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7 Work Habits That Are Making You Feel Worse Than You Realize
November 06, 2026
By 3 p.m., your neck hurts, you’re reaching for another coffee and you can’t seem to remember the last time you got up from your desk. Sound familiar?
Some things you do every day at work without thinking twice could be leave you more tired and uncomfortable than you need to be.
“A lot of workplace habits happen on autopilot,” says Rebecca Kaplan, APRN, with Hartford HealthCare Medical Group. “People may not realize how much sitting, stress, dehydration and skipped meals can affect both physical and mental health over time.”
We asked Kaplan about seven common work habits worth changing, and what to do instead.
1. Skipping breakfast
When your morning gets busy, breakfast is often the first thing to go. But skipping breakfast or just replacing it with coffee can backfire on you by mid-morning.
“A breakfast with protein helps stabilize your blood sugar and support steady energy levels,” Kaplan says. “When you rely only on caffeine and refined carbohydrates, you’re more likely to crash later in the morning.”
If sitting down for breakfast isn’t realistic, try to keep a few high protein options on hand, like:
- Greek yogurt
- Hard boiled eggs
- Cottage cheese
- Overnight oats with nuts
- Protein smoothies
“The goal is to give your brain and body actual fuel,” Kaplan adds. “Coffee can help with alertness, but it’s not a substitute for nutrition.”
> Related: 7 Protein-Packed Foods to Add to Your Diet
2. Sitting at your desk for hours
Think about how much time you actually spend sitting during a typical workday. Between meetings, emails and everything else on your to-do list, it’s easy to go hours without leaving your chair.
“Your body is designed for regular movement throughout the day,” says Kaplan. “Even short activity breaks can help improve circulation, energy and concentration.”
If you’re trying to avoid feeling stiff and tired, try getting up between meetings or walking around while you’re on the phone. Even a quick stretching routine at your desk can help.
“It’s easy to underestimate how beneficial small movement breaks can be,” Kaplan adds. “A few minutes here and there truly adds up.”
> Related: 5 After-Work Habits That Can Make or Break Your Health
3. Waiting until you’re starving to eat
You planned to grab lunch right at noon, but then a meeting ran long, someone needed something urgently and suddenly it’s 3 p.m. and you’re eating whatever you can find.
“When you wait too long to eat, you’re more likely to grab quick, high-sugar foods that lead to energy crashes,” Kaplan explains. “Having balanced snacks available can help maintain more stable energy throughout the day.”
Some good options include:
- Nuts
- Fruit
- Cheese sticks
- Hummus and vegetables
- Greek yogurt
- Whole grain crackers with peanut butter
“Balanced snacks that combine protein, fiber and healthy fats tend to keep you fuller longer,” Kaplan adds. “That helps support both energy and focus.”
> Related: 4 Healthy Snacks to Bring to the Office
4. Forgetting to drink water
You’ve made it through two cups of coffee and half your to-do list before realizing you haven’t even touched your water bottle all day.
“A lot of people simply aren’t drinking enough water during the work day,” says Kaplan. “Even mild dehydration can affect mood, focus and cognitive performance.”
And that doesn’t mean giving up your daily caffeine fix.
“Caffeine can absolutely fit into a healthy routine,” Kaplan adds. “But water still needs to be part of the equation.”
5. Eating lunch at your desk
There’s something about eating lunch while answering emails that makes you feel like you’re getting ahead. But your body appreciates the break more than you know.
“Taking even a short mental break during the day helps reduce stress and cognitive fatigue,” Kaplan says. “Your brain performs better when it has opportunities to reset.”
If you normally eat at your desk, try stepping away for 15 or 20 minutes. You can eat somewhere else, go for a walk or catch up with a coworker.
“It’s easy to think powering through without breaks makes you more productive,” Kaplan adds. “But consistent mental recovery actually supports better performance.”
> Related: This Is Why You Should Never Eat Lunch at Your Desk
6. Responding to every notification immediately
Emails and Teams messages seem to never stop, and when you feel obligated to respond to everything right away, it can drain your mental battery.
“Your brain isn’t meant to operate in a constant state of urgency,” says Kaplan. “That ongoing stress response can contribute to fatigue, irritability and difficulty concentrating.”
Try silencing nonessential alerts when you need to concentrate or blocking off time to get through a project without interruptions. Even checking your email at set intervals rather than constantly monitoring your inbox may help.
“Mental clarity improves when you have periods of uninterrupted focus,” Kaplan adds. “Protecting your attention span is an important part of overall wellness.”
> Related: What Constant Multitasking Does to Your Brain
7. Checking work emails long after you log off
One of the hardest parts of modern work culture is that the work day doesn’t always have a clear end.
“When you move directly from work stress into the rest of your evening without any transition, it can affect sleep, mood and recovery,” Kaplan notes. “And that’s even worse if you work from home, and continue checking emails or popping onto your computer for ‘one last thing’ all throughout the evening. Your nervous system needs time to shift gears.”
If you have trouble disconnecting, start by setting a time to stop checking work messages. And give yourself something to look forward to when the day ends. A walk with your dog, a favorite podcast on the drive home or even changing out of your work clothes can help you leave work behind.
“Small routines help create separation between work and personal time,” Kaplan adds.