How to Stay Healthy and Motivated This Summer


It’s the dog days of summer, and let’s be honest: You don’t really want to be working. You’re probably daydreaming about beaches and pools and barbecues, and your productivity is almost sure to plummet. In fact, 25% of workers feel less productive during June, July, and August.

But fear not—we have several tips that can help you stay motivated and healthy this summer.

Stay Organized

It’s easy to be distracted when your workspace and to-do lists are a mess. Take this time to get your physical and digital spaces in order. Sweep that clutter off your desk and whip your notes into shape. It will not only improve your mental health but help you focus and de-stress.

Get Moving

Summers are quite hot in New Mexico, to say the least. So it can be tough to enjoy the outdoors during the workweek. You could try and beat the heat by adding a walk or run to your morning routine. This will help to jump-start your day, give you more energy, and put you in a better mood. Throughout the day, try to work in a little activity while taking short breaks. This can be as simple as doing some quick lunges or squats. You could also walk around—even inside—while on a call. Getting your blood flowing will help you feel more awake, alert, and motivated.

Switch It Up

Sick of the same old view from your desk? If you have a laptop, try sitting or standing somewhere different. Try a cool, outdoor space if you can, or move into a more open common area. It’s also beneficial to change up your routine. If you normally eat breakfast at your desk, maybe try enjoying your meal somewhere else before starting work. Or if you always take breaks at the same time every day, try altering when you step away (and what you do with that time).

Practice Healthy Habits

You’ve probably heard it a million times, but it’s critical to drink enough water—especially during our scorching summers. Staying hydrated will not only increase your energy level but flush out toxins and boost your immune system. It’s also helpful to eat a well-balanced diet during the workday (and in general). Nothing’s worse than a 3 pm sugar crash after indulging in some tempting sweets. Try to work in more fiber, protein, and healthy fat, and you’ll give your body the nutrition you need to perform at your best.

Set Achievable Goals

Work can often seem overwhelming—especially when you’d rather be on a boat. It’s helpful to break up your work into more manageable chunks. Checking items off your to-do list more frequently will make you feel accomplished and driven to keep going. Also, look down the road and think about what you’d like to accomplish in your career. Where do you want to be in a year or five? Find a place to jot down your ambitions and then start taking action to get there.

Take Time Off

The worst thing you can do is push yourself to work through the summer with few real breaks. Even if Covid-19 has impacted your travel plans, you should still try to use your vacation days. Maybe you can do a staycation or take a few long weekends—anything you can do to truly recharge. You could also plan more low-key, fun events that will give you something to look forward to, such as cooking something fancy on the grill, hosting an epic water balloon fight, or hiking somewhere new.

Whatever you do, don’t suffer from summer vacation FOMO. And if you do venture outdoors in the sun, make sure to wear plenty of sunscreen—trying to work with a painful sunburn certainly won’t help your motivation.