Most workers can improve their days (and those around them) with five simple suggestions. An organizational psychologist explains how.
Most people know what it’s like to have a hard day at work. It can be tiring, draining and tense, leaving them unable to switch off. But there are also days when work seems lighter.
Good days are not necessarily defined by big wins or important achievements. In fact, they tend to result from harmonious workplace experiences that support our psychological needs.
A study recently in Journal of Vocational Behavior suggests that when people feel genuinely supported by those around them, it helps to satisfy three basic needs: a sense of autonomy, a sense of competence and a sense of connection.
Meeting these needs is often what makes some days feel better than others. Workers can make their days better for themselves and those around them with these five simple tips, written by Ioannis Kratsiotisleader of the investigation, in an article in .
1. Ask for help and offer it in return
Support does not need to be formal or time-consuming. A brief contact, a quick question or an offer to share advice can make a real difference.
These small interactions help people feel connected and supported, which elevates mood and motivation throughout the day. Support works best when it’s reciprocal, so look for opportunities to both ask for help and offer it whenever you can.
2. Recognize the small victories
Feeling effective is one of the strongest drivers of well-being, so take a moment to notice the little things that went well.
Maybe you made progress on a task or finally completed something on your to-do list that you’ve been avoiding. Recognizing these small victories builds a sense of competence that carries over into the rest of the day and into life outside of work.
3. Give people (and yourself) some space
A sense of freedom in how we approach our work plays an important role in how we feel every day. It gives you permission to make small choices about how you complete your tasks and allows colleagues that same freedom whenever possible.
Showing trust in others can strengthen your relationships, while giving space can help you stay focused and motivated.
4. Contact someone before the end of the day
Small moments of genuine connection can change the tone of your entire day. A simple thank you, a message of appreciation or a brief conversation with a colleague can improve your mood more than you might expect.
Reaching out to someone before your day ends can help you leave work feeling lighter. Building positive relationships in the workplace not only feels good, it also provides a reliable support network that you can turn to when needed.
5. Keep your balance
Sometimes we feel exhausted because one of our basic needs is not being met. Perhaps we have had little freedom in our work, few moments of progress or insufficient human connection.
Restoring balance is more important than maximizing any one need in isolation, so taking a moment to notice what is missing is the first step to regaining a sense of balance. The next step is to do one small thing to resolve this.
Choose the order of your next tasks if you need a greater sense of autonomy, complete a manageable task if you need a sense of progress, and talk to a colleague if you feel isolated. Encouraging others to do the same helps build a team climate in which balance and support are shared responsibilities. When this happens, the good days become more frequent.
Small changes, big differences
The main message of the investigation is simple. Good workdays don’t require big changes or perfect conditions. They are created through small everyday moments of support that help us feel free, capable and connected.
When these needs are in balance, people feel better during the workday and have more energy when they get home. Work will always have its difficult moments, but we have more influence over our daily experience than we sometimes realize.
By paying attention to the small moments that shape our day and supporting each other in simple but meaningful ways, we can create more days that leave us fulfilled at work and refreshed at home.
