Whether you’re in the office or working from home, incorporating wellness during the workday can be a challenge. You may even forget about it altogether. In Western work culture, most people move at a rapid pace for the majority of their day, overloading their brains and racing toward burnout. Wellness shouldn’t be just a priority after work. It belongs in the workplace, too. But how? We rounded up some of the most effective wellness activities at work that you can try today. They’re fit for the office or at home. And they only take 5-10 minutes to do. Perfect for break time or lunch! Ready to fill your cup?
Practice Deep Breathing
Looking to do mental wellness activities at work? Chances are you’ve seen this one before. And maybe you’ve tried it once. But it’s at the top of this list for a simple reason. It’s very effective. As long as you do it consistently.
Deep breathing activates your parasympathetic nervous system. The part of your body responsible for rest, digestion, and calming down after stress. When you breathe slowly and deeply, you’re telling your brain, “It’s okay. You’re safe.” That message ripples through your entire body, helping you to relax.
Start simple. Inhale slowly through your nose for a count of four. Hold it for four. Exhale gently through your mouth for a count of six. Do that a few times, even just for a minute. You might notice your shoulders drop, your jaw unclenches, or your thoughts slow down. That’s the shift.
Consistency is key. One deep breath helps. Ten help more. But a few minutes a day, every day? That’s when things start to change.
Time: 1-10 minutes
Write a Gratitude List
Taking a few minutes during a work break to write a gratitude list is simple. But it’s a powerful way to boost mental well-being. This activity encourages you to pause, reflect, and acknowledge the positive aspects of your life.
Nothing is too small to write down. Whether it’s a supportive colleague, a productive morning, or even just a good cup of coffee. By shifting focus from stressors to appreciation, gratitude helps reframe the workday.
Incorporating gratitude into daily breaks can enhance mood, reduce anxiety, and improve overall job satisfaction. It’s a low-effort, high-impact tool! It cultivates emotional resilience and promotes a more connected and appreciative workplace culture. Over time, this regular practice can lead to increased mindfulness and stronger interpersonal relationships.
Time: 5-10 minutes
Go for a Walk
Taking a short walk during a work break is an excellent way to reset both the mind and body. Just 10–15 minutes of walking is all it takes. Whether outdoors or around the office, you’ll increase blood flow, reduce muscle stiffness, and provide a refreshing mental break from your screen. It’s a natural stress reliever that can help improve focus and creativity once back at the desk.
Regular walking breaks also support long-term physical health by promoting better posture, circulation, and energy levels throughout the day. And if this sun is shining, you can get some much-needed vitamin D.
This wellness activity offers a moment of quiet or social connection if done with a coworker. Wellness activities at work don’t get simpler than this.
Time: 10-15 minutes
Create a Vision Board
Creating a vision board during the workday can be a powerful mental wellness activity. Why? It helps employees reconnect with their personal and professional goals. By visually mapping out aspirations, you gain clarity, motivation, and a sense of purpose. It can be related to your career, relationships, health, hobbies, passions, etc.
This activity shifts focus away from daily stressors and toward long-term, meaningful objectives. And by doing so, you can lift your mood. Vision boards also activate a positive mindset through visualization, a technique shown to boost performance and resilience.
Displaying the board in a workspace serves as a daily reminder of what matters most, helping to realign energy during moments of frustration or burnout. It’s a reminder of what you’re working toward. And it encourages mindfulness, optimism, and intentional action.
Time: 10 minutes
Meditate
Meditation is a powerful tool. And dropping it in the middle of your workday improves mental clarity and emotional balance. Even five to ten minutes can help reduce stress, improve focus, and restore a sense of calm amidst a busy schedule. By pausing to breathe deeply and focusing on nothing but your breath, you can take a break from your busy schedule. It’s like a mini vacation for your brain.
Incorporating meditation into the workday doesn’t need a special setting or elaborate routine. It can be done quietly at a desk, in a break room, or even while walking.
Making this a regular habit not only supports individual well-being but can also foster a more mindful, productive workplace culture. Regular meditation reminds us to be present, promoting thoughtful responses over impulsive reactions in high-pressure situations.
Time: 10-15 minutes
Play With a Pet
Looking for fun wellness activities at work? Make it a pet day at the office!
Bringing a pet to work can significantly boost morale and reduce stress throughout the day. The presence of a friendly dog or cat can create a more relaxed and positive atmosphere.
They encourage social interaction and offer moments of joy between tasks. For many employees, having a pet nearby provides emotional comfort and can help reduce feelings of burnout or anxiety.
Pets in the workplace can enhance team dynamics by creating opportunities for casual conversation and shared experiences. If you’re working remotely, you can have a video pet session for employees willing to show off their furry family members. Reports show that interacting with animals decreases cortisol and lowers your blood pressure.
Time: 10-15 minutes
Do Chair Yoga
Chair yoga is an effective and accessible way to improve employee wellness during the workday. Especially for those with sedentary jobs. Research published in the Journal of Occupational and Environmental Medicine found that workplace yoga programs, including chair yoga, can lead to a 13% improvement in mental well-being and a 17% reduction in perceived stress.
These gentle stretches help counteract the physical strain of sitting for long hours. They improve posture, circulation, and flexibility without requiring special equipment or attire.
Also, chair yoga positively impacts mental focus and productivity. There are many simple but effective chair yoga videos on YouTube. And there are chair yoga routines that are as short as five minutes. Also, there are chair yoga apps. For example, Reverse Health has a 28-day chair yoga challenge you can follow along.
Time: 5-20 minutes
Have a Water Cooler Talk Session
Water cooler talk. Those informal, spontaneous conversations at work. They can be surprisingly beneficial for mental wellness. These casual interactions help build social connections, which are critical for reducing feelings of isolation and stress.
Short chats about non-work topics can foster a sense of belonging, boost morale, and create a more supportive work culture. Beyond the social perks, water cooler talk can also spark creativity and collaboration. Unstructured dialogue allows ideas to flow more freely and can lead to unexpected insights or problem-solving breakthroughs.
Engaging in friendly conversation throughout the day offers a mental break from tasks, helping employees return to work with improved focus and a refreshed mindset. And guess what? You don’t need a water cooler to do it! You can even hop on a video call and just catch up on life with your co-workers.
Time: 5-10 minutes
Take a Karaoke Break
Yes, karaoke! Singing, especially in a relaxed and fun environment, helps reduce stress by triggering the release of endorphins. These are your brain’s natural “feel-good” chemicals. It also promotes deep breathing, which can calm the nervous system and reduce anxiety.
On a social level, karaoke encourages team bonding and breaks down workplace hierarchies. Laughing with coworkers, cheering each other on, or sharing a nostalgic tune creates a sense of community and psychological safety . Both of which are essential for a healthy work culture.
Even for the shy or off-key singers, stepping out of one’s comfort zone during a karaoke session can build confidence and resilience. In short, it’s not just a break from work. It’s a way to reset, recharge, and reconnect with joy. If you have Spotify, you can pull up the lyrics to whatever song is playing. And there are tons of YouTube karaoke videos. Hands down, this is one of the most fun wellness activities at work.
Time: 10-15 minutes
Practice Mini Cold Therapy
A mini cold therapy break at work? But how? An ice pack to the neck or face. It’s that simple. And it’s a powerful tool for mental health and wellness. Exposure to cold triggers a natural release of endorphins and norepinephrine, chemicals in the brain that improve mood, increase alertness, and reduce stress.
Physiologically, cold therapy can reduce inflammation, calm the nervous system, and enhance circulation. This helps the body and mind recover from the physical and cognitive stress of a demanding workday. Mentally, it provides a moment of reset. It’s invigorating, and grounding, which can boost focus and resilience for the rest of the day.
As a short, accessible practice, mini cold therapy helps break up sedentary patterns and encourages a proactive approach to self-care in the workplace.
Time: 5-10 minutes