In Australia, most working adults say they find it difficult to balance their job with a healthy lifestyle. Long hours, screen time, and back-to-back meetings often leave little room for wellness. Many people finish the day feeling drained, unsure if they’ve done enough for their health—or their career.
If you work full-time or even part-time, there are ways to create a rhythm that supports both your professional goals and your personal needs.
Let’s walk through some practical ways to make your day feel more balanced—without adding stress or taking away time you don’t have.
1. Nutritious Meals You Can Actually Stick With
Try to focus on meals that are easy to prepare, include a few fresh ingredients, and keep you feeling steady throughout the day.
Lots of people skip meals or snack on processed foods during the workday because it’s quick. But that often leaves them feeling tired by mid-afternoon. Taking 15 minutes to sit down and eat—even something simple like rice with vegetables or a sandwich—can help you feel more refreshed.
Planning your meals ahead, even just the night before, can make a big difference during busy weeks. Many professionals also include health-friendly supplements from brands like USANA Health Sciences in their routine, alongside nutritious meals.
These supplements are intended to support the maintenance of an already healthy lifestyle and should be used as part of a balanced approach to wellness.
2. Routines That Make the Day Flow Smoother
Having a routine doesn’t mean every day has to look the same. It just means giving yourself a plan so you’re not making decisions on the go. When you start and end the day with a few repeatable habits, things feel more manageable.
Start by setting a clear start time and end time for work. That could be as simple as turning on your computer at 8:30 a.m. and shutting it down by 5:00 p.m. Add a few small habits before and after—like making breakfast, a short stretch, or reading for ten minutes. The point isn’t to do more. It’s to build a rhythm that works for you.
When the day feels predictable, it’s easier to create space for rest and movement too.
3. Making Movement Part of the Workday
You don’t need to carve out an hour at the gym to move your body. Short, regular bursts of movement throughout the day can help you stay active. That might be a walk around the block at lunch, standing up to stretch every hour, or walking while you take a phone call.
For people working from home, it can help to place your shoes near your desk or set reminders to get up every 60 minutes. The more movement feels like a natural part of your day, the easier it becomes to maintain.
Moving often isn’t about doing something intense—it’s about staying consistent.
4. Staying Hydrated While You Work
Most people know hydration matters, but it’s easy to forget when you’re stuck in back-to-back calls or meetings. Keeping a bottle of water nearby is one of the easiest ways to remind yourself to drink throughout the day.
If you struggle to remember, set small check-ins on your phone or computer. Some people also keep a glass by the kettle and drink water while waiting for their tea or coffee to brew.
When you stay hydrated, you often feel more focused and clear-headed, which makes work feel less draining.
5. Getting Outside for a Fresh Perspective
A few minutes of fresh air can change how your day feels. If you work indoors, aim to step outside during lunch or after work. Even a short walk in your neighbourhood or a quiet sit on the balcony can help you feel more present.
Sunshine, fresh air, and natural light all help support your body’s natural rhythms. On busy days, taking even five minutes to look up at the sky or feel the breeze can help you reset.
You don’t need a big nature escape—just a small daily pause outdoors.
6. Set Clear Boundaries Between Work and Home
When work blends into your personal time, it’s hard to recharge. That’s why it’s important to have clear start and finish times. If you work from home, try setting up a space that you only use for work. At the end of the day, shut your laptop and leave the space—even if it’s just a corner of your living room.
Let others know your work hours so you’re not expected to reply to messages outside of them. Turning off email alerts after hours can also help you disconnect. When your day has a clear end, it’s easier to enjoy the evening and return to work with more focus.
Work-life balance often starts with setting limits that feel fair and manageable.
7. Create Time to Wind Down in the Evening
How you end your day affects how well you sleep and how ready you feel the next morning. Choose a few calming activities in the evening that help you shift out of work mode. This could be reading, stretching, light cleaning, or simply turning off screens and sitting quietly.
Avoid jumping from your computer straight into bed. Giving yourself even 20 minutes to unwind can help signal to your body that it’s time to rest. Evening routines don’t have to be complicated—they just need to feel restful and consistent.
Keeping a regular bedtime can also support your energy and focus the next day.
8. Review Your Week and Adjust When Needed
Life changes week by week, so it’s useful to check in with yourself regularly. At the end of each week, take a few minutes to ask what went well and what didn’t feel right. Maybe you had too many late nights or skipped lunch more than you’d like. That’s fine—it’s about noticing patterns, not judging yourself.
Use what you learn to make small changes for the next week. You might block out lunch breaks, plan meals ahead, or spend more time outdoors. These small resets help you keep building a lifestyle that supports your needs—both at work and outside of it.
Finding your work-life-wellness sweet spot isn’t about doing more. It’s about choosing what works and letting go of what doesn’t. When your days include regular routines, nutritious meals, fresh air, movement, and time to rest, everything starts to feel more balanced.
For many working Australians, it also helps to include tools that support daily wellbeing—like planning systems, regular breaks, etc. These additions don’t replace other habits, but they can play a role in helping you maintain a steady, supportive rhythm.
Start where you are. Focus on one or two habits, build them into your day, and adjust when you need to. Over time, these small steps can lead to lasting change—without pressure or overwhelm.
Article and permission to publish here provided by Jude Jack. Originally written for Supply Chain Game Changer and published on June 5, 2025.
Cover image provided by pexels.com.