Longer days, warmer light, a different pace — summer changes how we feel, but it doesn’t change the hours spent at a desk. For most desk workers, summer doesn’t remove the strain of sitting and screens; it just adds a layer of restlessness and FOMO on top of it.
Start with how you feel today, and let that guide you to what will help to work happily and productively through the summer season.
Table of Contents
Table of Contents
1. Energy reset
Feeling run down or low energy? Reset your rhythm
Summer’s natural light shift makes earlier waking easier — and that’s an opportunity, not an obligation. An earlier start can create room for focused work, a walk, or simply five quiet minutes before the day takes over, which often does more for low energy than a stronger coffee.
**Try this:** design a morning routine appealing enough that you want to go to bed earlier for it. Small and repeatable beats ambitious and abandoned by Wednesday.
Our top tips:
- on waking get straight out of bed, drink a glass of water, open the curtains and let the daylight into your eyes, then make the bed. A 3 minute routine to get your day off to a positive start.
- decide on 3 activities that will set your day off positively and engage with each before turning on your phone or checking emails, even a few minutes will help. Examples could be: turn your shower to cold for 1 minute, eat a healthy breakfast, take your coffee or tea outside for a few minutes, do a few stretches, go for a short walk – round the garden is fine, water your plants, spend time with your pet, listen to an inspiring audiobook or podcast, or some uplifting music
- decide on your top priority for the day – something that will represent a small step forward in your work or personal life, or something that will bring you joy. Note it down in your calendar or phone notes and head into the rest of your day bearing this priority in mind.
2. Move outside
Missing out on summer because you’re at the desk? It’s easy to resent being at work on a sunny day while colleagues are holidaying.
Making a point of getting outside every day really helps. Try to fit walking, swimming, cycling, or outdoor yoga into each day – ideally taking at least 20–30 minutes outdoors. Consistency and enjoyment counts way more than the length or intensity of your exercise.
Our top tips:
- keep light layers, sun protection, waterproofs, a change of shoes and drinking water to hand on office days so that you can do somehting whatever the weather
- notice your surroundings. Go outside without a phone (or put it onto flight mode) and without a fitness tracker – it’s getting outside that is important, not hitting targets
3. Shape shift
Suffering from more aches and stiffnes than usual?
Being static at a desk for hours is particularly challenging for many of us when the weather is fine and to make matters workloads may increase with team members being out of office.
Take a micro break when you can to counter the shapes your body holds during a day at a screen. A few short, targeted movement breaks do more than an occasional long session:
Try this:
Sprinkle these through the day rather than saving them for one block — a couple of minutes in the morning, at lunch, and in the evening all adds up.
4. Hydrate
Can’t concentrate?
Heat raises the importance of hydration, and dehydration is a well-documented drag on cognitive performance. This may show up as a feeling that you can’t focus rather than obvious thirst.
Keep a bottle of water at your desk and try to drink at least 500mls in the morning and the same in the afternoon, in addition to any tea, coffee or soft drinks that you have. Drink more if you exercise at lunchtime, if you feel uncomfortably hot, if you’re struggling to concentrate or if your head feels muzzy.
**Try this:** if plain water is dull, add lemon, lime, cucumber, or mint, or brew a jug of tea (black tea or herbal), chill it, and serve over ice with a splash of sparkling water.
5. Nourish
Struggling to keep going?
What’s on your plate has a real effect on mood, motivation and stress resilience. Summer produce makes it easier to nourish your mind and body with a full spectrum of vitamins and micronutrients: try to eat as colourful a combination of fresh fruits and vegetables are you can – especially leafy greens, cucumber, berries, tomatoes, and watermelon, together with whole grains, fish, beans, dairy, nuts and seeds.
Eating a light, healthy breakfast and planning a proper lunch each working day are small, mindful acts of self-care that pay dividends in terms of afternoon energy and mood. And should stop you being tempted by unhealthy “treats” and snacks.
**Try this:** shop seasonal and local, then build meals around what’s fresh — salads, mezze, Buddha bowls, or pasta with vegetables and pulses — rather than following a recipe to the letter.
WATCH THIS SPACE: YoPO nutrition content coming soon.
6. Employers’ perspective
To support your employees in looking after themselves on workdays through the summer season, you could consider the following:
- is there plenty of water is available, plus coffee and a range of teas, including caffeine free/ herbal options?
- is there enough fridge space to allow employees to store pre prepared lunches and snacks?
- is there any more that could be done to optimise flexibility in working hours – to allow employees to flex their working patterns according to what works best for them? Especially if the office is hot
- are management modelling frequent desk breaks and taking advantage of flexible working arrangements so that these are seen as normal and acceptable?
- do 1-1 review meetings include chats about welfare as well as performance? Can anything be done to help the individual cope with the summer season at work better?
YoPO can provide resources for employers including:
- a tick list of easy steps that can be taken to demonstrate your focus on desk workers’ wellbeing being at the heart of your operations, and
- bespoke advice on navigating any hurdles specific to your workplace
- referral to other wellbeing providers for specialist needs
If you would like any further information or to request access to YoPO’s wellbeing resources for desk workers and their employers, please contact hello@yoponow.com
Helen Withers, Director, YoPO Wellbeing Limited
References
Here are some additional resources that may be helpful: