Daily Life

9 Life-Changing Hacks if Your Desk Job Has You Sitting All Day

Sitting just got a whole lot better.

By: Emma Lunsford

Let’s be honest: sitting all day is a different kind of pain. The stiffness, aches, and other discomfort is no joke — not to mention really mentally boring sometimes. To counteract this, you need specific hacks for desk jobs: a mixture of both physical and mental stimulation tips to reduce the effects of long-term sitting. And surprise! Read below for those life-changing hacks. 

RELATED: The Science on How to Offset The Effects of Too Much Sitting

Hacks for Desk Jobs: 9 Tips to Re-Energize Your Body & Mind After Sitting For Too Long

In a perfect world, you wouldn’t be sitting for 8+ hours a day. But, unfortunately for most of us, sitting at our desks for long periods of time is how we make money. This doesn’t mean you have to quit your job to save your health (unless, of course, that IS what you need to do). Try out these nine hacks and see how much better you feel! 

#1 Schedule in a 5 Minute Work Stretch 

You never know how much you need to stretch until you finally take those 5 minutes to get out of your seat, and BOOM: you can feel your muscles craving some form of movement. But fear not! This doesn’t have to mean running a mile during your breaks. Even the simplest of stretches can have amazing benefits, like increasing blood flow and boosting your mood.

Take a few minutes every hour to stretch your neck and even your wrists from typing on the computer all day. You can even get up and just do a loop around the office or your home to stretch your legs. 

Looking for guided stretches? Browse the FitOn stretch category to find what works best for you and schedule in your mid-day stretch using the FitOn app. 

RELATED: 5 Simple Stretches to Ease That WFH Muscle Tension 

#2 Blue Light Blocking Glasses 

Eye strain is real and can contribute to unwanted side effects, like migraines. However, with online commuting, it’s pretty hard to escape staring at screens these days. This is where blue-light-blocking glasses come in to save your eyeballs. They’re perfect for reducing eye strain. Just look up a pair on Amazon!

#3 Keep Your Desk Organized 

Feeling stressed out? Take 5 minutes to clean and reorganize your desk. Most of us don’t realize how much the environment plays a part in our productivity and mood. How you keep your environment is a good indication of what’s going on in your mind. E.g., the more cluttered your desk, the more cluttered your mind. Taking a second to clear everything reduces overwhelm and gives you a great standup break.

#4 Diffuse Essential Oils

Using essential oils may seem a little on the “woo-woo” side, but there’s science behind certain scents invoking different moods and having a calming effect, like lavender. So why not smell a lil’ R&R while you work?

#5 Keep Energizing High-Protein Snacks at Your Desk

There’s nothing worse than trying to work when you’re hungry — productivity tanks, as your blood sugar lowers and energy dips. Beat the 3 pm slump by keeping high-protein snacks at your desk in case you find yourself in too big of a time crunch to grab something. A protein bar, nuts, or seeds can work wonders! 

Here’s a delicious Cinnamon & Almond Cluster recipe from FitOn PRO.


  • 2 cups almonds, roughly chopped
  • ¼ cup coconut flakes, roughly chopped
  • ¼ cup sesame seeds
  • ¼ cup rice malt syrup
  • 3 tsp cinnamon
  • 1 tsp vanilla extract


Step #1: Preheat the oven to 180°C or 350°F. Line a baking tray with baking paper.

Step #2: Combine the almonds, coconut flakes and sesame seeds in a mixing bowl.

Step #3: In a separate bowl, whisk the rice malt syrup, cinnamon and vanilla extract.

Step #4: Slowly mix the wet ingredients into the dry mixture. Stir until combined and sticky.

Step #5: Pour the mixture onto the baking tray, making sure not to spread the mix too thin to ensure the ingredients cluster together.

Step #6: Place the tray in the oven and bake for 20 minutes. Remove from the oven and leave to cool. Place in the fridge to set for 15 minutes. This ensures the ingredients form clusters.

RELATED: Top 7 Post-Workout Snacks (+ 3 Recipes)

#6 Invest in Ergonomic Equipment

Our bodies weren’t made to sit and stare at a screen all day — that’s just the truth. So it’d make sense why issues like back pain and wrist strain come up after continuous repetitive motions at your desk. You want to make it as comfortable as possible for your body, which is why ergonomic equipment can seriously change the game. If anything, go for a comfy chair!

RELATED: 5 Expert-Hacks to Ease Stress-Related Aches & Pains

#7 Adjust Your Screen Height

When it comes to hacks for desk jobs, optimizing everything down to your screen height may seem excessive, but think about it. When your screen height is too low or high, it strains your neck. Make sure it’s at eye level, so you’re not craning one way or another and creating tension at the top of your spine. 

#8 Create a Mini Vision Board

Fill your desk with stuff that makes you happy! It’s amazing for boosting your mood and keeping you productive. It could be simple things like favorite pictures, flowers, colors, or quotes. Or, you can go a step further and create a vision board, so you know you’re always heading in the right direction! 

#9 Disconnect From Work During Meals

When you work from home or at a desk, it can feel like work just follows you everywhere. You can never escape the grind! This is why it’s so important to disconnect whenever you can, especially at meal times. Try not to be on your phone or eat your desk if you can. Make your meal the main event! 

You Can Still Take Care of Yourself, Even If You Sit All Day

It’s all about keeping it as simple as possible, and knowing even the little things, like 5 minutes of standing up, can make a big difference. Try not to get discouraged if some days you’re great about taking care of yourself and others you still end up sitting 8 hours at a time. It may take a little bit to find your ideal routine of activities that help you feel better. All good! It’s part of the process. Start by adding one hack from this list into your day and work your way up. Cheers to feeling good regardless!