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Blog by Alice Irving

Wellness while you work: 17 tried and tested well-being tips from our team

12 April 2022

From podcast recommendations to dogs, drinking (not what you think), and ditching the office chair – here’s how members of the Urban Splash family practise wellness at work

A wise person once said, ‘you can’t pour from an empty cup.’

In order to perform well at work – and in other areas of your life – without burning yourself out, it’s of the utmost importance that you put yourself first and prioritise your well-being.

We asked our hard-working Urban Splash family to share the little things they do that make a big impact on how feel during the working day.

From podcast recommendations to dogs, drinking (not what you think), and ditching the office chair – here’s what they said.

We asked members of our staff for their top tried and tested wellness while working tips – this is what they said

David Attfield, Commercial Lead

“I try and incorporate elements from the BBC’s Just One Thing with Michael Mosley podcast, which looks to keep health and well-being topics simple and easy.

“I spend too much time sitting, so I’m trying to get out of my chair and spend more time on my feet at every opportunity.

“Health researchers have calculated that simply standing for an extra three hours a week raises your heart rate to such an extent that over the course of a year, it burns the equivalent calories of competing in 10 marathons!”

Sharon Clarke, Senior Document Controller

“My work wellness tip would be to drink water.

“Drinking 1 gallon of water a day helps you to avoid other people’s drama because you’re too busy running to the bathroom!

“But on a serious note, there are many benefits of drinking lots of water – stay hydrated my friends!”

Stephen Clay, Senior R&D Manager

“House by Urban Splash has kindly paid for a broadcast licence so we can listen to music at the office and factory.

“It’s been well received and breaks the day up with music in the background.

“At a previous company we had ‘fruit days’ rather than ‘cake days’ – we spoke about introducing this into the design team not long ago.

“Also, take a break from the office once in a while and go out for a walk!”

Our Trainee Site Manager, Pelé (pictured) says to stay hydrated, eat well, and take breaks from the screen

Emma Gardiner, Associate Director

“My wellness while you work tip would be to try to remember your email etiquette and mindfulness.

“With our fast-paced work lives, we can often forget how we impact others.

“Things like not saying hello, leaving out people’s names, writing emails without an intro or sign-off, and using too many exclamation marks can come across aggressive.

“I recently found a great picture that gave tips on being an effective leader.

“Say ‘we’ instead of ‘I’, give credit instead of taking it, delegate – don’t micromanage, encourage instead of criticising, focus on strengths not weaknesses, don’t blame others – take responsibility, coach – don’t direct, listen more than you speak, inspire enthusiasm instead of fear, and ask rather than command.

“I thought it was fab!” 

Pelé-Lucio Griffith, Trainee Site Manager

“Staying hydrated and eating well is important! I also try not to look at a screen for too long or sit down for too long – so I take my breaks.

“If I’m physically feeling good my mental state allows me to work as best I can.”

Evangelina Hogan, Sales Manager

“Plan your week well – organise your tasks in advance so you can start and finish work on time, travel where you can so you always have a good balance, and pick up the phone or send a message on Teams instead of emailing.”

Aimee Joyce, Marketing Administrator

“I take reading breaks and specifically enjoy reading genres like self-care, self-improvement, and fantasy to take breaks away from screens – it's a bit of escapism!”

A wellness tip from our sales manager, Eva (pictured) is to pick up the phone and talk to your colleagues instead of emailing

Sam Lacey, Bid Manager

“Over the last few years, I’ve learnt that you need to keep tuned into your emotions.

“This helps you to recognise when you’re starting to feel the pressure, so that you can either ask for help or take a break if you need to.

“It is hard because there’s a perception that asking for help is a failure – but a burned-out person is no use to anyone!

“Also, doing the smaller bits of self-care is really important too.

“I’ve recently discovered the world of essential oils – I bought myself a cute electric diffuser and I now have nice, relaxing scents on in the background.

“It makes me feel really chilled!”

Lewis Lloyd, Finance Assistant

“I love to listen to music or podcasts while I work from home. It helps me to wake up and be in a better mood while I’m ploughing through my work.”

Louise Reynolds, Commercial Manager

“Go on a walk together for your next 1-2-1 meeting. This helps you talk about the individual and not just the work.”

Our Marketing Coordinator, Tanya, makes sure she leaves her desk at lunch and goes out to get some fresh air with her dogs

Kate Robertson-Hart, Senior Brand Manager

“Make a proper lunch! Cook something really nice, don’t just open a bag of crisps or a make a boring sandwich.

“Today I made a chorizo and egg roll with vine tomatoes.

“Spending time cooking focuses my mind on something other than work and breaks up my thinking patterns – and at the end I have a tasty plate of food and energy for the rest of the day.

“Other days I’ll make ‘fridge soup’ (a bit of everything from the fridge with a handful of broken pasta added in).”

Tanya Rowan, marketing coordinator

“Take a proper lunch break and get outdoors with the dogs! It helps me to clear my head.”

Kezia Stanley-Gaussen, Development Manager

“When working from home, have a proper lunch break (and book it in your diary so you actually take it).

“Try to cook something or include a post lunchtime walk to get you feeling energised and less sleepy after lunch.”

Laura Sykes, Senior Marketing Manager

“I think working near a window keeps me sane when I’m working from home for long stretches – it’s great to look out at the passing world and let the light in.”

“When you’re desk-based and you WFH, there are some days where you could literally do about 1,000 steps – barely moving other than walking to the fridge, the kettle, or the toilet!

“Try to get 10,000 steps a day in.

“When the weather’s nice, I meet a friend before work for a walk, it always makes me feel so much better starting the day.”

“Lastly, making sure you talk to people every single day, whether that’s a phone call, a Teams message, or morning group video catch-ups.

“I try and not go a day without human contact – emails do not count!”

Our Development Manager, Kezia (pictured), advises you to make sure you take a proper lunch break when you work from home

Rachel Thomas, Interior Design & Events Manager

“You don’t have to speak to people on Teams or Zoom all the time.

“If you don’t need to share your screen, have a good old fashioned phone call then you can move around at the same time – whether that’s getting outside for a walk or just wandering round your office or house.

“Movement and a screen break – two birds one stone!”

Reiss Whiteley, Financial Reporting Manager

“My tip would be – get moving! After looking at a screen all day, don’t go and look at another (not straight away at least).

“Get some fresh air or do some exercise. Health is wealth!”

Anonymous

“Make sure you’re getting out there and seeing the difference we’re making in our cities first-hand.

“Take time to visit our sites in person if you can (if not, visit our website and YouTube channel), go into the office, then grab a pint after work with colleagues – especially if the boss is paying!”

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