Five Principles for Returning to the Workplace Without Losing Balance
As hybrid working policies continue to tighten and employers focus on post-summer plans, a new wave of return-to-office mandates is emerging — and with it, fresh pressure on Ireland’s working routines and eating habits.
New research from HelloFresh reveals that over half of Irish workers (58%) say their diet is worse on days they go into the office, with long commutes and mental load driving a surge in convenience eating.
In partnership with HelloFresh, I've documented a set of five evidence-based principles to help people return to the workplace without losing balance — whether that’s protecting your attention, building better post-work boundaries, or redefining convenience in a healthier way.
1. Create Rituals, Not Just Routines
Routines help us function, but rituals help us flourish. Small, intentional actions — a five-minute pause before your first meeting, cooking dinner with your children, or changing your clothes to mark the end of your workday — can serve as anchors of presence. These mindful transitions become the psychological boundaries that protect your wellbeing, whether you're working from home or commuting back to the office more frequently.
The HelloFresh research shows that over 40% of Irish workers are now in the office four to five days per week which supports the trend identified in CIPD’s HR Practices in Ireland 2025 survey which found that 25% of organisations were increasing the number of days on site over 2024 and 2025. This makes personal transition rituals even more important for maintaining work-life balance across physical, mental, and social dimensions.
Morning Ritual Ideas:
Begin with five minutes of mindful breathing before checking any devices (mental wellbeing)
Set three intentions for the day: one for work, one for relationships, one for personal wellbeing
Use your commute for learning or reflection rather than extending work
Evening Ritual Ideas:
Create a "closing ceremony" for your workday—change clothes, take a walk, or do light stretching (physical wellbeing)
Practice the "three highlights" reflection: identify one work achievement, one personal moment of joy, and one thing you're grateful for (mental wellbeing)
Establish a cut-off time for work-related thoughts and communications (social wellbeing protection)
These aren't just routines—they're rituals that help you flourish rather than merely function.
2. Redefine Convenience as Connection
Hybrid work demands efficiency, but not at the expense of meaning. Look for ways to simplify without disconnecting — a pre-planned meal kit can free you up for a mindful dinner with family; clear communication boundaries can lead to fewer, but more meaningful interactions. Presence — not perfection — is what truly sustains us through busier periods.
The HelloFresh research shows that returning to the office often makes dinner the first casualty of busy schedules. Additionally, CIPD research shows that more time is spent on wellbeing activities on days when working from home, highlighting how office days can disrupt healthy routines that support our physical and social wellbeing.
Mindful Meal Strategies:
Preparation as meditation: Use cooking as a mindfulness practice. Focus on textures, aromas, and the rhythmic nature of chopping or stirring
Family involvement: Include children or partners in meal preparation. This creates social connection while teaching valuable life skills
Mindful eating: Follow the Mediterranean model by eating without screens, chewing slowly, and engaging in conversation
Smart tools—like pre-planned meal kits—can give you back time and energy to connect rather than compromise. The goal isn't perfection, it's presence: sitting down for dinner instead of reaching for rushed takeaway, having a conversation instead of another email chain.
3. Protect Your Attention as Much as Your Time
Time is finite, but in a world full of distractions, attention is the real currency. Practise being fully present for at least one daily activity — whether that’s your commute, a quiet meal, or a shared conversation. Mindfulness isn’t reserved for meditation cushions; it can be woven into everyday moments. Single-tasking during meals or conversations, for example, helps preserve focus and fosters connection.
Research shows that it takes an average of 23 minutes to regain focus after a digital interruption (Mark, Gudith and Klocke, 2008), making attention management crucial for both productivity and mental wellbeing.
Mindful Attention Practices:
Create "attention anchors" throughout your day—moments where you consciously return to the present moment
Use the commute as intentional transition time: spend the first half decompressing from work, the second half preparing for home life
Practice single-tasking, especially during meals and conversations
Designate phone-free zones and times; the Mediterranean food pyramid places "sharing meals with others" at its foundation—not scrolling while eating!
4. Think in Weeks, Not Days
Balance isn’t about cramming every wellbeing behaviour into every day. Some days will be full-on; others will be quieter. The key is designing your week to reflect what matters most. Use the rhythm of your week to prioritise what's important — whether that’s a nourishing meal, a walk, or a moment of stillness. As the research (Lally and Gardner, 2013) suggests, consistency over time is more impactful than short bursts of intensity.
Rather than managing time, focus on managing your energy across physical, mental, and social dimensions. Balance is a weekly equation, not a daily one.
Energy Audit and Design:
Physical Energy: Align your most demanding tasks with your natural energy rhythms. Use office days for collaboration and high-focus work, home days for creative or independent projects
Mental Energy: Create "thinking time" blocks in your calendar. Research shows that unstructured thinking time improves decision-making and creativity
Social Energy: Prioritise meaningful connections over superficial networking, both in the office and at home
Weekly Energy Planning: Design your week with intention. If you're in the office Tuesday through Thursday, use Monday for planning and preparation, Friday for reflection and lighter tasks. Build in recovery time after intense periods. Some days will tilt toward deadlines, others toward dinner tables—what matters is the overall pattern.
5. Build Boundaries Before Burnout
As more of us return to the office, it can be tempting to let the line between work and personal time blur. But boundaries aren’t selfish — they’re protective. You can manage your own personal boundaries or, through your employer, you can leverage Ireland’s Right to Disconnect code of practice as a foundation, whether that’s through a company-wide policy, a team charter, or a personal "How I Work Best" agreement. Simple acts like ending the day with a walk, preparing a family meal, or setting clear communication hours can reinforce your personal time and help you switch off meaningfully. What’s your ‘closing ceremony’ for the working day???
‘"People who are confronted with a blurring of their work-life boundary and emotionally exhausted as a result, are sleeping worse, exercising less, eating less healthily and are able to relax less. And this is happening at a time when a healthy lifestyle could help us fight emotional exhaustion."’ Pluut, H. and Wonders, J. (2020)
Three-Level Boundary Implementation Options:
Organisational Level: Implement a company-wide Right to Disconnect policy that include automatic email delays after 6 PM and "focus time" blocks in calendars
Team Level: Create team charters that specify how and when you communicate as a team i.e. preferred communication windows (e.g., "Core collaboration hours: 10 AM-4 PM, emergency contact via WhatsApp only")
Individual Level: Develop a "How I Work Best" agreement with your manager that outlines your availability windows, response time expectations, and preferred communication channels
Practical Application: Use email footers stating your working hours and activate out-of-office replies when you finish work each day. As one effective footer suggests: "My normal working hours are 9 AM-5:30 PM. I will respond when I'm back at work." Boundaries aren't selfish—they're protective of both your mental wellbeing and your professional effectiveness.
The research commissioned by HelloFresh was conducted by Censuswide with a sample of 1001 respondents who work in a hybrid office setting aged 25-65 in the Republic of Ireland with a 50/50 gender split. Data was collected between 22.05.2025 - 05.06.2025.
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ABOUT THE AUTHOR
Brian Crooke is a wellbeing educator, speaker and adviser, empowering Irish organisations to promote and sustain wellbeing within their workplaces.
He is the founder of The Work Well Institute and the Workplace Wellbeing Ireland community and is Course Director of the Postgraduate Certificate in Workplace Wellness at Tangent, Trinity College Dublin. He is the host of The Work Well Podcast.
In his spare time, Brian is bringing free resistance training to every county and community in Ireland through his parkHIIT social enterprise.
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