1. Check in with yourself daily

"Ask yourself: How am I doing today? How am I feeling?" Kogan writes. "Don't judge your answers or immediately try to 'fix' how you're feeling. Just become aware."

According to research, people who practice emotional awareness are more likely to have greater well-being. By recognizing difficult feelings, you can reduce their intensity, which then gives you an opportunity to find ways to support yourself and feel better.

2. Take a few short, quality breaks throughout the day

The human brain needs to take a break every 90 to 120 minutes to ensure that it can function at its best and avoid accumulated stress and overwhelm. In a recent large-scale study from Microsoft, researchers found five-to-10-minute breaks in between meetings significantly improved focus while also reducing stress and overwhelm.

When you take breaks at work, you also should make sure they are "quality" breaks, which means doing something that can help you "disconnect from work, refuel, and recharge," Kogan writes. A good way to do this is to take a short walk outside, which research shows can boost your mood and improve focus and motivation.

3. Practice acceptance to focus on what's in your control

There are two steps to acceptance, Kogan writes. The first step is to acknowledge the situation and focus on what you know is true. Then, you should identify one step that you can take that will help you move forward with less stress and struggle.

"We tend to underestimate how much ruminating on stressful situations drains our energy," Kogan writes. "Practicing these two steps of acceptance when you find yourself caught in a loop of negative thoughts helps to focus your attention on what you can control and take a productive action, however small."

Taking one small step can also give your brain a sense of progress, which can then motivate you to find other useful actions you can take.

4. Prioritize small moments of connections with your colleagues

"We're all starved for human connection after the years of pandemic isolation and it's negatively impacting our well-being," Kogan writes. "As human beings, we're wired to connect, and studies show that social support and feeling connected improve mental health and reduce stress and anxiety."

To create daily moments of connection with your colleagues, you can greet them with genuine enthusiasm when you're on a call or when you see them during the day. You can also ask everyone to share something good about their week before diving into the agenda for a meeting.

"Be intentional about reaching out to a colleague to just check in, without focusing your conversation on work," Kogan adds. "… It doesn't take a lot of effort or time, but you'll feel uplifted and help the other person feel less alone."

5. Practice gratitude to counter negativity bias

According to Kogan, developing a grateful mindset is always beneficial for your well-being, but it can be particularly helpful during times of uncertainty, which can be "extremely stressful and energy draining."

"By practicing gratitude, you ask your brain to widen its lens and focus its attention on things that are positive, meaningful, or comforting," Kogan writes. "The goal isn't to deny the difficulties you might be facing, but to remind yourself that they are not the entirety of your life."

An easy way to practice gratitude is to write down three things you appreciate every day, either in the morning or evening. By practicing gratitude, you will fuel your emotional energy and improve your resilience, making it easier to positively adapt to challenges.

6. Do things you love outside of work

When you're outside of work, it's important to engage in "active rest," which is something that "actively fuels your energy and feeds parts of you other than just your work self," Kogan writes. Some potential activities include reading, writing, painting, or gardening, which require more engagement than just watching TV for hours.

A recent study of burnout in nurses also supports the benefits of active rest. In the study, nurses who spent time actively resting, either by participating in hobbies or spending time with friends and family, were less likely to experience burnout compared to nurses who did not intentionally disconnect from their job outside of work.

Overall, "[w]hen it comes to improving well-being at work, small things make a big difference if you practice them consistently," Kogan writes. (Kogan, Harvard Business Review, 7/7)

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