Desk workers often face weight management challenges as a result of reduced opportunities to move and the temptation to turn to unhealthy eating and drinking options to counteract stress or tiredness. At YoPO, we believe that sustainable change, including improved weight management, comes from small, intentional habits repeated gently over time. No pressure. No extremes. Just steady, supportive choices that help you feel more energised and in control of your day.
Here are seven workday habits that can improve your energy, focus, mood, and overall wellbeing as well as supporting weight management if needed – in no particular order as each one supports others.
Encourage your desk workers to boost well-being by sharing our ideas for 7 healthy habits:
Table of Contents
1. No sugar or alcohol
Sugary snacks and after‑work drinks can cause energy spikes and dips that leave you feeling tired and craving more. Choosing to step away from the “treat culture” — especially at work — is a powerful act of prioritising your own wellbeing. A simple, confident “no thank you” can go a long way. If you are involved in client entertaining, participating in “dry January” or “sober October” might be helpful to explain a shift away from alcohol and may represent the beginning of a permanent change.
2. Choose whole foods with a focus on protein and vegetables
Whole foods keep you fuller for longer and help stabilise your energy. Protein and vegetables support steady blood sugar and reduce cravings, making it easier to stay intentional throughout the day. Planning ahead helps: check labels if you’re buying lunch, and keep wholefood snacks nearby.
- Power Breakfast: Pair your morning coffee or tea with a protein-rich breakfast, like Greek yogurt and berries or a hard boiled egg
- Pre-Plan Snacks: Keep nuts, seeds, or fruit within reach at your desk.
- Working lunch: Make lunch work for you nutritionally and avoid the afternoon slump with a focus on protein and vegetables – try roasted vegetable salads with fish, egg or cheese, or vegetable soups or stews including pulses.
3. Move for an hour a day
Movement supports metabolism, mood, and stress levels. It doesn’t need to be intense — a mix of steady movement (like walking) and strength‑building practices works beautifully. You can do the hour in one session or break it into smaller chunks throughout the day. Try one of these practices to get you going:
4. Eat when you’re hungry — not just because it’s “lunchtime”
Reconnecting with your hunger cues is a powerful habit. Eating only when you’re genuinely hungry (and stopping when you are full enough) helps you avoid mindless snacking and supports more balanced energy. If your breaks are fixed, planning ahead ensures you have nourishing options ready when hunger arrives.
A short breath practice like this one can help you to tune in to what your body really needs:
5. Stay hydrated
Hydration is one of the simplest ways to support your energy and stabilise your appetite. Aim for around 2 litres of calorie‑free fluids — water, tea or coffee without milk or sugar, or herbal teas – per day. Often, what feels like hunger is actually thirst.
6. Log off at the end of the workday
Stress can influence eating patterns and sleep quality. Creating a clear boundary between work and home helps you unwind, reset, and make more intentional choices in the evening.
Tip: Create a short “end‑of‑day ritual”: tidy your desk, review tomorrow’s priorities, then close the laptop and step away.
You might like to try a short yoga practice like this one Transitions , or take a walk to mark the end of the work day, especially if you are working from home.
7. Prioritise 7–8 hours of sleep
Sleep is one of the most underrated wellbeing tools. Good rest supports appetite regulation, energy levels, and decision‑making. A calm, screen‑free wind‑down routine maybe including some calming yoga poses Prepare to rest 😴 can make all the difference
To promote healthy sleep patterns, set your alarm for 15 minutes earlier than you need to get up and adjust your bed time accordingly. Stick to the wake up routine whether or not you slept well, and start your day with your preferred wellbeing or selfcare routines, maybe one of these:
Conclusion
Try to approach your wellbeing on workdays with intention and kindness, aiming to get closer to consistency on healthy habits most days rather than perfection every day.
Planning ahead, tuning into your needs, and making choices that support your wellbeing can help to dial down the effects of sitting at a desk and ease your return to a healthy lifestyle after the festive season.
If you’d like more guidance, resources, or practices to support your January reset, explore YoPO’s library or get in touch at hello@yoponow.com.
Helen Withers, Director, YoPO Wellbeing Limited
If you would like any further information on this update or to request access to YoPO’s bank of wellbeing resources for desk workers, please contact hello@yoponow.com.