What's one thing you do to prioritize your mental health during the workday? How does this practice help you manage stress or improve your well-being?

Question

Mental health in the workplace is a crucial topic that demands attention. This article presents valuable insights from professionals on how to prioritize mental well-being during work hours. Discover practical strategies that can be easily incorporated into your daily routine to enhance your mental health and boost productivity.

Nick Bach · Answer

I always block off at least 15-20 minutes in the middle of my workday for what I call a "mental reset," and I protect that time as if it were a meeting with a client. Sometimes I take a walk without my phone, sometimes I journal, and sometimes I just sit with a cup of tea and do absolutely nothing—and I mean *nothing*. I think giving myself permission to step away without guilt has been a game-changer.
I used to power through the day thinking I was being productive, but I'd end up feeling burned out by 4 PM. When I started building in this break, I noticed I was not only less stressed but also more focused and present for the rest of the day. I think it's easy to underestimate the value of small, intentional pauses—but for me, they've made a huge difference in how I feel mentally and emotionally by the time the workday ends.

John Gluch · Answer

I go outside for a walk.
I take a walk sometime in the middle of the day. It is my time alone, away from everything—no phone, no meetings, no distractions. Just simple walking with no agenda.
That short walk is the secret. It gets me back on track. It pushes the fog aside and puts me back into focus. It is not a break, but a way to manage my stress. Even though there is scientific evidence proving that it helps people solve problems better and be more creative, I see the effects with my own eyes. After that brief period, I am standing again in front of my desk, full of energy and more alert.
When I don't maintain this habit, I can feel the difference. The tension builds up, and I realize that I lose concentration and become more instinctual. That walk is necessary to keep things in balance. It's not about not wanting to work; it's about working better.
You don't need an hour-long walk or a perfect path. Just a few minutes will suffice. The key is to take a break from the day's demands, allowing the mind to reboot. It's a small habit, but one that makes a big impact on how I relax for the rest of the day, staying focused and clear-headed.

Dr. Erica Wollerman · Answer

One of the most important things I do to help myself manage stress during my workday is building in time between clients. As a psychologist and founder of a group practice, my time is incredibly valuable, and it is tempting to fill the day with back-to-back meetings with my team and clients. However, I work at my best when I am up to date on my emails and documentation so that there is not too much left at the end of the day. Plus, when I have fewer demands on my time administratively and feel less rushed, I am then able to work in a short standing stretch series or workout!
The days when I am able to do that are the ones where I notice I am least stressed and overwhelmed. I highly recommend quick 5-10 minute workout breaks, particularly for individuals in demanding jobs.

Carly Gelb · Answer

It is very important to prioritize your mental health daily, rather than playing catch up once you have already experienced burnout! Something that I do during the workday is try to move around whenever possible. This could be taking a break outside and getting some fresh air, or walking from my desk to someone else's to have a quick chat. These actions break up the monotony of the day and also provide a welcome "refresh" that really helps one's mental health.

Betsy Pepine · Answer

I have a handwritten list of gratitude in a notebook on my desk and update it every day. Three things. No duplicates. Some days it's a little thing, like a peaceful drive into work. Other times it's a big victory with the team. This habit keeps my mind on what's working, not what requires fixing.
Running a business is all about solving problems all day, every day. If you're not careful, your head remains fixated on what's not working. That kind of thinking depletes energy in a hurry. Gratitude stops you from going down that spiral. It keeps your mind clear and prevents stress from overwhelming you. I've discovered it calms me down amid chaos, particularly when choices are high-stakes and stakes are high.
This is a time- and money-free habit, but the return is enormous. I'm more present with my team. More patient with clients. And more in control of how I respond to challenges. If you haven't ever done it, begin today. Keep the list where you can see it. Observe what changes when you train your brain to notice what's working.

Vaibhav Kishnani · Answer

I believe one of the most effective things I do to protect my mental health during the workday is blocking out a daily "no input" break, with no meetings, no messages, and no content.
For 30 minutes every afternoon, I step away from screens and take a walk, journal, or just sit quietly. It might sound simple, but removing all digital noise gives my brain space to reset. I started doing this after realizing that constant context switching was draining my focus and leaving me mentally foggy by mid-afternoon.
This practice has helped me return to work clearer, calmer, and more creative. It is not just a break; it is a reset button. If you're deep in client work or leading a team, making space for mental clarity is not a luxury; it is a leadership habit.

Erena DiGonis · Answer

One thing I do to prioritize my mental health during the workday is to build in small intentional breaks—even just five minutes between meetings or tasks. During these pauses, I step away from my desk, stand up, and take a few slow, steady breaths. Sometimes I'll simply sit quietly, place a hand on my chest, and focus on the rise and fall of my breathing.
This brief moment of slowing down helps interrupt the constant go-go-go pace of the workday. After especially stressful conversations or back-to-back meetings, it gives me a chance to reset, regulate my stress response, and return to the next task with more focus and calm.
I've learned that you don't need a long meditation or a yoga class in the middle of the day to feel better—just a short pause to breathe, stretch, or step outside can make a real difference in how you show up for yourself and others.

Matt Ward · Answer

One thing I do to prioritize my mental health during the workday is stepping away from the phone and taking a quick walk outside, even if it's just for ten minutes. In this business, it's easy to get pulled in every direction all day long, and if I'm not careful, I can run on autopilot without taking a breath. That short walk gives me a chance to reset, get a little perspective, and come back to the table more grounded. It helps me clear my head, especially when deals get complicated or emotions run high. 
I think better when I move, and fresh air gives me that mental reset I need to stay sharp and level. Real estate is about people, and if I'm not showing up with a clear, steady mindset, then I'm not giving clients the service they deserve. That quick break helps me show up as my best self, not just for my clients but for my team too. I've learned that protecting my mental space isn't a luxury; it's part of doing the job right. It's simple, but it works, and it keeps me grounded when the pace picks up or stress starts to creep in.

Jon Hill · Answer

I've increasingly come to rely on micro-breaks from technology as a powerful way to manage stress during the workday.
For a long time, I assumed that five-minute scroll sessions on Instagram or Facebook qualified as mental breaks. In theory, they were a chance to unplug from work—but in practice, they had the opposite effect. Since I was still staring at a screen, and often encountering emotionally charged or distracting content, I never truly gave my mind a chance to reset. Sometimes, I'd walk away from those moments feeling even more anxious than before.
Now, when I feel overwhelmed or mentally foggy, I make a point to physically step away from my laptop and silence my phone. Just that small act—closing the computer and placing my phone face-down—signals to my brain that it's okay to pause.
Instead of scrolling, I'll use those few minutes to stretch, step outside, chat with a team member about something non-work-related, or call a loved one. These simple actions are far more restorative. I come back feeling refreshed and genuinely recharged—not just momentarily distracted.
In a world where digital overload is the default, intentionally creating space from screens—however briefly—can be one of the most effective ways to preserve your mental clarity and emotional resilience.

Jodi Taub · Answer

As a psychotherapist, I try to practice what I preach! I prioritize grounding practices throughout my workday to maintain emotional clarity and presence. One thing I do consistently is take brief, intentional pauses between sessions—just five minutes to stretch, hydrate, or step outside for fresh air. These micro-breaks help me reset, reduce mental fatigue, and return to my clients with renewed focus and compassion. Especially when holding space for others' emotional experiences, tending to my own nervous system is not optional—it's essential.
I also build non-negotiable parts into my daily routine. Every day, I make sure to include some form of movement or exercise, even if it's just a short 10-minute walk outdoors. Getting fresh air, moving my body, and maintaining that sense of structure help ground me. And when I begin to feel overwhelmed or lose focus, I've learned to set limits—I take a short break and come back to a project when I feel more present. These practices help me stay emotionally regulated and resilient throughout the day.

Blake Renda · Answer

I block 15-minute “mental reset” windows between strategy sessions. No devices, no screens—just breathing, light movement, and reflection. This practice dramatically enhances my focus, creativity, and resilience, allowing me to show up fully for my teams and clients.

Sarah Wellband · Answer

As a remedial hypnotist, I am able to communicate directly with my subconscious mind—that part of our mind that's in charge of our emotions, imagination, creativity, and all those automatic thoughts and actions we perform without thinking; life's shortcuts.
This isn't a “woo” superpower—it's very practical. I can understand why a particular emotion is being triggered (anger, overwhelm, apprehension, for example) in any given situation and then use the rational part of my mind to decide if that's appropriate, or if there's a better way to deal with that challenge. As a result, I very rarely feel stressed. As part of my three-session protocol, I teach clients this technique—being able to communicate with the “engine room” of your mind is a very useful skill in all aspects of life.

Dr. Ashley Tolleson · Answer

One thing I prioritize each day is taking intentional, tech-free breaks between sessions—even if it's just for five minutes. I'll step away from my screen, stretch, take a walk around the office or outside if possible, and check in with myself before seeing the next client.
These brief pauses create essential mental space and allow me to reset emotionally. It's a way of honoring the fact that holding space for others requires me to stay grounded myself. Even a short break helps me regulate my energy, reduce tension, and return to my next session with presence and intention. Over time, this small habit has made a big difference in preventing burnout and maintaining a sustainable rhythm in my workday.

Dana Mahina · Answer

My most transformative boundary-setting practice is "Energy-First Scheduling." Unlike traditional time management that focuses on fitting more tasks into your calendar, Energy-First Scheduling begins with mapping your natural energy rhythms and protecting your highest-energy windows for what truly matters—which doesn't always work.
When I moved to Kaua'i after years in the corporate world, I realized I'd been scheduling backward my entire career. Instead of asking, "When am I most creative/focused/energized?" and protecting those times, I was letting external demands dictate my calendar—then wondering why I kept hitting burnout. Now, I begin each week by blocking my peak energy windows first—some for deep work, but others specifically for ocean time, creative projects, and connection with loved ones. I communicate these boundaries clearly with phrases like: "I'm available for calls Tuesday through Thursday between 10am-2pm HST" rather than apologizing for when I'm not available. This flips the traditional scarcity mindset that says "I'll take care of myself after everything else is done" (spoiler alert: it's never all done). Instead, it operates from abundance—protecting your energy actually creates more of it.
The transformation has been profound. Most visibly, I haven't experienced a full burnout cycle in over three years, compared to the quarterly burnout I once considered "normal." Energy-First Scheduling has restored my sense of agency—that feeling of being the author of your own life rather than a character in someone else's story. This sovereignty over my energy has dramatically reduced anxiety and the constant "hamster wheel" thinking that once disrupted my sleep and joy. Perhaps most surprising was how this boundary practice improved my work quality and relationships. When I show up fully energized for client sessions rather than depleted, my coaching is sharper and more intuitive. I'm no longer giving others the "leftover" version of myself.
The truth is, boundaries aren't selfish—they're essential infrastructure for sustainable success. As I remind the women in my Bloom Leadership program: you can't pour from an empty cup, and you can't lead others effectively when you're running on fumes. Energy-First Scheduling ensures you're replenishing what you give, creating success that energizes rather than exhausts.

Ioanna Stavraki · Answer

One way I prioritize my mental health during the workday is by setting aside one hour of protected time just for myself. This is a time that is free from responsibilities, demands, or digital distractions.
In our workdays, we constantly switch between roles and have an overall outward projection of energy to take care of tasks and/or support our colleagues. This makes it very easy to overlook our own needs.
So, having that intentionally scheduled time, whether in the morning to ground myself or in the evening to unwind, really helps me reset, reflect, and maintain a sense of balance. This is paramount for my well-being, as it allows me to then show up recharged and less stressed the next day.

Nirmal Gyanwali · Answer

Most days, by the time noon hits, my head feels completely full. Too many messages, too many moving parts. That's usually my cue to step away for a bit. I go for a walk with no phone, no music, just fresh air and some space to breathe.
At first, I wasn't sure it would help, but over time, it's become something I rely on. Even a short 20-minute walk clears my head and helps me feel more focused when I get back to the desk.
Sometimes ideas pop up while I'm walking, but honestly, most days it's just about slowing down for a moment. I don't try to make it productive. I just let my brain catch up.
Running a web agency means things move fast and problems don't stop. This one simple habit helps me feel more in control and a little less overwhelmed. It's nothing fancy, but it keeps me grounded.

Prioritizing Mental Health at Work: Tips from Professionals

Prioritizing Mental Health at Work: Tips from Professionals

Schedule a Daily Mental Reset

Take a Mindful Walk Without Distractions

Build Breaks Between Tasks and Clients

Move Around to Refresh Your Mind

Practice Daily Gratitude for Positive Focus

Implement a No Input Break

Use Intentional Breathing Pauses

Step Away for Quick Outdoor Walks

Create Technology Free Micro Breaks

Incorporate Grounding Practices Between Sessions

Block Time for Movement and Reflection

Communicate with Your Subconscious Mind

Take Tech Free Breaks to Reset

Adopt Energy First Scheduling

Protect Daily Personal Time

Go for a Midday Walk to Clear

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