chief and career expert Kate White suggests: “When you’re burnt out, it’s hard to remember why you’re doing what you do. Take some time to step back and think about past projects and achievements you’re proud of and how they’ve changed the company in a positive way. Then, map out a plan to take those accomplishments to the next level by developing a new set of goals you can get excited about. You should always have a goal (or three) to keep you motivated about how you can bring more value to your employer—and your resume.”

19. Try Tracking Your Efforts Instead of Your Accomplishments

Try making a habit of focusing on quality over quantity. It’s so easy to get caught up in how many followers, dollars, and hours you rack up per month, but the size of that number doesn’t always translate into the amount of happiness you feel. Keep track of what you’ve done, focus on the tiny wins, and know that the larger accomplishments will soon follow.

20. Switch Up Your Routine

Sometimes it’s just the fact that your days seem to pass by similarly that has you feeling stuck in a rut. So, find a way to switch it up! Walk or bike to work instead of your usual commute to give your mornings a fresh perspective. Ask a friend to lunch instead of grabbing a quite bite at your usual deli. See if you can spend a few hours in the afternoon working from a coffee shop instead of your cubicle.

21. Learn How to be Happier at Work With Our Free Class

Take our straightforward and free online class to learn how to be happier at work. In just five days, you’ll have lessons like “The Meaning of Your Work” and “Happy Today, Happy Forever”—and you’re bound to walk away with some life-changing skills.

This Month

22. Plan an Office Event

Get your co-workers together and organize an office event. Whether you start casual Fridays, create rival company soccer teams, or build a bar for weekly happy hour, having a designated “unwind” time will help incentivize your productivity and get everyone excited for the upcoming event!

23. Get Enough Sleep

It’s that simple. Being well-rested allows you to focus and think better, meaning you spend less time zoned out and more time engaged. Grumpiness is less of an issue when you’ve had those solid eight hours of sleep. The American Psychological Association found that Americans who got more sleep on average tend to be healthier, happier, and even safer. And as a bonus: You’ll finally get rid of those dark bags under your eyes.

24. Make Your Mornings Count

Set aside 15 minutes each morning to gather your thoughts and create your daily goals. You don’t need to get too complicated with this new morning ritual—one or two things are all you should be focusing on. Taking time for yourself will help center and focus you, meaning it’ll be easier to recognize what makes you happy and plot the steps to get there.

25. Laugh Daily

Contrary to the idea that laughing at work means goofing off and getting distracted, Stanford Business School student Eric Tsytsylin suggests that laughter is actually “one of productivity’s greatest allies.” Laughing puts everyone at ease and promotes a “ready to work” attitude once you’ve had that moment of catharsis.

26. Bring Your Pet to Work

Talk to your boss about bringing your beloved pooch to work every once in a while. Research out of Virginia Commonwealth University has shown that bringing pets to work can help decrease stress, improve inter-office communication, and increase overall job satisfaction.

27. Make the Most of the Weekend

When Friday afternoon rolls around and you’re tempted to sneak that file into your bag, just say “no!” Dragging your work home with you every weekend sets you up for a obvious downfall: You will feel like you never left the office. Treat the weekend like the holy grail it is and spend time unwinding with family and friends or rebooting your batteries in private. We promise that it will prepare you for happiness in the boardroom come Monday morning.

28. Add Novelty to Your Job

Find a tantalizing new challenge at work you can run with. Don’t just do something simply because it’s going to make you more promotable—pick something that excites you on a visceral level, satisfies a yearning, or scratches a curious itch. It will make you feel excited to go to work again.

29. Make Sure to Communicate

Communication is an invaluable skill, yet we often forget to utilize it. Whether you start sending more reminder emails or take an extra minute to check in with your manager about the day’s events, communicating will inevitably aid in feeling less stressed out.

30. See if You Can Get Into the Field

Remember how excited you used to get when your class took field trips in middle school? Engaging with the material you were learning about helped keep you focused, engaged, and aware of new opportunities for discovery. The same applies now to your work. Actually getting out from behind your desk and interacting with users and professionals in the same field can reinvigorate and excite you about the work you are doing. See if you can get out of the office for a day and go to a conference, visit your company’s storefront, or do anything else that lets you engage with your work in new ways.

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