Cues From your Workday

Workday Cues

The following are possible cues you can use to prompt a new habit. We usually have the most consistent routines in the morning, so it might be easier to incorporate your rebalancing habit into your morning.

  • When I sit down at my desk for the first time
  • After I open my computer for the first time and while it is starting
  • Once I have finished checking my email for the first time
  • After I hit send on an email
  • When I press start on the coffee machine and while I wait for my coffee
  • After I make a coffee or tea
  • After I finish drinking my coffee or tea
  • After I go to the bathroom
  • When I finish drinking a glass of water
  • After I refill my water glass
  • Once I stand up from my desk to go to the bathroom
  • After I complete a task I’ve been working on
  • When I pick up my phone to answer a call
  • When I hang up the phone
  • After I take my lunch out of the fridge
  • Once I have finished my lunch at work and I have put away my lunch things
  • After I finish the last task I need to do before I attend a meeting
  • Once I get back to my desk following a meeting
  • After I realise that I am trying to do too many things at the same time
  • When I notice that it is past 3pm
  • After I notice that I feel tired and have lost concentration in the afternoon
  • When I notice that I have my focus and productivity have reduce
  • When I notice that I am sitting in a slouched posture
  • After I log off a video call
  • After I turn off my computer for the day
  • After I walk in my door at the end of the day

Stack your habits: Cue + Habit

  • After I turn on my computer for the first time, I will take 3 mindful breaths
  • Once I’ve hit send on an email, I will perform a simple eye relaxation
  • After I finish eating my lunch, I will pause and look around and find beauty in 1 thing close by
  • When I log off from a call and before I begin work on the next task, I will perform a seated stretch for my lower back and hips
  • When I notice that I have been distracted and my concentration has wandered, I will take 2 counted, focussing breaths

Turn Stressful Moments into Cues

You can’t always control the events that arise during your day. But you can choose to incorporate helpful pauses into stressful situations, so you can better manage your response and you don’t need to be left feeling anxious, worried, angry or upset.

  • When I return to my desk following a difficult meeting 
  • When I notice that I am feeling stressed
  • After I notice that I am feeling overwhelmed about a deadline 
  • After I notice that I am worrying about an upcoming meeting or presentation
  • When I am interrupted by a colleague
  • Once I have hang up following a challenging call with a client
  • When I have an unpleasant interaction with a co-worker
  • After I notice that I feel annoyed or irritated by my colleague, friend, partner, or children

Stack your habits: Cue + Habit

  • After I return to my desk following a difficult meeting, I will take 3 relaxed, deep breaths
  • Once I have hang up following a challenging call with a client, I will perform 1 mindful, seated twist
  • After I finish eating my lunch, I will take a short walk outside
  • When I notice that I am feeling stressed, I will take 1 calming, counted breath

Re-energise when you need it most

Practise your energising exercise at times of the day when you are running low on energy, and empower yourself to have greater control over your energy and mood.

  • When I notice that it is past 3pm
  • Once I’ve noticed that I am feeling tired
  • After I finish my afternoon snack/ cup of tea
  • When I notice that I am struggling to focus on a task
  • After I return from my last meeting of the day

Stack your habits: Cue + Habit

  • When I hit send on an email, I will think of one thing that made me smile today
  • After I notice that I am feeling tired, I will perform 2 sit-to-stand squats
  • Once I notice that it is past 3pm, I will take 3 relaxed, deep breaths
  • When I notice that I am struggling to focus on a task, I will take 3 quick, energising breaths

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