Feeling fed up with work and yearning for something of a career refresh? Sometimes, that is all we need to reignite that lost spark or help us feel motivated and rewarded again.
If you work in a job you find unfulfilling, you may spend your time day-dreaming about that role you are yet to apply for, or wondering what could have been if you did that one thing differently.
Sound familiar? We asked some of our favourite coaches to weigh in with their tips to help you instantly feel happier at work.
Stop comparing yourself to others
“There’s nothing wrong with comparison if used in a positive way, to find opportunities to learn and develop. But more often than not, comparison results in feelings of inadequacy and self-doubt,” says Ayesha Murray , career coach for working parents and host of The Parent Equation podcast.
“Understanding what triggers you is key,” she says. “Is it a certain social media platform, or a particular work scenario?
“Firstly, can you move yourself away from the situation? Or try and see an opportunity for growth, rather than an opportunity for self-judgement?
“Remind yourself what you’re good at, what your strengths are, and take time to celebrate those and reinforce your self-belief.”
Savour the here and now
“It’s tempting to always be looking at your next move or pay rise, but this can actually lessen your satisfaction at work. When we are constantly focused on the next goal, we aren’t appreciating where we are and what we have accomplished to date,” says Samantha Quemby , certified and trauma informed leadership and life coach.
“This creates a sense of lack, and that we aren’t doing enough,” Samantha says. “Where can you feel gratitude for where you are at work right now?
“What are you doing that is helping you grow, and contributing to that next step? Asking those kinds of questions and shifting your perspective to the here and now helps you enjoy the journey, rather than feeling in a constant need to always be arriving at the next destination.”
What could YOU do differently?
Career and business coach Jenny Holliday, founder of Freelance Feels , says we often look outwards for answers and ask what our boss, manager or company could do to make us happier. “But there’s a lot of power in our own actions, and that can be hard to admit,” she says.
“Make a list of what you could change to make things feel better – everything from where you sit and what you have for lunch, to the challenges you face, such as a difficult colleague. Perhaps it’s about the way your day is structured?
“Or would a conversation with that colleague clear the air? It can be hard, but it might be that you need to look inwards to find that spark with your work, rather than looking for blame around you.”
Have clear boundaries
Career and life coach Natalie Trice says there may be times when you are “expected to go above and beyond,” but generally people should get into the habit of working their contracted hours. “If these are repeatedly being extended, it’s time to speak with your manager or HR,” she says.
Natalie says while we often have a deep sense of wanting to please and be a team player – especially when keen to grow or be promoted – nothing “drains our love of a job more than feeling you are being taken advantage of and not being recognised for your contributions.” She adds: “If you work at home, set those hours and stick to them as much as you can, make sure you take regular breaks, and get away from your desk for lunch.
“Add this into your calendar so people can’t book meetings. This will impact how you feel about your work, as well as how you feel mentally.”
Get out for a walk
“Breaking up your working day with a walk outside has several benefits,” says life transformation expert Sarah Bolitho . “The main one is that it gets you out into the fresh air, which has benefits for concentration and productivity in the afternoon.
“It also helps you readjust your posture and reshape your muscles. Plus, as you take lots of deep breaths, the influence of nature can have a calming and relaxing effect, as well as being restorative and recharging.”
For home workers, Sarah suggests a short walk before and after work. “Look on it as your ‘commute’,” she says. “Your working day starts when you walk through the door after the morning walk, and a walk at the end of the day means when you walk back inside, you are ‘home’ and have switched off.”
Think about your happiness as a whole
“The ‘Wheel of Life’ is an incredibly powerful exercise to feel happier, not just at work but in general,” says Rhiannon Bates, visibility coach and founder of Garnet PR Ltd . “Draw a circle or find a template and choose areas of your life you’d like to score.
“The most commonly included ones are physical environment, relationships/romance, business/career, friend and family, health and wellbeing, personal development, hobbies and free time, and money.” Switch any of these up for ones specific to you, and score your satisfaction levels for each area out of 10.
Rhiannon suggests thinking about why you have given each area that score, while asking: “How does it make you feel? What would get you to feeling a nine or 10 in each of your categories?”
“If work is an area you want to feel happier in, really get clear on what it is that makes you happy and unhappy in that setting, then map out the steps can you take to move closer to the nine or 10,” she says. “We can often allow challenges from one area of our life to seep into others, but by identifying which areas you’re happiest in, and which you’d like to make improvements in, you can begin to create strong self-awareness around your feelings and behaviours, at work and beyond.”
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