5 SMART Goals for Reducing Workday Stress
Introduction
Work can be a significant source of stress, especially when much of the day is spent at a desk, in meetings, or glued to a screen. Managing stress in these environments can feel challenging, but incorporating simple, movement-focused habits throughout the day can make a real difference. Physical activity has been shown to lower cortisol levels, improve mood, and help reset our mental energy, all of which combat stress in effective and lasting ways.
When I started feeling the effects of prolonged sitting and constant screen time, I found that breaking up my day with small movement breaks helped me focus better, reduced tension in my body, and improved my overall wellbeing.
These five SMART goals are designed to reduce workday stress by introducing simple yet effective ways to integrate movement and brief mental resets. Each goal encourages you to step away from your desk, get moving, and create healthy workday routines. Let’s look at how each goal can support mental health, relieve physical strain, and improve digestive health, all critical factors in reducing stress and enhancing productivity.
SMART Goals for Reducing Workday Stress
Reducing stress during the workday doesn’t have to mean making drastic changes. These five simple, achievable goals can help you introduce calming, movement-based habits into your day that reduce stress, boost focus, and improve overall wellbeing.
Walk outside at lunchtime for at least 30 minutes every day: Fresh air and movement help reset your mind and body, alleviating stress and providing a mid-day energy boost.
Limit meetings to 55 minutes, leaving 5 minutes for movement: By shortening meetings, you create intentional breaks to stretch, breathe, and recharge, preventing the buildup of tension and fatigue.
Walk to speak to a colleague instead of emailing at least once a day: Taking a moment to walk and connect face-to-face not only reduces sitting time but also adds a positive social aspect to your day.
Stand up during phone calls longer than 10 minutes: Standing during calls keeps your body active, eases back and neck strain, and reduces the stress that comes from long periods of sitting.
Have coffee meetings away from your desk twice a week: A change of environment during coffee breaks provides a mental refresh, encourages movement, and makes work breaks more restorative.
Each of these goals brings a new element of movement and mindfulness into your workday, improving not only stress levels but also physical health by easing musculoskeletal strain and supporting digestion. Let’s dive into each of these goals to explore how they can help you create a healthier, more balanced workday.
SMART Goal 1: Walk Outside at Lunchtime for at Least 30 Minutes Every Day
Taking a 30-minute walk during lunch might seem like a luxury in a busy workday, but it’s one of the best ways to reset mentally and physically. Getting outside, especially into a green space, can significantly reduce stress by exposing you to fresh air, sunlight, and a change of scenery. This break from the work environment gives you a moment to recharge, which can enhance your focus and productivity for the rest of the day.
A lunchtime walk can do wonders for mental health. Walking boosts endorphin levels, helping you feel more positive and better equipped to handle work challenges. Natural light exposure also supports circadian rhythms, which can improve sleep quality, making it easier to manage stress overall. Personally, I’ve noticed that my energy and mood are markedly improved when I make time for a daily walk, and I return to my desk feeling more focused and less overwhelmed.
From a physical standpoint, walking outdoors is beneficial for musculoskeletal health. Prolonged sitting creates stiffness and poor posture, which can lead to neck, back, and hip strain. Walking helps to counteract these issues by stretching out muscles and promoting better alignment. Regular movement like this is also essential for improving joint flexibility and reducing the risk of repetitive strain injuries.
Sitting for extended periods can slow digestion, leading to bloating and discomfort, especially after lunch. Walking helps keep the digestive system active, reducing stress-related digestive issues. I find that walking after lunch keeps me feeling light and comfortable, rather than sluggish and bloated, which makes a significant difference in my afternoon productivity.
To make this goal achievable, schedule your lunchtime walk as a non-negotiable appointment in your calendar. Choose a route you enjoy or explore new paths each week to keep it interesting. If you can, walk to a local park or a scenic spot to add variety and keep yourself motivated to stick to this habit. You’ll be surprised how much a simple midday walk can refresh your outlook on the rest of the day.
SMART Goal 2: Limit Meetings to a Maximum of 55 Minutes, Use the Remaining 5 Minutes for Movement
Meetings are a necessary part of many jobs, but long, back-to-back sessions can be exhausting and contribute significantly to workday stress. Setting a time limit on meetings to ensure you have time for a five-minute movement break can help alleviate the mental fatigue that often follows prolonged periods of sitting and listening. These brief intervals are opportunities to get up, stretch, take a few deep breaths, and reset before moving on to the next task or meeting.
Reducing meeting times not only promotes movement but also helps create a focused and efficient atmosphere. Shorter meetings encourage participants to stay on track, respect each other’s time, and avoid unnecessary tangential discussions. In my experience, setting a time limit makes the meeting feel more like a purposeful activity, helping everyone leave with a clear sense of what was discussed and decided.
The benefits for musculoskeletal health are considerable. Sitting for extended periods, especially without breaks, leads to tightness in the neck, shoulders, and lower back. A five-minute break allows you to stand up, stretch, and release the tension that builds up during meetings. Simple stretches, such as reaching for the ceiling or doing gentle neck rolls, can make a big difference in how your body feels by the end of the day.
Taking a movement break between meetings is also advantageous for mental health. It helps reduce stress and improves focus, as our brains benefit from short periods of rest. These small pauses provide a mental reset, so you’re better prepared for the next task or discussion. By intentionally scheduling these breaks, you’re giving yourself a way to decompress, reducing the risk of burnout or midday energy crashes.
To make this goal practical, schedule 55-minute meetings. Explain that the remaining five minutes are for movement and to give people a break before their next work commitment. Many people will likely appreciate the approach, especially once they experience the benefits. This small adjustment not only boosts productivity but also helps everyone maintain a healthier and more balanced workday.
SMART Goal 3: Walk to Speak to a Colleague Instead of Emailing at Least Once a Day
In our digital world, it’s easy to rely on email, chat, or messaging tools for every small communication. However, opting to walk over and speak to a colleague in person has several benefits that go beyond just getting steps in. By doing so, you introduce natural breaks in your day, promote a more active office culture, and reduce the isolation that sometimes accompanies desk-based work.
Walking to a colleague’s desk gives you a break from your screen, which is beneficial for both mental health and cognitive performance. It helps prevent the strain that builds up from staring at a screen and allows your mind to reset, reducing fatigue. I find that these short walks are energising, giving me a quick boost that helps me refocus on tasks afterward.
There are also clear physical benefits to getting up and walking, even briefly. It relieves tension that builds up from sitting, engages core muscles, and encourages better posture. Over time, small movements like this can prevent musculoskeletal issues related to prolonged sitting, such as lower back pain and tight hips. Walking to a colleague’s desk is a low-effort way to keep your body active and avoid the discomfort that comes with extended periods of inactivity.
Engaging in face-to-face conversations is also beneficial for morale and stress reduction. Emails can sometimes be misinterpreted, and face-to-face communication tends to be more effective for building rapport and resolving issues. It’s also an opportunity to foster connections with colleagues, which contributes to a more positive and supportive work environment. Knowing that you have people you can approach and interact with during the day can help alleviate stress and improve job satisfaction.
To put this goal into action, make a conscious choice each day to walk to a colleague’s desk instead of sending a message or email. Start with once a day and increase it as you feel comfortable. Over time, these interactions will feel like natural and energising parts of your day, helping to reduce stress and create a healthier, more connected workspace.
SMART Goal 4: Stand Up During Phone Calls Longer Than 10 Minutes
On long phone calls it’s an easy habit to sit down while talking. But standing up for phone calls over 10 minutes introduces beneficial movement into your day and can reduce the strain of prolonged sitting. This change is simple, but can provide multiple advantages, from improved posture to enhanced focus and mental clarity.
Standing up during calls encourages better posture, which is important for preventing back and neck strain. When we sit for long periods, we tend to slouch, creating discomfort and strain. By standing, you naturally align your spine and engage core muscles, which helps maintain a healthier posture. In my experience, standing during calls helps me feel more engaged and alert, adding an element of physical energy to the conversation.
This small change can also reduces stress and promote mental focus. Research shows that standing can boost circulation, sending more oxygen to your brain and keeping you mentally sharp. Calls can sometimes feel draining, especially if they’re long, but standing makes the experience more active and engaging. I’ve noticed that I’m more present in conversations and less likely to lose focus when standing.
From a stress-relief perspective, standing calls can help you break up the monotony of a sedentary workday. It’s a small way to refresh your energy and break the physical and mental patterns of sitting for hours. Standing periodically keeps your digestive system active, preventing the sluggishness that often follows lunch or a long call.
To make this habit part of your routine, set a reminder to stand whenever a call is expected to last longer than 10 minutes. If possible, try pacing gently while talking. This subtle movement makes the experience feel more dynamic and allows you to reset both physically and mentally without interrupting your workflow.
SMART Goal 5: Have Coffee Meetings Away from Your Desk Twice a Week
It’s easy to grab a coffee and bring it back to your desk, but taking coffee breaks away from your workspace can be a movement opportunity that can help your mental health. A coffee meeting with a colleague or even a solo break in a different setting introduces a pause in your day that supports both mental health and physical wellbeing.
Taking your coffee away from your desk reduces screen time and gives your brain a chance to recharge. Social interactions, even brief ones, can reduce stress, enhance mood, and improve overall job satisfaction. I find that stepping away for a coffee, especially when meeting 1-1 with a colleague, feels like a refreshing break that allows me to approach tasks with a renewed sense of focus and creativity.
This break is also an excellent way to incorporate movement. Walking to a coffee shop or a common area stretches your legs, engages your muscles, and promotes circulation. Breaking up long periods of sitting helps prevent musculoskeletal discomfort, particularly in the lower back and hips. By choosing to walk and stand during coffee breaks, you’re actively reducing the strain associated with prolonged sitting.
Regular breaks from the desk also support digestive health. Walking to and from a coffee break, especially after a meal, promotes gentle movement that aids digestion. Personally, I find that moving around after lunch keeps me feeling energised and prevents the sluggishness that can set in during the afternoon.
To implement this goal, aim to take two coffee breaks away from your desk each week. Use this time to catch up with a colleague, reflect on your day, or simply enjoy a change of scenery. You’ll return to your tasks with less stress, a clearer mind, and a renewed sense of purpose.
Summary
Managing workday stress doesn’t require major lifestyle changes, small, consistent habits can create a profound impact on your wellbeing. By introducing these five SMART goals into your routine, you can actively combat stress, improve focus, and support both your physical and mental health in meaningful ways. Taking a lunchtime walk, limiting meetings to allow for movement, visiting colleagues instead of emailing, standing during long phone calls, and enjoying coffee breaks away from your desk are all simple strategies that break the cycle of prolonged sitting and create moments of relaxation and activity throughout your day.
Each of these goals helps reduce stress by encouraging short, frequent movement breaks, which not only keep your muscles active but also boost mental clarity and energy levels. With these small changes, you’re actively supporting your musculoskeletal health by alleviating strain, improving circulation, and reducing the risk of repetitive strain injuries. Taking moments to walk and move also positively impacts digestion, reducing the bloating and discomfort often associated with long hours of sitting.
For those looking to create lasting change, the Active Break Challenge online course offers comprehensive support to help you reshape your workday. This course is designed to provide you with practical strategies, tracking tools, and expert insights on how to make movement and wellness an integral part of your routine. Through structured guidance and actionable steps, the course makes it easy to adopt these habits and stay motivated, ultimately helping you reduce workday stress, improve your physical health, and boost productivity.
Whether you’re setting a reminder to walk outside at lunchtime, choosing to stand during calls, or organising your first coffee break away from your desk, each small action contributes to a healthier, more balanced workday. Small habits lead to big results, transforming your workday, one active break at a time.
