Benefits

Helping someone else can lift your mood and energy levels and make you feel stronger and calmer - an effect known as "the helper's high".

How much time?

Even a small act of kindness that takes minimal time can have a positive effect.

Options

Look creatively for opportunities that arise during your day. Examples might include: being a considerate driver, passing on a book that you've enjoyed, having a quick chat with an isolated neighbour or colleague, helping a colleague with their work, recognising somebody's achievement or success, paying a compliment, making a donation to charity.

Benefits

Taking a cold shower can improve mood and increase focus, energy levels and general feelings of wellbeing. It may take some getting used to, but worth persevering with to reap the benefits and as an exercise in strengthening your willpower.

How much time?

Ease in by slowly lowering the temperature at the end of a usual shower. Get the water cold enough that you start to feel uncomfortable and stay underneath it for a minute or two. Gradually increase the effect day by day by making the water colder and by increasing the time that you stay under to up to 5 minutes.

Options

If you get to enjoy cold showers, you might like to explore other ways of getting cold such as ice rooms, plunge pools or cold-water swimming.

Benefits

Coffee is the go-to drink in the morning for many of us - it can improve our mood and energy levels and help us to focus.

How much?

Tolerance levels to caffeine vary and may fluctuate depending on your circumstances and lifestyle, but 3 or 4 mugs per day of average strength is probably enough for most people. Reduce or avoid caffeine if you are trying to lower stress levels as it can heighten feelings of anxiety and jitteriness in some people.

Caffeine takes 8 to 10 hours to fully clear the body, so stop by lunchtime or early afternoon to protect your sleep.

Which type?

Drink coffee for the its unique flavour and effect, rather than disguising it with lots of milk, cream or flavoured syrups. Choose to take your coffee black or with a small amount of milk and little no sugar - if you don't like a strong coffee flavour, switch to weaker blends, or find a tea that you like instead.

The why?

Caffeine's alerting effect is reliable and well evidenced. The same stimulating effect can however tip into jitteriness or heightened anxiety at higher doses or in people particularly sensitive to it, and can affect also sleep if taken too late.

Benefits

Making a cup of tea is a self care routine often repeated several times per day. Increase the benefit by taking your drink away from your screens and spend a few minutes sipping mindfully, focussing on what it looks, smells, feels and tastes like - you may notice that your stress level goes down a notch. Tea also counts towards your daily fluid intake so will also give you the benefit of hydration.

Which tea?

You may enjoy different teas at different times of the day. Reduce or avoid caffeine if you are trying to lower stress levels.

• Black tea or green tea is traditionally reached for as a morning or midday pick-me-up
• Chamomile tea is often used as a calming wind down drink in the evening
• Peppermint tea is a refreshing option often also used to aid digestion

Milk and sugar?

Take milk if you like it - it doesn't affect the hydrating effect of the tea or the absorption of anti-oxidants and the calories added are minimal.

Sugar adds significant calories and can create a blood sugar spike followed by a crash later - so best avoided

The why?

Tea does contain beneficial active components including anti oxidants or L-theanine, but in very small amounts, so there is no strong evidence that one type is better for you than another. There is however good evidence that the act of taking a break to enjoy your drink mindfully, giving full attention to taste, smell and sensation instead of multitasking, does have a beneficial effect on stress in the moment, whatever is in the cup. This effect will be enhanced if you reduce or avoid caffeine.

Benefits

• More energy — morning light is the strongest cue your body clock uses to set your alertness for the day
• Sharper focus — a second dose around midday helps offset the natural afternoon dip
• Easier sleep — the same light exposure that lifts daytime energy also makes it easier to fall asleep that night

Quick tips

• Get outside for 5–10 minutes within an hour of waking
• Add a second dose around midday — lunch, a call, or a break outdoors
• Can't get outside? Sit as close to a window as you can, facing it
• No window either? A 10,000 lux light box used in the morning is a well-evidenced substitute
• It works through your eyes, not your skin — so it counts whatever the weather

Backed by circadian science — see the full guide for the detail and evidence notes.

The YoPO daylight habits guide | YoPO

Benefits

Essential oils have been used therapeutically for hundreds of years and are claimed to produce multiple health benefits including stress reduction, lifting mood, increasing concentration and productivity, and promoting relaxation.

Which oil?

Lavendar - use in the evening to help you relax and wind down before bed

Citrus (orange or bergamot) - use when you are feeling anxious or low, to help ease tension

Peppermint - use during a mid morning or mid afternoon energy slump to feel more alert and less foggy

How to use

Use an oil diffuser to deliver a subtle scent to your room or try a shower/bath oil, a small bottle of oil with a rollerball that can be applied to pulse points or a spray that can be used on your pillow or on a tissue. Read instructions for use carefully - undiluted oils should not be applied directly to the skin.

The why?

Inhaled lavendar has the strongest evidence base and has been shown across multiple clinical trials to promote relaxation. Citrus oils show similarly good evidence for easing anxiety. There is moderate evidence that peppermint boosts alertness and reduces mental fatigue, although based on small sample sizes. These effects are thought to work via the direct link between the sense of smell and mood. However effects are modest, so oils should be used if you like them as part of a wider routine rather than as a standalone fix.

Benefits

A calm wind-down routine helps your body and mind prepare for sleep, so you fall asleep more easily, sleep more deeply, and wake up more rested, rather than going from full activity straight to bed and lying there wired.

The routine

• Start winding down 30–60 minutes before bed if you can — enough time to properly settle.
• Dim the lights and reduce screen brightness where possible. Screens aren't banned outright, but bright light and stimulating content late on can make it harder to settle.
• Choose one or two calming activities to ease into. Examples could be:
  • a warm shower or bath
  • light stretching or gentle yoga
  • breathwork or a short meditation
  • reading something undemanding
  • journaling or a brain dump for tomorrow
  • a calming playlist, podcast or audiobook
  • a cup of caffeine-free tea
  • a few minutes of gratitude or reflection
• Keep the bedroom cool, dark and quiet where possible, and keep your phone out of easy reach.
• Try to keep a fairly consistent bedtime, even if the exact time flexes a little night to night.

The why?

Lower light in the evening supports the body's natural melatonin release, which helps trigger sleepiness, while bright or blue-toned light can suppress it. A calming, low-stimulation routine gives your nervous system time to shift out of an alert state before you try to sleep, rather than asking it to switch off instantly. A cool, dark, quiet room supports the conditions your body associates with sleep. Keeping a fairly consistent bedtime helps anchor your circadian rhythm, which is well evidenced for making it easier to both fall asleep and wake up feeling rested.

Look at How to sleep better | YoPO for more tips to improve your sleep quality.

Benefits

A brief break for tidying up your environment can reduce stress levels, improve your mood and help you to feel calmer, more focussed and more in control.

How much time?

Even tidying one drawer or the surface that you are working on can have a positive effect.

Options

Allocate 5 minutes to tidying, decluttering, cleaning up and organising an area of your environment that is getting you down.  Notice whether you feel any different afterwards.

Benefits

Getting outside can reduce feelings of stress and anxiety, improve concentration and focus and boost Vitamin D and immune function. Getting outside into daylight soon after you get up helps to regulate your sleep cycle.

How much time?

As much time as you can spare, but even 5 minutes will produce benefits.

Options

Take as much time outside doing activities that you enjoy as possible. On busy days, try to form a habit of stepping outside for mini breaks, even just for a short time.  Combine with a few minutes of conscious breathing if you like (maybe one of the breathwork options in our Practice library)

Benefits

Humans are social beings and studies have shown that people who have more social interactions are on average happier and feel more socially connected than those who interact less.

How much time?

The more the better, particularly if you are alone for large parts of your day or if you tend to be glued to mobile devices or TV when at home with housemates or family. But if you are feeling dull and flat even a quick casual interaction can transform your mood.

Options

All interactions count whether face to face, on the phone and via texting, online messaging or chat, and including both meaningful discussions and brief casual interfaces.

Benefits

Laughter reduces physical tension, stress and anxiety and improves mood, energy levels and general feelings of wellbeing. Studies have demonstrated measurable physiological effects - laughter boosts immunity, lowers stress hormones and decreases perception of pain.

How much time?

The more the better and especially worth focussing on if you are someone that laughs rarely

Options

Notice what makes you laugh and how often you laugh during a typical day. Try to actively seek out more of what makes you laugh whether that is being with particular friends or colleagues, comedy shows, games, videos, films, books, seeing the funny side of situations. See how often you can make others laugh too - to strengthen relationships, enhance teamwork and reduce conflict.

Benefits

Drinking plenty of water supports energy levels, brain function, and mood as well as physical performance.

How much?

6 to 8 cups or glasses of fluid per day, is a typical recommendation, more if you are feeling hot or if you are exercising. All drinks count as fluid, and diets including a high content of fruit and vegetables are hydrating too, however a focus on drinking water through the day is an easy habit to build into a busy routine and likely to be beneficial to mental as well as physical wellbeing.

Try our hydration calculator to see how much you water you should drink at the desk: Hydration Calculator | YoPO

Options

Get into the habit of drinking a glass of water soon after getting up. Then use the hydration calculator to work out how much you should be drinking during your day at the desk. Fill your water bottle morning and afternoon and sip through the day to hit your target.

Benefits

Dancing along to a favourite track gets your body moving, raises the heart rate and can relieve tension and boost mood. You can make it as lively or gentle as you like

How much time?

As much time as you like, but even dancing through a break of a few minutes can lift the energy and make you feel more upbeat and positive

Options

Learning step sequences or specific dance styles can challenge the brain and boost cognitive performance

Benefits

A short transition ritual between work and home helps you close the mental "open loops" of the day, switch out of work mode, and protect the evening for rest and the people in it, rather than carrying work stress and half-finished tasks home with you.

The routine

• Before logging off, do a quick brain dump: jot down anything unfinished or on your mind for tomorrow, so it's captured rather than circling in your head overnight. A couple of minutes is enough.

•  Do one or two small closing actions to signal to your brain that work is done. Examples could be:
  • • tidy your desk or clear your screen
    • close your laptop or browser tabs
    • write tomorrow's top priority on a sticky note
    • a short handover message or to-do list for the morning
    • physically leave your workspace, or put your work devices away and out of sight
•  Choose one or two physical or environmental change to mark the shift out of work mode. Examples could be:
  • • change out of work clothes, or take off shoes/lanyard
    • step outside for a few minutes
    • a short walk or commute without checking your phone
    • a few stretches or shaking out tension
    • a change of lighting or music
    • a few minutes of fresh air or a cup of tea

• Avoid checking email or messages again once you've logged off, if you can — let the brain dump hold anything urgent until tomorrow.

The why?

Writing down open tasks reduces the mental rehearsal that keeps work "live" in your mind after hours, a habit known to interfere with switching off. A deliberate transition ritual, even a brief one, gives your nervous system a clear cue to shift out of work mode, in the same way a wind-down routine cues the body for sleep. Changing your physical environment or clothing reinforces that boundary further. Avoiding late check-ins protects your recovery time, which is what allows you to come back the next day with energy, focus and patience restored.

Benefits

A screen free morning routine helps you to start the day calmer, clearer about your direction, more motivated to move forward what's important and less reactive to your inbox.

The routine

• get up at the same time each work day and flex this by no more than 60 minutes on non work days
• 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 2 or 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
  • take time to enjoy a healthy breakfast
  • take your coffee or tea outside for a few minutes
  • do a few stretches
  • take a movement snack (eg a few squats, calf raises, wall press ups)
  • 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
  • morning pages - write down whatever is on your mind without critical judgment
  • breathwork or meditation
• decide on your top priority for the day – something that will represent a 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.

The why?

A consistent wake up time anchors your body's internal clock. This consistency sets your circadian rhythm, stabilises hormone release and supports healthy sleep patterns.

Hydration and morning light first thing has been shown to reset your circadian clock and improve alertness and mood. Delaying screen time gives your nervous system a buffer to reset before the demands of the day start to encroach. Naming your top priority before logging on is well evidenced for protecting focus and follow through. Starting the day by taking positive actions and completing tasks of your choice, even small ones, makes you feel more capable and in control, so that you start the day in the driving seat rather than in reactive mode.

Benefits

Listening to music can boost mood, improve cognitive performance, reduce anxiety and promote relaxation. Different types of music will probably produce different effects for you.

How much time?

As much time as you like, including having music on while you work if helpful and appropriate, but even listening to one track that you enjoy can produce benefits.

Options

Add singing along or dancing to amplify the effect if you are looking for a lift rather than relaxation. Both are stress relievers, singing is also a form of breathwork and dancing is energising and can help to ease tension in the body.

Benefits

Spending time in nature has been linked to improved mood, reduction in stress and anxiety and improved ability to focus. Even something as simple as having plants in your workspace can lift the spirits, improve productivity and improve air quality to reduce the risk of minor ailments.

Different options

During a busy day, make a point of engaging with nature when you can - in the morning, have breakfast in the garden or just step outside and breathe in fresh air for a few minutes, notice the trees or flowers that you see during your commute, walk for a  few minutes in a green space or along a tree lined road at lunch time or after work if you have the opportunity, or just water and tend to a plant near your desk. Let your focus grow soft, breathe, relax and appreciate.

Benefits

Singing reduced stress levels and improves mood, while deepening the breathing and encouraging focus on posture.

How much time?

Even singing along to one upbeat track that you enjoy will have a positive effect.

Options

Find a space where you can sing out without inhibition! Pick your track and sing along to the melody or the harmonies/backing vocals, switch between the two or improvise. See how high and low your vocal range goes and how long you can sustain the long notes.

Benefits

Good sleep underpins health as it allows the body to repair, the brain to organise memory storage and the internal systems to regulate emotions and lower stress, anxiety and irritability.

How much?

Most adults need 7 to 9 hours sleep per night most of the time. Signs you might need more sleep include:

• feeling tired during the day
• relying on caffeine to get you through work
• feelings of low mood or being grumpy or irritable
• difficulty in focussing

Options

Our sleep strategies tool provides a checklist of things you can do to improve your sleep quality if this is an issue. Recommendations are ranked according to strength of evidence that support them.

It also includes quick tips on what to do if you have trouble falling asleep, wake in the middle of the night or wake too early in the morning.

Find it here: How to sleep better | YoPO

No step count. Just fit in what you can.

If your working day keeps you static, walking is one of the simplest, most evidence-backed actions you can take for your body and mind.

You don't need to hit 10,000 steps, or even 5,000 steps. Just try to find the small, repeatable moments in your day where a short walk can slot in without taking up time.

Try these ideas:

• Set a reminder: when you sit down, set a reminder to take a break 55 minutes later if you are still sitting and walk for 5 minutes
• Stand and step: if you have a standing desk, stand when the reminder pings and walk gently on the spot for the next 5 minutes while continuing to work
• Walk and talk: Walk outside or up and down a corridor when you take phone calls
• Meet and move: Suggest a walking one-to-one instead of a seated meeting
• Pace and think: Working through a problem? Try pacing while you do it – if you can get outside, even better
• Stretch and brew: Use the tea or coffee run to walk to a different floor or around the office.
• Steps between tasks: Use the natural pause between finishing one piece of work and starting the next as your cue to get up.

For more detail see our guide here The YoPO walking habits guide | YoPO