The donuts are there to greet you in the break room…the Diet Coke is the “perfect fix” for getting through the afternoon…it’s so much easier to “push through” rather than get up from the desk to stretch… and so it goes, often day after day.

We spend the majority of our lives at work, and, while we’re there, we’re focused, productive, and taking care of business, but it can be at the expense of our own self-care.

Optimum health is our greatest asset, and to help support it at work, consider creating a schedule to help integrate the following five habits into your daily routine:

1) Sleep. According to the National Sleep Foundation, Adults 26 to 64 require somewhere between seven and nine hours per night. Sufficient sleep makes a huge difference in your ability to function effectively during your hours at work.

2) Hydrate. Eat Healthy. WebMD recommends eight to ten glasses of water a day along with healthy snacks such as fruit and whole grains. If there’s a dearth of healthy choices in the office vending machines, consider bringing your own snacks from home.

3) Keep Moving. Since extended sitting is considered the new smoking in today’s working world, set regular “stretch” breaks to keep from becoming sedentary. A study conducted by the Annals of Internal Medicine found that getting up to walk and stretch every thirty minutes or so is advisable throughout the day to counteract the detrimental effects of prolonged inactivity. Also consider incorporating a standing desk, or more walking meetings to stay mobile.

4) Meditate. Another great de-stressor to get you through the day is meditation. If you’re able to shut your office door or find a private space to be still – even for just ten minutes – the benefits are well worth it. Meditation is a great way to reduce anxiety, improve attention span, and generally get re-centered and refreshed to help you through your day.

5) Take Good Care Before And After. Working out before or after work can go a long way towards healthy wellbeing on the job. Taking a screen break before bed is ideal as well for a mini digital detox.

Self-care tends to be put on the back burner when we’re in the thick of it at work, but creating a daily ‘good health’ schedule  – using post-it note reminders or alerts on your phone – can help bring good health habits back, front and center.