Staying laser-focused on productivity and efficiency at work can help give your career the boost it needs. But it’s not sustainable to prioritize career growth at the expense of your health and fitness. Carving out time for healthy habits can help you improve your physical, mental, and financial health now and in the future. Life moves at warp speed for most busy professionals, but here are a few healthy habits you can build to enhance your overall well-being.
Prioritize sleep
Sleep tends to be the first casualty when your career takes off. However, good sleep has been linked to a lower risk of chronic diseases, better attention and memory, and reduced stress. Aim for 7-8 hours of quality sleep each night. To improve your sleep quality, consider creating a bedtime routine. A routine may include intentionally reducing your screen time at the end of your day or winding down with a physical book or soothing music to help you prepare for sleep.
Manage stress
While stress can be an inevitable part of life for busy professionals, it’s important to find stress management techniques that work for you. Explore options like deep breathing, meditation, or yoga. Take regular breaks and set boundaries between work and personal time for a better work-life balance. For professionals who work from home, that may mean maintaining consistent working hours so work doesn’t extend into traditional non-working hours. You may also want to create a dedicated workspace in a spare room or a sectioned-off area of your living room so you have a sense of separation from work when you’re off the clock.
Plan for your future
Retirement may feel a long way off when you’re an early career professional, but planning for the future can give you peace of mind and help reduce financial insecurity. If work takes up most of your time, consider hiring a financial advisor to help you with investments and retirement plans.
You’ll also want to put a firm financial foundation in place, which may include starting an emergency fund, exploring life insurance, and creating a strategy to pay down debt. Consider getting a few life insurance quotes so you understand how much coverage you can afford. Remember that term life insurance can be more affordable when you’re young and healthy. So, even if you don’t have dependents right now, if you’re planning to raise a family, it may make sense to get life insurance early and lock in a low premium for a 20 or 30-year term.
Eat balanced meals
When you don’t have time to shop for groceries or cook meals, you may find yourself relying on takeout or processed snacks. Consider preparing simple but healthy meals in bulk on the weekend, or subscribe to a meal-kit program that provides you with fresh ingredients so you can prepare meals in minutes. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. Since skipping meals can lead to energy slumps and overeating later, set notifications on your phone to remind you to eat so you won’t forget when your workday gets out of control.
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Incorporating some of these habits can help improve both physical and mental well-being, even with a demanding schedule. Research suggests that it can take anywhere between 18 to 254 days to form a habit, so stay consistent and don’t give up. In time, you may find it easier to maintain good health and an active lifestyle.