― Gretchen Rubin

Workplace well-being isn’t equally valued from culture to culture—and not just between countries but also among companies. When entering any new community, it’s easy to let your desire to prove yourself override your basic needs, which can lead to burnout. Here are some tips to help you prioritize your well-being in the Canadian workplace based on insights from Indeed.

Schedule Fun Like You Schedule Work 🧘
Treat leisure and social interactions with the same seriousness as meetings. Block out time in your weekly calendar for activities that bring you joy, whether it’s a museum visit, a nature walk, or a cozy afternoon at your favourite café.

Make Sleep and Renewal Non-Negotiable 😴
Sacrificing sleep to fit more into your day can decrease concentration and productivity. Prioritize sleep by avoiding caffeine in the afternoons, establishing a calming evening routine, and keeping your bedroom at a comfortable temperature.

Establish a Work Shutdown Ritual 🛑
Overworking can creep into our lives, especially with smartphones allowing constant access to emails and messages. Set “Do Not Disturb” hours and dedicate the last 10 minutes of your workday to a shutdown routine. Review any pending tasks and schedule them for the next day to ensure a fresh start.

Carve Out Reflection Time 📝
One factor contributing to burnout is losing touch with your purpose. We are often capable of working hard when we feel connected to our reasons for doing so. Make it a habit to set aside time each week for reflection on what you’re doing and why. Additionally, consider longer reflection sessions at the end of each month, quarter, and year for a deeper reset.

Q: Are wellness programs mandatory in Canadian workplaces?

A: Wellness programs are not mandatory in Canadian workplaces. However, employers are required by law to provide a safe and healthy work environment, which includes addressing mental health.

Many companies voluntarily implement wellness initiatives to support employee well-being, recognizing their benefits for productivity and job satisfaction. These programs can include fitness memberships, mental health days, or stress management workshops.

The availability and scope of wellness programs can vary by organization and industry, so newcomers should inquire about the specific wellness resources offered at their workplace.

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One common cause of burnout is how we talk to ourselves. Harsh self-criticism often stems from the belief that we need to be perfect to be worthy. By gently shifting negative self-talk, we can approach challenges with more ease and compassion.

Here are a few common phrases to watch for.

 “Why can’t I do this?”
This thought may pop up when you’re tackling something new or facing a challenging problem.

 Reframe:
“What steps can I take to understand this better?”
This gentle shift turns frustration towards yourself into curiosity.

“I can’t believe I messed that up.”
You might find yourself saying this after making a mistake, feeling overwhelmed by self-judgment.

Reframe:
“What do I need right now?”
Taking a moment to pause can help clear your mind. Mistakes can be embarrassing and it’s OK to acknowledge your discomfort and give yourself compassion before moving into problem-solving mode. Maybe you need to talk it out, jot down your feelings, or take a quick walk to reset.

 “I have to do more to prove myself.”
This thought can arise when you’re feeling the pressure to perform perfectly or receive external validation.

 Reframe:
“I bring unique strengths to this and will work at a pace that allows me to thrive.”
This shift reminds you of your value and emphasizes the importance of balance for long-term success.