5 ways to feel good at work

Simple ways to boost mood and wellbeing, without adding to your to‑do list.

We all know we need to take care of ourselves, but that can feel surprisingly hard to do during a busy working day. Driven by the to-do list, we go from one thing to the next - answer emails, writing reports, sharing information - rarely pausing to notice how we're actually doing. It's only when our mood dips or our shoulders ache that we recognise how draining the day has become.

Whilst preparing a talk mental fatigue caused by digital overload, I found myself coming back to nef's Five Ways to Wellbeing (1) - a set of evidence-based actions known to support personal wellbeing. This time, it got me thinking about how they might fit into a busy working day.

Rather than being another thing to add to the list, could they offer simple ways of putting something back in - small ‘top-ups’ to support you to feel good as the day unfolds? Grounded in research, they're powerful because they’re not prescriptive.

They don't tell you what to do nor how long to spend doing it. Instead, they offer flexible ways to support yourself, depending on your mood and the time you have. That flexibility is crucial at work, where time is tight and wellbeing can easily feel like just another task to "fit in."

Image: Vitaly Gariev - Unsplash

5 ways to feel good at work (even when you're busy)

1: Connect

As humans, we're wired for connection. Even small moments can lift our mood and help us feel more supported.

In the working day, though, it’s easy for interaction to become purely functional - emails, updates, chat messages - without much sense of real connection.

If we're not careful, the day becomes about getting things done rather than how we experience it. Even short exchanges can shift that.

At work, this might look like:

• taking a moment for a genuine check‑in at the start of a meeting

• calling instead of sending another message

• asking a colleague about something beyond the task

• acknowledging someone’s contribution

These brief interactions can help you feel more human in your working day - not just productive.

2: Move

Movement supports both physical and mental wellbeing. It does not need to be intense or time-consuming to have an impact. Research shows that even short bursts of movement—ten minutes or less—can lift your mood.

Yet, in a typical working day, it is easy to stay seated for long stretches, moving only between screens and meetings.

At work, adding movement might look like:

• Standing up and stretching between tasks

• Taking a short walk between meetings

• Stepping outside for a few minutes of fresh air

• Walking while taking a phone call

The aim is not to squeeze in a workout. It is simply to shift your state so you can return to your work with renewed energy.

3: Notice

Much of the working day is spent in “doing mode,” going from task to task without pause.

Pausing to notice acts as a mental circuit breaker. It allows your mind to close one task before opening another. This protects your attentional resource and reduces the mental strain of constant switching.

At work, this could be:

• taking a moment to register a finished task before starting a new one

• noticing how you feel when joining or leaving a meeting

• pausing briefly to look out of the window

• checking in on your physical and mental energy levels

These small pauses are not wasted time. They are what allow you to think more clearly and work more effectively.

4: Learn

Our brains are designed to learn and adapt. Engaging this part of ourselves creates a sense of progress and optimism.

Professional learning doesn’t have to mean formal development or training. It can be much smaller, simpler, and more immediate.

At work, this might be:

• reading a short article in your field

• approaching a familiar task in a slightly different way

• asking a question out of genuine curiosity

• testing a new digital tool, shortcut or approach

Such adjustments keep your thinking fresh and prevent your workday from feeling purely repetitive or reactive.

5: Give

Giving to others, through your time, attention, or support, creates a powerful psychological boost. While it may feel like an expenditure of energy, research shows it actually tops us up.

In a professional setting, this doesn’t need to be something big.

At work, this might look like:

• shining a light on a colleague's quiet contribution

• stepping in to help a teammate balance an overwhelming workload

• mentoring someone or sharing a helpful shortcut

• sending a brief, specific note of appreciation

These tiny investments in others are not distractions from your job. They can shift how you feel in your own work.

Over to you

Only you know what can help you feel at your best during your working day.

What I've found is that the real value in these five activities lies in experimenting. Notice what works for you and when. You'll likely find that small moments (a genuine conversation, a conscious pause between tasks, a brief walk) are enough to lift your mood and make the day feel a little lighter.

At other times, it may mean intentionally adjusting the structure of your day. For example, saving social interaction (meetings) for the afternoon protects your morning for deep focus, while giving you a mood boost later on.

The key is not to turn this into another to‑do list, but to treat it as a toolkit. Start small. Choose one thing to try tomorrow.

Which of these five activities will you experiment with?

Take care of you.

Further reading

1. New Economics Foundation. (2008.) Five Ways to Wellbeing. New Economics Foundation.

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