Spending long hours at your desk can leave you feeling worn out, sore, and mentally drained. A lot of that comes down to your surroundings. If your workspace isn’t set up to support you physically and mentally, it can make your job feel harder than it needs to be. The good news is that a few small changes can make a big difference. Here are five practical things you can do to improve your wellbeing in the offi
Office chairs play a major role in how your body feels during and after work. If you’re using a worn-out chair or one that doesn’t support your body properly, it won’t take long for discomfort to set in. Poor posture, muscle fatigue, and long-term back or neck issues are often linked to unsupportive chairs.
A good office chair should fit your body and work habits. Look for chairs with adjustable seat height, backrest tilt, lumbar support, and armrests. The seat should allow your feet to rest flat on the floor, and the backrest should support the natural S-shape of your spine. Chairs with breathable fabric and a swivel base make a big difference in how you feel after a full day.
Some office chairs also include headrests or mesh backs to improve airflow and reduce tension in the shoulders and neck. Others have built-in lumbar pads that move with you to keep your lower back supported, even when you shift positions. If you’re setting up multiple workstations or a shared office, don’t go for the cheapest bulk option. Comfortable chairs improve focus, reduce time off for physical complaints, and help everyone work more effectively.
Lighting has a bigger impact on wellbeing than most people realise. Harsh lighting, flickering bulbs, or dim spaces can quickly cause eyestrain and headaches. Over time, poor lighting can affect your mood and make it harder to stay alert. If your office feels dreary or you find yourself squinting at your screen, it’s worth making a few changes.
Natural light is one of the best things for your workspace. If you can, position desks near windows, ideally with side lighting rather than direct glare. Use blinds or sheer curtains to control brightness during peak sun hours. If natural light isn’t an option, mimic its qualities by using warm or neutral white bulbs rather than cold, bluish tones.
You’ll also want to use layered lighting where possible. Combine overhead lights with desk lamps or task lighting. A desk lamp with an adjustable arm is great for reading, writing, or video calls. Make sure your monitor’s brightness is set to match the room’s lighting. Too bright or too dim compared to the surroundings can quickly cause eye fatigue.
Lighting affects more than just visibility. A well-lit space can make you feel more awake, reduce tension, and even help regulate your body’s internal clock, especially during darker winter months.
Staying in one position for too long, even if it’s a good chair, can leave your body feeling stiff and tired. Sitting for long stretches is linked to a range of health issues, including poor circulation, joint pain, and reduced concentration. The solution isn’t standing all day, but making sure your body gets regular movement.
Set reminders to stand up and stretch every 30 to 60 minutes. Even a quick walk to refill your water bottle or stretch your arms can refresh your body and clear your mind. Walking meetings are a good way to get fresh air while discussing ideas. If you work from home, build in short breaks to hang out the washing or walk around the block.
Standing desks are a popular option for switching positions without interrupting your workflow. If you don’t have one, stack a few books under your monitor and try standing for short periods. Some people like using a balance board or a footrest that encourages fidgeting to keep their legs moving while seated.
The key is to keep your muscles engaged throughout the day. Regular movement improves blood flow, reduces fatigue, and helps you focus better without that late-afternoon slump.
Offices can be full of distractions, from loud conversations and keyboard tapping to phones ringing and endless notifications. Even when the noise seems minor, it adds up and affects your ability to focus. Every interruption forces your brain to reset, which slows down your work and drains your energy.
Start by controlling what you can. Noise-cancelling headphones are one of the most effective tools, even if you don’t listen to music. They block out background chatter and help create a bubble of quiet. If music helps you focus, stick to instrumental or ambient playlists to avoid breaking your train of thought.
If your office is open-plan, see if you can position your desk away from high-traffic areas. Plants, shelves, or dividers can help block noise and visual distractions. On your computer, turn off unnecessary notifications or use focus timers to limit when alerts come through.
If you're working remotely, try using white noise or nature sounds to mask household noise. The more you can reduce background interruptions, the more energy you'll have left at the end of the day.
Your workspace should feel like a place you’re comfortable in, not just a blank box with a desk. Adding a few personal touches can boost your mood, reduce stress, and make you feel more at ease during the day.
Start small. A favourite mug, a photo of your family, or a simple desk plant can make a space feel more welcoming. Low-maintenance plants like pothos, peace lilies, or succulents are great for offices. They’re easy to care for and help freshen the air.
You can also personalise your desk with colours and textures that make you feel calm or focused. Maybe that’s a soft mouse pad, a wooden organiser, or a bold desk calendar. Keep the space tidy, but not sterile. A cluttered desk can feel chaotic, but a totally empty one can feel cold.
Having a few comforting or meaningful objects nearby helps reduce stress, keeps you grounded, and reminds you that this space is yours, even if it’s only for part of the day.
Your office setup doesn’t need to be fancy or high-end to support your wellbeing. Investing in supportive office chairs, adjusting your lighting, moving regularly, blocking distractions, and personalising your space are all simple things that can improve how you feel at work. A few thoughtful changes can make your workday more comfortable and less tiring, helping you feel better at the end of the day and ready to do it all again tomorrow.