From desk to dinner — here’s your go-to guide for juggling work stress and wellness without falling apart.

In the daily hustle of deadlines, emails, and back-to-back meetings, health often ends up on the back burner. But it doesn’t have to be this way. With a few smart strategies and mindful habits, staying healthy—even on your busiest days—is completely within reach.

Crush deadlines, not your health

According to Dr Dharmesh Shah, Founder and Director of Holistica World, the trick lies in structure. “A well-planned routine that carves out time for work, exercise, meals, and downtime can make a world of difference,” he said in an interview with Hindustan Times.

He suggests starting with the basics: prioritise tasks, delegate when needed, and use project management tools to keep your to-do list in check. “When you know what’s urgent and what can wait, you save mental bandwidth and avoid unnecessary stress,” he added.

And don’t underestimate the power of hydration. “Keep a water bottle at your desk and sip throughout the day. Dehydration can lead to brain fog, fatigue, and irritability,” he warned. If you’re forgetful, try phone reminders or apps to track your water intake.

Even small efforts—like drinking enough water, getting proper rest, and eating balanced meals—can keep your focus sharp and your energy steady throughout the workday.

Smart habits for the 9-to-9 crowd

Akshay, Managing Director at Fitclub, agrees that your health shouldn’t be left to chance. “Sleep isn’t optional—it’s essential. Aim for 7–9 hours of consistent sleep each night, and try sticking to a regular bedtime, even on weekends.”

As for food? “Meal prep doesn’t have to be elaborate,” Akshay said. “Take a little time over the weekend to prep some basics. Keep healthy snacks like nuts, yogurt, and fresh fruits at your desk so you’re not reaching for chips or fast food.”

Fitness on the fly

Pressed for time? You’re not alone. But a solid workout doesn’t always need an hour at the gym. Akshay recommends High-Intensity Interval Training (HIIT)—just 15 to 20 minutes a day can boost your fitness.

“Small tweaks matter too,” he said. “Take the stairs. Walk during calls. Use a standing desk. It all adds up.”

Don’t forget to breathe

Work stress is real, but mindfulness can help. “A few minutes of deep breathing or guided meditation can lower stress levels and improve focus,” Akshay shared. “Even five minutes during your lunch break or before starting your day can help reset your mind.”

There are dozens of free apps to help you get started—no incense or yoga mat required.

TL;DR:

• Create a daily routine and stick to it
• Delegate smartly and focus on top priorities
• Stay hydrated—keep that water bottle handy
• Sleep well and eat smart (yes, that includes prepping snacks)
• Squeeze in short workouts like HIIT
• Try five minutes of mindfulness each day

Final note: You don’t need to overhaul your entire lifestyle overnight. Start small, stay consistent, and build habits that support—not sabotage—your goals. Because you can’t pour from an empty cup, no matter how ambitious your calendar looks.