The average employee spends almost 2,000 hours each year at the office. That’s more time than almost anywhere else.  So, it’s critical to enjoy your work environment and make it a healthy and productive experience, both professionally and personally. 

Here are 23 easy and practical ways to improve your quality of life at the office:

1. Don’t be the office gossip!
Stay out of office politics! If others are gossiping, either leave the conversation or only contribute positive comments. By setting a good example, you can improve the overall office gossip situation. In the end, it’s better to be everyone’s casual friend than take a side and be dragged down by petty office politics. Good leaders lead by example and positive reinforcement. This is a good opportunity to show everyone what a good manager you would make.

2. Don’t be the ‘Drama Queen’ either.
Being overly high-maintenance or demanding is a quick way to lose friends and the confidence of superiors. If you’re having frequent problems at work, either personal or professional, you might consider what role you’re playing in these situations and adjust your own behavior. If that doesn’t help, consider having a candid discussion with your superior about how you can improve the situation. They will appreciate the gesture and your desire to improve.

3. Take time to stretch at your desk and be sure to maintain good posture.
We’ve heard it time and time again, but somehow it never sticks: Regular stretching and good posture help keep your blood and oxygen flowing and help you feel your best and avoid future pain and fatigue. Just try it, you’ll be amazed how much better you feel.

4. Eat healthy in general, but especially at work.
It’s very tempting to wander over to the vending machine during your afternoon crash, but most of the vending machine fare is high in sugar and carbs which will give you a temporary rush and leave you feeling even worse than you started. Plus, there is virtually no nutritional value and these tasty but worthless treats will add pounds at an unbelievable rate, perpetuate horrible eating habits and set you up for a whole host of future health problems. Our solution: Bring lunch and snacks that you like (so you’ll actually eat them) or go out to lunch at reasonably healthy locales. With a little planning, you can develop great, healthy habits for life and save some money along the way.

5. If possible, use your lunch break to take a short, relaxing walk.
The fresh air, sunshine and exercise will invigorate you more than any grande latté ever could. Even five minutes at a casual pace will help you feel more energized.

6. Take part in office social activities.
You spend more time at the office than almost anywhere else, so it’s important to enjoy your co-workers. That doesn’t mean becoming overly involved in their personal lives, which can lead to other problems, but should mean being friendly and able to enjoy your co-workers’ company. If you’re feeling less than excited about work, then a new friend may be just what you need. If there aren’t many social activities, then be proactive and plan some. They don’t need to be fancy; a picnic on the lawn and tossing the Frisbee for a few minutes, group lunch, birthday and holiday parties, potlucks with mini-desserts after lunch are just a few things you can do quickly, easily, at low or no cost during regular business hours. You’ll be amazed at the improvement in office morale.

7. Clear the air.
If you run into difficulties at work, be sure to voice your grievances quickly, professionally and in a non-aggressive way so they don’t become a bigger problem over time. Be sure to communicate how you are feeling without placing blame, accept responsibility for the part you may have played in the situation and make a plan together to avoid similar circumstances in the future. There’s nothing worse than holding a grudge and feeling anxious every time you have to interact with your new nemesis.

8. Ask for feedback and genuinely listen to the response.
While negative feedback may be hard to swallow, it really is a valuable gift. It’s a wonderful opportunity to learn how to be even better at what you do. Take it to heart and put it into practice if there is merit. Regardless of the suggestion, positive, negative or irrelevant, take it graciously and thank them for the opportunity to improve. This is a great quality that others will appreciate in you.

9. Keep your desk free of clutter.
It may sound trite and obvious, but surrounding yourself with clutter leads to feeling mildly claustrophobic all day and subtly increases anxiety, even if you don’t consciously realize it. If the piles get too high, either clean them up and organize things or move clutter to a place that’s out of your way.

10. Wear clothes that make you feel good.
There’s nothing worse than barely fitting into a pair of pants in the morning (while you’re standing up) and then having to endure the waist cinch all day long once you’re seated. You should wear clothes that help you feel confident, comfortable and attractive (without being inappropriate). For ladies, wearing uncomfortable heels all day can be taxing as well. Stashing a comfy pair of shoes at work can provide a much-needed reprieve when you need it.

11. Rest up.
Get enough sleep to feel awake and refreshed throughout the day. Sleeping too little and supplementing with caffeine bursts will make you feel worse throughout the day. Make yourself a priority and get a full night’s sleep. There is no substitute for healthy sleep habits. Ideally, you should maintain a regular sleep schedule so your body can acclimate. This will also help you feel more mentally and physically balanced.

12. Go out for lunch.
Even if it’s just out on the front lawn, getting away from your desk is important for your mental health. If you don’t physically step away from your desk, you'll still see all those incoming emails, be available for people to stop by with their pressing matters and never feel like you got a break. Lunch is much more than just eating. Think of this as a few minutes to recharge your batteries so you can be at your best the rest of the day. Those pressing matters will wait 20 minutes and you’ll be much more prepared to deal with them when you are refreshed.

13. Arrive early.
Allot enough time to get to work 10 minutes early so that you’re not stressed getting there. If you arrive late and frazzled, you’ll start your whole day off on the wrong foot and it’s hard to make a full recovery.

14. Ask questions and clarify if you aren’t sure about something.
There’s nothing worse than worrying if you’re doing something right and then finding out, too late, that you were off track all along. Save yourself the headache and be sure you have the assignment directions correct before striking out in the wrong direction. Don’t be embarrassed to ask; others will appreciate your attention to detail, responsibility and efforts to produce top-quality work.

15. Set goals and work toward them.
These can be personal or professional, public or private, but the sense of accomplishment you will get from setting and achieving goals will help you feel more fulfilled and happier in general.

16. Mix it up.
There’s nothing worse than getting into a rut at work. So, take the opportunity to break free whenever it presents. Volunteer to learn and do new things and take on new projects if the opportunities arise. Your supervisors will see what a go-getter you are and that’s always great for a career.

17. Take pride in your work.
There’s nothing more gratifying than turning in a project you’ve worked hard on and know is top notch. Aside from feeling confident in your abilities and work ethic, you will come to know your job inside and out which will help you climb that corporate ladder even faster.

18. Remember that your work does not define you as a person.
It’s important to have a good job and perform it well, but it’s essential to balance your work achievements (or disappointments) with your personal life. If your project fails, that doesn’t mean YOU are a failure. Too many diligent workers internalize their work difficulties and transfer those feelings to every other part of their life. Be sure you save time and energy for outside interests and hobbies so you can be the best possible version of you and have a happy and fulfilling life.

19. Take a vacation.
And by ‘vacation,’ we don’t mean a day off to catch up on yard work, but an actual vacation where you go and do something different from your normal life. This is a much-needed reprieve from the stresses of work.  A vacation like this will help you come back feeling as invigorated as your first day on the job.

20. Provide service.
Either inside your work environment or out, performing service for others will help you feel more positive about yourself, your life and the world around you. That will translate into your workday as well and help you feel a greater sense of purpose.

21. Drink water.
Drinking plenty of water will help you feel more alert, healthier and will decrease the amount of water weight you carry, helping you feel more attractive as well. It also prompts more frequent breaks during the work day which helps keep your blood flowing, makes you stretch more often and gives you an excuse for brief socializing along the way.

22. Put in an honest day’s work for an honest day’s pay.
Feeling bored at work is one of the most demoralizing office dilemmas. If you are not busy enough and find yourself trying to fill time, it will creep by at a snail’s pace. In this case, go to your supervisor and ask what more you can do. They will appreciate your honesty, integrity and work ethic. Likewise, if you are purposely not putting in an honest day’s work, you will be looking over your shoulder, constantly in fear of being caught. You’ll waste time and then be frantic to meet deadlines and not be as well prepared in general. All of this creates an undue amount of stress. No matter how funny a viral video might be, in the long run, it’s not worth slacking off during work.

23. Focus on where you are and what you’re doing.
When you’re at work, focus on work. When you’re at home, focus on your home life. This way, you’ll give the very best of yourself to the task at hand and feel good about your performance, rather than spreading yourself too thin and regretting every move.