Maintaining Well-Being Amidst Job Change:  10 Self-Care Strategies for New Employees 

By: Morgan May 

Some of the best news a person can receive is that your hard work and time devoted to interviewing for a new position has paid off and you have received a job offer for an exciting new position. It is fulfilling to know that you are opening a new chapter of your career. I know that is exactly how I felt when I received my job offer to join the team here at DesignForce. Yet the excitement of a new job is often accompanied by unknown variables of change such as how your life, routine, and day-to-day comfortability might be affected creating a natural bi-product of anxiety. Ensuring that you create space to take care of yourself, practice extra self-care, and prioritize your well-being, allows you to take the new change in stride and set yourself up for success and long-term happiness. Here are 10 tips that I use to prioritize self-care when starting and onboarding for a new job that set me up for success:  

1. Establish a Morning Routine: Consistency is key. Create a daily routine that includes time for work, rest, and personal activities. Consistency helps manage stress and creates a sense of stability. 

• My thoughts: Something that I think makes a world of difference is starting your day on a positive step. It can be hard to prioritize early morning routines such as a brief workout, meditation, or a healthy breakfast when getting settled in a new position. But starting the day by making sure you are taken care of and prioritized sets the tone for the rest of the day. If you are not a morning person, (like me sometimes) set aside non-negotiable time in the evening for a self-care routine instead!  

2. Focus on Good Nutrition and Hydration: Thoughtful nutrition supports energy levels and cognitive function. Try using an easy-to-follow meal prep plan to reduce time spent cooking and preparing meals and allow yourself more time to relax and reset. 

• My thoughts: This is one of the easiest things to overlook and something that I often let go of first during times of stress and change. When you have had a long day, the last thing you want to do is cook or go grocery shopping. I find using weekly meal prep guides that use simple nutritious ingredients in diverse ways makes it easier to keep your body and mind fueled. Hydration is another key step to keeping your mind sharp and can be easy to forget during busy onboarding days. One of my favorite Chrome extensions is Water Reminder, which makes sure I stay hydrated.  

3. Prioritize Sleep and Quality Rest: Sometimes the stress of a new position can make unplugging and settling in for the night tough. Finding time in the evening to start winding down is critical for me to be able to get quality rest. I try and aim for 7-9 hours of quality sleep each night to be able to stick to a routine and keep up with new responsibilities. 

• My Thoughts: Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Try to establish a regular sleep schedule to help your body adjust and consider giving yourself a little extra sleep each night to recoup.  

4. Reflect and Adapt: It is so important to regularly reflect on your work experience and personal well-being during times of change. Assess what is working well and what might need adjustment as you settle into your new role and responsibilities. Don’t be afraid to be flexible and adapt your routine as needed. What works at the beginning of your new job might evolve as you settle in and your role changes. 

• Resource: Consider dedicating a journal to your career reflection and spend time journaling and reflecting on your days and new experiences. Having an outlet to share your thoughts and feelings on the change you are experiencing is so important to settle into new routines and career changes. If you are not someone who likes journaling, take time to debrief with friends and family.   

5. Celebrate Small Wins: Be sure to acknowledge achievements as well as recognize and celebrate your accomplishments, no matter how small. This is something that I struggle with sometimes when starting a new position and being in a new environment. Remind yourself it is okay not to be an expert in a new subject matter and lean into your training with open arms. Celebrating progress boosts motivation and reinforces a positive outlook especially during possible high-stress situations and after long days. Give yourself grace in overcoming new challenges and celebrate learning new skills and making new connections.  

• Reward Yourself: Treat yourself to something enjoyable as a reward for meeting milestones or achieving goals, whether it be something that has been on your wish list, booking a trip, or trying something new.  

6. Digital Detox: Create space in your day to unplug regularly. I know I am guilty of not spending enough time away from screens and unplugging from work. I find designating specific times each day to disconnect from digital devices and social media is the most helpful. This can help reduce stress and prevent burnout from constant connectivity. Create opportunities to close your screens and find hobbies that allow you to disconnect and recharge. 

• My Thoughts on Mindful Tech Use: Be intentional about your use of technology. Try limiting notifications and screen time to maintain focus and reduce digital fatigue. Consider using notification-limiting features on your devices at night to give your mind a rest and detox so you are prepared for the next day. 

7. Embrace Micro-Adventures: It is easy to forget about having fun and new adventures when starting a new role and settling into a new routine! Plan short, spontaneous adventures or activities that break up your routine and provide a change of scenery. This could be a quick hike, a visit to a local museum, or exploring a new part of town. 

• Curate Experiences: It is easy to spend your weekends at home, but I recommend taking time each weekend to try something new and have new experiences! One of my favorite resources to help plan micro adventures is a weekly updated list of new events going on in the DMV area!  

8. Set Boundaries & Work-Life Balance: Even though it can be hard, clearly define your work hours and stick to them. It’s best to avoid bringing work home or checking emails after hours to maintain a healthy work-life balance. Connect with colleagues, mentors, or professional networks for advice and support. It makes a world of difference to have a support system that can ease the transition and provide valuable guidance. It is also important to keep an open and transparent dialogue with your manager and let them know if you need to adjust or if additional support sets you up for long-term success.  

• My thoughts: This is one of the hardest tips for me to follow, personally, but I do think this makes a significant impact over the course of your onboarding and longevity in a new role. It is quite easy to stack your desk up with every possible task but being respectful of yourself and transparent with your colleagues is a big indicator of professional maturity. Being mindful of your bandwidth will be beneficial to yourself, your team, and your long-term success. 

10. Embrace a Growth Mindset: New experiences, jobs, and routines can be stressful, but it is best to look at tricky situations as opportunities for growth rather than obstacles. A growth mindset can help you stay motivated and resilient during challenging times. Recognize and celebrate the skills and knowledge you gain from overcoming new challenges. Most importantly, congrats on the new role, and good luck!  

• Resource: Once you are settled in your new role, reach out to DesignForce. We love connecting with professionals in the AEC industry! If you are looking for career development support or additional networking opportunities, we are here to support you!