Many people can feel overwhelmed by the thought of joining a gym or giving up their favourite foods as a part of overhauling their lifestyle. Finding time for mindfulness can often feel out of reach during a busy working day. But wellbeing doesn’t have to mean big changes. Small actions taken regularly can add up to meaningful results.
This is where ‘wellness wins’ come in. These short, simple habits take ten minutes or less to complete. They fit easily into a lunch break, travel time or even a few quiet minutes between meetings. They are good for physical movement, they boost mental clarity and can improve emotional balance.
Over time, these small habits improve energy levels, reduce stress and build healthier routines. For employers, creating space for short wellbeing wins in the workplace can improve morale, engagement and productivity.
During National Wellbeing Month, the focus is the importance of wellbeing at work. It’s also on finding these quick wellness wins. They help businesses support the workplace wellbeing in practical, realistic ways.
How to choose your 10-minute wellness wins at work
Quick office workouts for better movement and wellbeing
Movement doesn’t need to take an hour or require gym gear. Even a 10-minute burst of activity can lift energy levels. It can improve focus and ease tension. These quick wellness wins are easy to fit into the day and help build habits for wellbeing across the team.
- Get in a quick workout
A fast-paced session of jumping jacks, burpees or squats can raise the heart rate and shake off tiredness. Bodyweight exercises like push-ups or lunges can help build strength and confidence, and there’s no equipment needed. - Make movement mindful
A walk outside, even just around the block, gives time to breathe, reset and reduce stress.
Simple desk yoga or shoulder rolls can relieve muscle tension and support better posture.
Moving with quiet intention can bring calm and focus to a busy mind. - Stretch and breathe
Pairing gentle stretches with slow breathing for a few minutes helps calm the nervous system. It can also improve flexibility. Stretching is great for managing stress during back-to-back meetings or long times spent at a desk.
Each of these wellness wins supports physical and mental health in under ten minutes. Small actions help make wellbeing a normal and valued part of workplace culture.
Wellbeing at work starts with nourishing your brain and body
Eating good food and keeping hydrated helps the brain function better. It keeps energy levels steady and supports a more balanced mood. A few small changes during the day can make a big difference. And they’re easy to do:
- Boost your hydration
Coffee and tea are both diuretics, which means the body loses water after drinking them. A good rule of thumb is to drink a full glass of water between each cup of tea or coffee. This helps with digestion, reduces headaches and improves concentration. Keeping a reusable water bottle nearby makes this habit easier to stick to. - Eat for steady energy
Try swapping crisps or chocolate for fruit, nuts or a homemade salad. These foods help avoid the energy spikes and dips that often follow processed snacks. Having healthy options in the workplace, like fresh fruit or a simple salad bar, can encourage better habits.
10-minute wellness wins that support financial wellbeing at work
Financial stress can affect every part of life. This ranges from sleep quality to focus and decision-making. Small actions, taken regularly, can help employees feel more in control. A 10-minute check-in on personal finances every week can increase money knowledge and confidence.
Recognising the importance of wellbeing at work means supporting every aspect of an employee’s health, including financial wellbeing. Encouraging habits like budgeting or saving reminders helps normalise money management.
For employees: how to spend ten minutes on financial wellbeing
- Use smart budgeting apps
There’s no doubt that technology can improve financial wellbeing at work. Tools like Snoop, Emma or Moneyhub can review transactions or flag subscriptions that haven’t been used in months. They can show where spending can be trimmed. Just a few minutes using one of these apps can lead to valuable savings. - Set up automatic savings directly from pay
Saving becomes easier when it’s automatic. With PayCaptain, employees can choose to set aside a fixed amount from each pay cycle. Even small amounts build up over time. Automating this removes the temptation to spend first and save later. It helps grow a financial buffer without extra effort.
- Split income into bills, savings and spending pots
PayCaptain allows employees to divide their income into dedicated savings pots at the point of payroll. This makes it easier to stay in control of monthly outgoings, avoid overspending and help meet savings goals.
- Use salary advances before payday to avoid high-interest borrowing in emergencies
With salary advances, employees can draw a portion of their pay before payday. It helps them avoid using credit cards, overdrafts or payday loans. It’s a responsible way to access income when needed, helpful for covering unexpected costs.
- Use the pensions dashboard to track retirement savings
PayCaptain’s integrated pension dashboard gives a clear view of pension contributions and projected savings. This helps employees understand whether they’re on track for retirement. They can make informed decisions and feel more in control of their financial future.
- Read financial guidance built into the app
Financial education doesn’t have to be time-consuming. PayCaptain has short, easy-to-understand guidance within the mobile payroll app. Employees can learn about budgeting, saving, credit and more, without pressure or jargon.
- Review upcoming payments
A quick weekly check of direct debits, standing orders or upcoming expenses helps prevent missed bills and fees. This helps reduce last-minute stress. - Build knowledge in small steps
Reading one short article, newsletter or tip about managing money each week is a simple way to build confidence without feeling overwhelmed.
Discover how your team can manage money better with PayCaptain
For employers: how to support staff in 10 minutes
- Run quick ‘toolbox talks’ on financial topics
Short, informal sessions during team meetings can cover useful themes like saving, credit or pensions. - Invite financial experts to speak
A 10-minute drop-in or recorded session from a pensions adviser, IFA or budgeting coach can offer clear, practical advice. - Normalise money conversations
Encourage an open culture where finances aren’t a taboo subject. Use posters or messages on online payslips to highlight support available. This can make financial wellbeing part of regular wellbeing discussions. - Signpost trusted resources
Point employees to support like MoneyHelper or the Money and Pensions Service, which can be explored in under ten minutes
Regular 10-minute wellness wins help financial wellbeing at work become a normal part of the day.
Help your team take control of their finances with wellness tools that work
Build simple habits for wellbeing in just 10 minutes a day
Wellbeing isn’t only about movement and money. Mental habits play a key role in how people cope with stress, build resilience and stay present. Mental habits don’t take a lot of time - just a few quiet minutes a day can create a positive shift in mindset.
- Breathe mindfully
Deep breathing slows the heart rate and calms the nervous system. Taking just five minutes to breathe slowly and deeply can reduce anxiety and improve focus. Mindfulness apps often offer short guided-breathing or meditation sessions that fit neatly into a coffee break. - Practice gratitude
Writing down three things that went well or moments to feel thankful for helps shift attention away from stress and towards positivity. This builds emotional resilience and can support better sleep and mood. - Take a brain break
Step away from screens and give the mind a rest. Whether it’s reading a book or sitting quietly, brain breaks improve concentration and reduce digital fatigue.
These small habits help create space for reflection and calm which are important foundations for daily wellbeing.
How to connect and be present with 10-minute wellness wins
Strong relationships support mental wellbeing. Taking just a few minutes to reach out to someone can lift mood and build connection. A quick text, voice note or call to a friend or family member can help people feel more grounded and less alone during a busy day.
Small acts of kindness also boost emotional wellbeing. Holding the door open, making someone a cup of tea or offering a genuine compliment can all have a ripple effect. In a matter of moments, it’s possible to connect meaningfully - and feel better for it!
How to turn 10-minute wellness wins into daily habits
One of the most powerful things about these wellness wins is how easy they are to repeat. When something takes ten minutes or less, it’s more likely to become part of a daily routine. Keep it simple and stick with it.
Why consistency matters for building wellbeing habits
A good habit doesn’t happen by accident. It needs structure. Setting a regular time for a 10-minute wellness break helps turn a good idea into something long-lasting.
Some examples are:
- Block ten minutes in the calendar after lunch for a walk or stretch
- Start the day with a glass of water and a few minutes of silence
- Finish work with a quick look at personal finances or spending apps
- Set a reminder to step away from the screen mid-morning and afternoon
- Use the first ten minutes after a team meeting for a shared wellbeing activity
These short routines can lead to stronger workplace wellbeing. The goal is to make these moments part of the day. And for them to feel natural, not forced.
Simple ways to measure your wellbeing progress
Writing things down helps habits stick. Journaling or a notes app can be used to track daily wellness wins. What worked, what felt good and what made a difference can all be recorded. Celebrating small wins keeps the momentum going and reinforces positive change.
Discover the wellbeing habits that work best for you
There’s no one-size-fits-all approach to wellbeing. Some people like movement, others enjoy quiet introspection. Try different 10-minute activities to see what feels most natural. Whether it’s stretching, meditation or a quick walk, the best habit is the one that fits easily into daily life.
Support workplace wellbeing by encouraging others
Wellbeing is easier to maintain when it’s shared. Encouraging others in the office to join in creates a supportive atmosphere. It helps make wellness wins part of the workplace culture. A shared walk, a group yoga session or checking in on each other builds connection. These small actions strengthen teams.
Just ten minutes a day, shared across a team, can lead to better energy, focus and morale.
Final thoughts from PayCaptain
Wellbeing doesn’t have to mean big changes. It can start with ten quiet minutes or a small act of kindness. Simple actions build stronger habits. These habits support better focus, lower stress and healthier teams.
The importance of wellbeing at work is clear. When employees feel supported, they’re more engaged, more productive and better equipped to manage everyday pressures.
Wellbeing should be practical and personal. That means helping employees build habits for wellbeing that fit into everyday life. Whether it’s checking in on financial goals or setting savings reminders, financial wellbeing at work should be normalised.
National Wellbeing Month is the perfect time to start. Encouraging small, regular wellness wins helps create a workplace where people feel better supported and more in control.
Start building healthier, more financially confident teams with PayCaptain
