My Healthy Office Habits

I started my new internship January 8th and I love it!!

I think there’s something about working in an office that makes you re-think your habits. Am I on my phone too much? Do I have good posture? Do I drink enough water? Can I bring something else for lunch instead of a chopped salad?

This is my second internship, so somewhat like having New Years resolutions, I have some “new job resolutions”. I really want to make sure I am good with drinking water here, that I wear my glasses while on the computer (it helps my headaches), and that I get creative with snacks/meals that I pack for work.

Over the past couple of weeks, I’ve been thinking about some of my best healthy office tips that I can share with those of you that have started working a job, too or may be starting soon.

One // Pack a lunch 

I started doing this at my last internship because where I worked there were no places around the office to grab lunch. Also, I liked being able to leave 30 minutes early to beat traffic, so I wanted to be able to eat at my desk. (May seem a little counterintuitive and unhealthy, but the packed lunch balances out I think.) I’ve carried this practice over to my job now because I think it’s important to get a nourishing mid-day meal in.

I find a lot of inspiration on Pinterest, but being a creature of habit, I love to just do some version of a warming salad each week. I prep veggies every Sunday and then divide into containers. I also use healing spices such as turmeric and black pepper for anti-inflammatory properties. Then I’ll add in greens, a healthy fat source, and a plant based protein such as chickpeas. In the morning, For something extra, I’ll toss the bowl in some healthy dressing – either Tessame’s honey poppyseed or my own creation.

Two // Only use my phone for work purposes 

Personally, I use my phone for work because we run social media for many clients, so I’ll often be doing some work on their Instagrams. But other than that, I don’t get on my phone for my personal stuff. (i.e. posting to Instagram, checking Instagram, texting, etc.) It keeps me focused and productive and shows my work place and coworkers some respect.

Three // Check work e-mail only at work … personal e-mail only at home

The first thing I do when I get to work is open up my work e-mail and I close out of it right before leaving. I like to compartmentalize like this and I think it is healthy for work/life balance. In the morning, I’ll check my personal e-mail, which is pretty scant. I’ve unsubscribed from a lot of accounts using Unroll.Me, so I really just get the occasional offer deal from Zoe’s Kitchen and appointment reminders. 🙂

Four // Bring nourishing snacks (and have extras stowed away for emergencies!) 

My favorite snacks to bring are cashews, seasonal fruit (loving clementines right now), and gluten free rice cakes. I also keep extras in my desk, plus a Lara bar. You may find that your office has snacks on occasion, but it may be things like candy or cookies, which is totally fine in my opinion every now and then, but true brain food lies in healthy fats and I find citrus fruits to give me energy and no sugar crash. So those are my go-tos!

Five // Batch tasks

I’m trying to get better at this, but I find that this makes me so much more productive. I tend to take 5-10 minutes when I first get in in the morning to check my e-mail and open up my planner, but then I dive into the first task of the day and try not to stray from it until it is completed. I’ll take breaks between tasks for water, a walk to the restroom, tea, or maybe lunch or a snack, but I just find that this is healthy for my mind and my work place productivity.

Six // Drink plenty of water….don’t worry, restroom breaks allow for walking/standing breaks! 

I always bring a water bottle to work and fill it up as needed. Throughout my entire day, I try to fill up my water bottle and drink it 3-4 times. (My water bottle is approximately 1 liter.) So definitely bring a water bottle with you if you’re wanting to drink more water – and reduce waste. A lot of people argue that they’ll have to go to the lady’s room more if they do this – no biggie! Getting up from your desk and stretching your legs is awesome. Don’t forget to go for a refill.

Seven // Bring peppermint oil for tension headaches

I bring a rollerball of peppermint oil and apply it to my temples and wrists every so often to avoid the tension headaches that I get from looking at a screen and concentrating. It really is awesome, and you can make it yourself! I found a little tutorial for you here. I’ve even shared with my fellow intern a time or two. Everyone gets that icky feeling that comes from staring at your laptop too long, and this really helps. I also like my Doterra breath stick. 

Do you have any healthy office habits? I’d love to learn more!



  • LOVE this post! I have very silimar work habits that I’m trying to build. What Planner do you use for work? I currently use Google calendar but have been considering switching over to paper.


    • Cristina Mandujano

      Hey girl! I use a Day Designer. I LOVE it. I can literally plan every second of my day, set goals, and look at my monthly spread – it’s awesome. Good luck with your healthy work habits!

  • Mi.T Blackman

    Thank you for sharing your tips!

    I’ve switched from a 12yr culinary career where you are constantly moving all day to an 9-5(6) office job and I have been trying to make that adjustment the best way I can. Some days I notice myself not being as productive as I would like to be but I think incorporating some of your tips can help with that; starting with leaving my phone in the car. I’m not used to having total access to my phone for all incoming texts and calls.

    If I had that access at my old job, someone’s food would probably be burning 🙂


    • Cristina Mandujano

      Thanks for reading! Wow, leaving your phone in the car is a sure fire way to be very productive. That’s bold! Thanks for the feedback.

  • I just bought this water hydration reminder thing on Amazon (it’s on my blog if you’re interested, I LOVE it: and it lights up to remind you to drink if you havent picked up your bottle for a while. It’s really helped me to remember to drink more (and pee more, sure) because when work is busy I definitely forget!

    • Cristina Mandujano

      That is SO COOL! I’ve never heard of that, but now I want one, haha!

  • These tips are so awesome for developing healthy workplace habits! I think the peppermint oil rollerball is such an amazing idea; I get headaches way more often than I’d like to admit and think this would be really helpful. Thank you for sharing, Cristina! 🙂 I’m glad to hear you’ve been loving your internship!

    Kaitlin ||