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5 tips to get through a busy work week


We don’t claim to be experts but we’ve been in the game a long time so we’ve put together 5 Top Tips to help us navigate our way through a busy week here in the office. And it didn’t feel right keeping these little nuggets of goodness to ourselves so we thought we’d share them with you. You’re welcome.

Hopefully, you’ll find them as helpful as we do.

1. Power Hour

Treat yourself to a little me time in the morning. It might be as little as 10 minutes or as long as an hour – it doesn’t really matter. What matters is that you indulge in a little self-care at the start of the day.

You may want to fill this time with meditation, mindfulness or just some quiet.

All are proven to:

  • Lower stress and increase self-awareness;
  • Help regulate emotion and increase focus;
  • Promote a positive mental attitude;
  • Increase compassion and improve sleep

If you need a little help with your mindfulness practice, then apps like Headspace can help but it’s not a necessary requirement. All you really need is a quiet space and a comfortable position.

It doesn’t matter what you do in this time, what matters is that you do it first thing in the morning to put yourself in a winning mindset.

This is not the time to check your emails or social media, but surely you already knew that, right? Instagram can wait. Put your phone away and focus on you.

2. Schedule your workouts like meetings

OK, so we admit, this isn’t profound new age wisdom that we’re spouting but here but… exercise is important.

For the sake of this post (and because sometimes we need some extra motivation), let’s reel off a few benefits of regular exercise:

  • Improve mood and decrease feelings of anxiety, depression, and stress;
  • Increase the production of endorphins;
  • Assist with weight loss, strengthen your muscles and bones and increase your energy levels;
  • Reduce the risk of chronic disease, improve the health of our skin, brain and memory;
  • Improve sleep quality and relaxation;
  • Reduce pain and inflammation;
  • Improve sex life.

So, we all agree that exercise rocks, the challenge is building it into your busy work week.

Try and schedule your workouts like meetings.

That’s right. Look at your calendar. Most of our weeks are built around some kind of a routine.

Look for where there’s a gap where you can fit a workout in, even for just 15-20 minutes to begin with and build up slowly to your ideal workout time.

But start small and look for ways to make your workout achievable and convenient.

For example, join a gym near where you work. If you have to pass it on your way to and from the office, you’ll find it easier to go there than to a gym that’s on the other side of town.

Or take a yoga or spinning class next to your favourite café and reward yourself after with a refreshing treat.

Remember the important thing is to schedule it and commit to attending your workout meetings as you would any other important meeting in your calendar.

3. Eat Well and prep in advance

It makes sense for this tip to follow exercising because the benefits of exercising and eating well are well documented.

Some of the benefits of eating well include:

  • Brighten your mood and protects your bones;
  • Strengthen your fertility and immune system;
  • Boost your cognitive capacity and improves the health of your skin;
  • Heightens your sex drive;
  • Reduce insomnia and soothe sore muscles;
  • Provides energy and reduces your cravings for unhealthy food.

When you’re looking ahead to a busy week, having easy meals to hand is a recipe for success.

Batch cook a couple of hot meals at the weekend. Something that you can easily reheat for lunch at work or in the evening for dinner.

For cold meals, slice and chop veg and store in an airtight container in the fridge. Then as you fly through your week – winning on all counts because you’re crushing tips 1 and 2 – you know you’re only moments away from a delicious salad or a tasty stir-fry.

Fruit and nuts make great snacks. Avocados are easy to carry and prepare and individual portions of porridge oats are quick, delicious and packed with nutrients.

Now, we admit, while this might take a couple of hours over the weekend to prepare, the pay-off during your busy week will be well worth it.

Just roll up sleeves up, put on your favourite podcast (if you need a recommendation have a listen to Almost Famous hosted by Barnaby Slater) and while you chop, think of how smug you’ll be feeling during the week.

4. Invest in You

Sometimes, the support of a training partner or a friend who knows about nutrition or a mentor can work wonders at reducing stress. These sorts of people can support you when you face challenges at work and offer reassurance as you work to achieve your goals.

Devoting a specific time and place to meet with someone who has your best interest in mind can benefit you massively when in the throes of a busy week.

5. Commit to something that brings you joy

Contrary to what popular culture may have us believe, investing in joy is not a waste of time. Joy and laughter are medicinal, free and good for us all. Yay!

In case you’re wondering, laughter:

  • Increases serotonin and endorphins in the brain;
  • Replenishes the lungs, relaxes muscles and eases tension in the body;
  • Reduces stress hormones in the body, protects the heart, strengthens the immune system;
  • Relieves everyday worry and stress;
  • Adds positivity and resilience to life;
  • Improves overall happiness and mood;
  • Helps to ease worry, anxiety, and fear.

So at first aim for 30 minutes of joy once a week then gradually increase it to 30 minutes a day.

This could include watching re-runs of your favourite show, spending quality time with family or friends, listening or playing music, learning a new hobby, walking your dog. Anything that brings you joy, go and do it.

And that’s it – our Top 5 tips to getting through a busy work week.

Now, we’d love to hear from you. Did you like this post? Do you have any ideas and tips of your own you’d like to share?

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