By Jonathan H. Westover, PhD
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Abstract: This article discusses research-backed strategies from positive psychology that individuals can utilize to increase the likelihood of having more positive and productive workdays. It outlines how adopting an optimistic explanatory style when facing challenges, properly managing energy levels in addition to time, cultivating quality relationships with colleagues, and prioritizing self-care activities are evidence-based techniques that can positively shape one's daily work experiences. Specific examples are provided for how transportation managers, financial analysts, and software engineers can apply these approaches in their roles and industries. The article concludes that while external factors influence workdays, professionals hold significant agency to intentionally apply self-management techniques grounded in research to better navigate demands, enhance well-being, boost job performance, and optimize their daily experiences at work. Proactively utilizing positive psychology strategies empowers individuals and organizations by leading to more engaged and resilient employees committed to excellence.
Many have experienced at least one day at work where everything seemed to go wrong - meetings ran long, tasks took more time than expected, colleagues were short-tempered, and the day dragged on endlessly. Conversely, some days seem to flow smoothly, problems are resolved easily, social interactions are pleasant, and time passes quickly leaving one feeling accomplished. While there are external factors outside our control that influence the quality of a workday, research in positive psychology suggests individuals can take proactive steps to increase the likelihood of having more good days at work through self-management techniques.
Today we will outline research-backed strategies for positively framing one's mindset, managing energy levels and focus, cultivating supportive relationships, and practicing self-care - all with the goal of helping professionals better navigate challenges and optimize performance so as to experience the rewards of a good day at work.
Adopting an Optimistic Explanatory Style
Research shows one's mindset or explanatory style - how one explains events - can significantly impact well-being and achievement (Seligman, 2011). Those with a pessimistic explanatory style tend to view negative events as permanent ("It will always be this way"), pervasive ("It will undermine everything"), and personal ("It's all my fault"), while optimists see setbacks as temporary, situation-specific, and not reflective of their abilities.
Developing an optimistic explanatory style requires intentionally framing challenges in a positive light. For example, instead of thinking "I always mess things up in meetings," recognize it was just one off-day and reframe it as "Today did not go as planned in that meeting, but I'll be better prepared next time." Catching and correcting overly negative self-talk trains the brain over time to assume a more constructive mindset. Research links optimism to improved health, higher achievement, better relationships - all contributing factors to having good days at work (Peterson & Chang, 2002). Healthcare and education workers, in particular, can benefit from modeling optimism for colleagues and clients.
Manage Energy, Not Just Time
High-performing individuals often erroneously believe maximizing productivity means minimizing rest, but research shows managing energy levels is just as important as managing time if one wants to sustain excellence over the long-term (Oonagh, 2021). Energy management requires recognizing signs of fatigue, prioritizing renewal activities, limiting multitasking, and scheduling recovery time.
For instance, take breaks between meetings to recharge with a quick walk outside, stay hydrated with water throughout the day, and avoid late nights by preparing tasks the night before. On weekends, unplug from work emails and engage in energizing activities like exercising, socializing, or a hobby. Technology executives, who often work long hours, must role model rest by starting and ending workdays on time and using vacation days fully. Making energy management a priority helps maintain focus and contributes to experiencing flow at work more often.
Cultivating Quality Connections
Social support enhances physical and mental well-being, especially during challenging times (Cohen & Willis, 1985; Holt-Lunstad et al., 2010). Yet building genuine relationships requires intentional effort. Small acts of kindness, like learning colleagues' names and interests, make others feel seen and cared for. Schedule lunches to connect one-on-one and be fully present by avoiding phones or laptops. Seek to understand different perspectives, and when disagreeing, focus on issues not personalities. Show appreciation frequently through thank you notes or public acknowledgements. Relationship-building benefits professionals across industries but is particularly valuable for educators, healthcare workers, and customer service roles where social interaction affects quality of service. Positive relationships lead to more cohesion within teams and make coming to work enjoyable.
Self-Care is Not Selfish
Consistently taking care of one's needs, physically and mentally, proves challenging yet essential for peak performance and well-being (Ratey & Manning, 2014). Self-care involves listening to one's body and participating in activities that reduce stress and promote mindfulness, creativity, or fun - even if just for 30 minutes daily.
For example, pack healthy meals instead of eating takeout to avoid afternoon crashes. Incorporate movement breaks throughout the day by using stairs when possible or stretching at your desk between tasks. Unplug in the evenings to unwind through hobbies that bring enjoyment whether it's journaling, gardening, cooking or playing with pets. Those in healthcare, social services, and education - prone to burnout from client needs -must make self-care non-negotiable. Taking time for renewal prevents depletion and ensures showing up fully present for others.
Practical Application Across Industries
While opportunities exist to intentionally shift mindsets, manage resources, build connections and engage in self-care across industries, this section highlights specific examples tailored towards transportation, finance, and technology professionals:
For transportation managers overseeing complex logistic operations prone to delays, adopting an optimistic view of setbacks as temporary and solvable prevents frustration. Recognizing when fatigue leads to poor decisions, schedule adequate break times between problem-solving sessions. Make rounds to connect with frontline employees to better understand operational realities and keep motivation high.
Financial analysts working long hours to meet deadlines would benefit from prioritizing energy management. Limit multitasking and switch between cognitively demanding spreadsheet analysis to reading industry reports or brainstorming to vary focus. Schedule walks with coworkers during lunch breaks to boost creativity while connecting socially.
Software engineers prone to hyperfocusing on coding sprints at the expense of self-care should build rest into daily routines. Decline late meetings in favor of leaving at a consistent time to unwind. Those working remotely could schedule video socials with teammates weekly to maintain relationships and enthusiasm for projects virtually.
Conclusion
Leveraging insights from positive psychology, individuals hold significant power to intentionally shape their daily work experiences for the better. Adopting an optimistic mindset, managing non-renewable resources like time and energy, cultivating quality connections, and prioritizing self-care all serve to enhance well-being, job performance, health outcomes and overall job satisfaction - contributing factors towards having more good days at work. While external demands outside our control will always exist, proactively utilizing self-management techniques grounded in research empowers professionals across industries to better navigate challenges and thrive in their roles. Optimizing daily experiences leaves individuals feeling fulfilled in their careers and organizations benefiting from engaged, resilient employees committed to excellence. Overall, making small positive adjustments can significantly shift one's relationship with their work for the good.
References
Cohen, S., & Willis, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological bulletin, 98(2), 310.
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: a meta-analytic review. PLoS medicine, 7(7), e1000316.
Oonagh, A. (2021). Managing energy, not just time: The key to sustainable high performance. Harvard Business Review. https://hbr.org/2021/05/managing-energy-not-just-time-the-key-to-sustainable-high-performance
Peterson, C., & Chang, E. C. (2002). Optimism and flourishing. In C. R. Snyder & S. J. Lopez (Eds.), Handbook of positive psychology (pp. 127–139). Oxford University Press.
Ratey, J. J., & Manning, R. (2014). Go wild: Free your body and mind from the afflictions of civilization. Little, Brown & Company.
Seligman, M. E. (2011). Flourish: A visionary new understanding of happiness and well-being. Simon and Schuster.
Jonathan H. Westover, PhD is Chief Academic & Learning Officer (HCI Academy); Chair/Professor, Organizational Leadership (UVU); OD Consultant (Human Capital Innovations). Read Jonathan Westover's executive profile here.
Suggested Citation: Westover, J. H. (2024). How to Have a Good Day at Work: Leveraging Positive Psychology and Self-Management to Thrive. Human Capital Leadership Review, 13(1). doi.org/10.70175/hclreview.2020.13.1.5
