11 Workplace Wellness Tips to Help You Avoid Burnout

Adapted from article originally published in the September 2026 issue of Shawnee Outlook

This time of year is jam-packed here in Pottawatomie County. Between school pickup lines, the county fair, and Friday night football, clocking in to work every day can feel like just one more thing to get through. Before you know it, big bad burnout can come knocking at your door.

It rarely happens all at once, either. Some weeks it’s yet another lunch snarfed down at your desk. A walk you meant to take and didn’t. Sometimes it’s a full inbox still waiting when you finally head out the door or a whole weekend that disappears before you’ve even had a chance to rest.

The good news is, you don’t need a wellness retreat to make your workday feel a bit better. Most of the time, it just takes filling the small gaps in your day a little differently. Here are a few workplace wellness tips to get you started, courtesy of your pals at Pogo.

Steal your commute back. 

Whether it’s five minutes or forty-five, that drive doesn’t have to be a straight shot from one obligation to the next. Swap the news for a podcast that makes you laugh, slow your heartrate with relaxing music, or give a loved one a call to reconnect. Arriving with a clear head makes a world of difference throughout the day.

Make your lunch break earn its name. 

“Break” implies you actually stopped. If lunch has quietly become a thing you do with one hand while typing with the other, try eating anywhere but where you work. Whether that’s the break room, your truck, a bench outside, or a full-on local restaurant, make it a priority to get away from your workspace at lunchtime.

Let your phone off the hook.

Pick one hour in the evening — dinner, bath time, gym sesh, Thursday night football, whatever fits — and put your phone somewhere you can’t see it. The emails and phone calls will still be there in an hour, and cutting back on screen time can lead to lower stress levels and deeper sleep. Switching your phone to “Do Not Disturb” during key points of your day can also help protect your peace.

Sneak in some extra movement.

Take the stairs instead of the elevator. Pick the far parking spot instead of the close one. Make one meeting a walking meeting. If your workplace allows it, bring your sneakers to work and grab a lap during your lunch break. Small movement adds up faster than a big workout you never quite get around to.

Actually take the day off you’re owed. 

Not the kind where you’re still checking in “just in case.” The kind where somebody else has your shift covered or your out-of-office reply is doing the talking for you. Research suggests taking consecutive days off is one of the most efficient ways to recover from workplace stress, but even a single day fully unplugged gives your mind and body real room to reset.

Treat your breaks like they’re non-negotiable. 

No matter what your work looks like, breaks are often the first thing that gets sacrificed when things get busy. But even ten minutes away from your desk or the floor resets you for the stretch ahead. Protecting that time is part of doing the job well for the rest of the day.

Fuel up like it matters, because it does. 

Chowing down on whatever’s fastest between meetings, service calls, or patients is an easy habit to fall into, but a few minutes of prep can go a long way. Toss a bag of nuts or a protein bar in your bag, keep cut-up fruit or veggies in the breakroom fridge, or go for the healthier options at the gas station. Even a handful of trail mix or a meat stick beats yet another bag of chips.

Keep water within arm’s reach. 

It sounds simple, but not getting enough water is one of the quickest ways to feel wiped out by hour four. So keep a water bottle at arm’s reach. Plus, sometimes those afternoon sweet-and-salty cravings are actually just a sign you’re thirsty. A water bottle you actually refill beats vending machine junk every time.

Stretch before you clock in, not just after. 

A couple minutes of stretching your back, shoulders, and legs before the workday can save your body a lot of wear, whether that day looks like standing on concrete or sitting behind a screen. Speaking of which, if you spend your workday in a chair or behind the wheel, stretching and standing from time to time is more important than you might think. Experts say sitting for long periods of time could raise your risk of obesity, high blood pressure, unhealthy cholesterol levels, and even heart disease and cancer.

Protect your sleep like it’s part of the job. 

Rotating shifts, early mornings, or a mind that won’t shut off after a long day all make good rest hard to come by. But healthy sleep isn’t a nice-to-have. It’s essential in keeping you sharp and safe. Try putting the screens away before bed, keeping a consistent wind-down routine, and hanging up blackout curtains, especially if you work the night shift and get your sleep during daylight hours.

Lean on your crew. 

Humans aren’t wired to do hard things alone. Our brains are actually built for connection, and your team is a built-in lifeline. Whether it’s a work wife down the hall or the coworker who always covers your break, every job is easier with people who get it.

Wellness at work is just that. Work. But it’s the good kind. A handful of small, deliberate choices, repeated often enough, becomes the way a workplace runs — and eventually, the culture that workplace is known for. Start with one this week.