Work-related stress can affect not only your productivity but also your quality of life. Over time, it can lead to health issues, professional burnout, and strained relationships. However, there are simple and practical habits that can help prevent these risks and maintain inner balance.

1. Set clear boundaries between work and personal life
Many people forget that time outside of work is essential for recovery. If you're constantly checking your email in the evening or answering calls while on vacation, you're not giving your brain a chance to rest.

What to do:

• Define your working hours and avoid engaging with work-related matters outside of them.
• During vacations, turn off notifications and let your team know in advance that you'll be unavailable.
• If necessary, set up automatic replies on your email.

2. Practice micro-break techniques throughout the day
Especially during busy, intense days, small breaks can have a big impact. Stress tends to build up when we keep working without rest.

What to do:

• Take a 5–7-minute physical break every hour — go for a walk, open a window, or do some breathing exercises.
• Use the Pomodoro technique: 25 minutes of work followed by 5 minutes of rest.
• Disconnect from all devices for at least 30 minutes each day and simply relax.

3. Create morning and evening routines to "switch" your brain on and off
Many people check messages and scroll through social media right after waking up and before going to bed. This disrupts the natural recovery cycle.

What to do:

• Start your morning not with a screen, but with a glass of water, light exercise, or 10 minutes of reading.
• Before bed, create a calm 20–30 minute ritual — put your phone aside, listen to soft music, or write in a journal.
• These routines help signal your brain when it’s time to work and when it’s time to rest.

4. Learn to say “no” without feeling guilty
One of the main sources of stress is the inability to manage other people’s expectations. When you say “yes” to everything — even at the cost of your own time and energy — you create stress for yourself.

What to do:

• Choose polite phrasing, such as “I can’t take that on right now, but I’m happy to help find another solution.”
• Remind yourself that saying “no” is a way of setting boundaries, not being rude.
• Visualize the cost of always saying “yes”: exhaustion, poor performance, and inefficient use of your time.

It’s impossible to avoid stress completely, but by learning to manage it, you can increase your productivity, protect your mental health, and maintain your quality of life. These four habits are small steps, but practicing them consistently can have a long-term impact. Start today — even by adopting just one.

Source: Futurism

*The article was also prepared using data from AI․