Resources: Intralox Healthy@Home Programme

Session One: Building Healthy Workday Micro-Habits

Slide Deck:

Intralox Session 1 Healthy Habits by Lucy Griffith


Psychology of Habit: New Yorker Article by Jerome Groopman Can Brain Science Help us Break Bad Habits?

How to Build Healthy Habits: New York Times Article by Tara Parker-Pope



Power of Habit by Charles Duhigg

Atomic Habits by James Clear


The Secret Formula For Making Habits Stick – Broken Brain Podcast with Dhru Purohit (Short version)

The Secret Formula to Creating New Habits That Stick – Broken Brain Podcast with Dhru Purohit (Full-length version)


Simple habit change techniques: BJ Fogg’s Tiny Habits 

Accountability for Change: website (commitment contract)


Healthy Movement Habits Videos:


Posture Rhyme



Fitness Apps:

Downdog (Fitness & Yoga apps offering short, customisable workouts)


Session Two: Boost your Workday Energy

Slide Deck:


Intralox Session 2 Boost Your Workday Energy by Lucy Griffith


How to do the Brügger Break (Posture Microbreaks)

Stretch to help neck pain

Wall Angel (for tight shoulders)


How Movement Radically Transforms the Brain – Broken Brain Podcast by Dhru Purohit


Physical Intelligence by Claire Dale and Patricia Peyton



Benefits of Walking Meetings: Inc. Article on how walking meetings can promote creative thinking

Sitting and Exercise: New York Times Article on how sitting for too long sabotages exercise benefits

Moving to Reduce Health Risks: New York Times Article on how short and low intensity activity can help improve health

Exercise & the brain: Guardian Article on how exercise improves cognitive functioning

Health Risks Associated with Prolonged Sitting: NHS Article – Why We Should Sit Less


Ideas for moving more when you’re working from home:

Injecting Movement into your Workday

Energising movement break (5 minutes away from your desk):


Scientific Research:

How walking can improve creative thinking: 2014 Study – American Psychological Association

Power Posing Effects: 2018 Study – Association for Psychological Science

Research linking slumped postures to negative perception – University of Hildesheim/Ruhr University Bochum Germany

Seated posture and Confidence: 2009 Study by Ohio State University


Movement-Based Exercises:


Circulation Booster #1: Shake Out

Circulation Booster #2: Twisting Stretch

Circulation Booster #3: Standing Stretch

Circulation Booster #4: Swing Sequence

Circulation Booster #5: Power up your legs

Session Three: Maintaining your Focus in a World Calling for your Attention

Slide Deck:

Intralox Session 3 Maintaining your Focus by Lucy Griffith



Boredom tolerance: Guardian Article on how people prefer electric shocks to being alone with their thoughts

Exercise & the brain: Guardian Article on how exercise increases focus and attention span

Procrastination: BBC WorkLife Article on the emotional roots of procrastination

Procrastination: BBC WorkLife Article The Smart Guide to Procrastination

Self-control: BBC WorkLife Article on mental hacks that aid self-control at work

The cost of task-switching: Fast Company Article on the impact of interruption

Dealing with overwhelm: Harvard Business Review Article

How Busyness Leads to Bad Decisions: Article from BBC Worklife

Impact of multi-tasking: Psychology Today Article – The True Cost of Multi-Tasking

Notifications from Phones: Guardian Article – One Ping After Another

Tech Distraction: Harvard Business Review Article: Stop Letting Push Notifications Ruin Your Productivity

Attention Management: New York Times Article: Productivity isn’t about time management



Distraction – Indistractable by Nir Eyal


Scientific Studies:

The Cost of Interrupted Work – University of California Study – link to distraction and stress

Physical activity improving attention span – Journal of Science, Medicine & Sport



How to Distraction-Proof Your Mind – BBC Ideas Video – with Nir Eyal

The Science of Multi-Tasking – BBC Ideas Video – Is it possible to multi-task effectively?

How Screen-use Effects our Lives – Talk – by Psychologist Adam Alter

How to Train Your Monkey Mind – Huffington Post Video – Interview with Mingyur Rinpoche (Tibetan Buddhist Master)



Hacking your phone to avoid distraction: PDF Worksheet

Life balance – wheel exercise: Video and (Optional) PDF Worksheet



Meditation training – Headspace

Distraction avoidance timer – Forest


Movement Exercises for Better Focus:


Observing the Breath

Seated Stretch

Session Four: Harness Positive Stress, Control Negative Stress

Slide Deck:

Intralox Session 4 Harness Positive Stress, Control Negative Stress by Lucy Griffith



Breath‘ by James Nestor – how the way we breathe impacts our health and stress levels


Brain Behaviour –  Professor Robert Sopalsky explains how the three parts of our brain interact to produce and reduce a stress response

Breathing and Health: Ted Talk by Joe DiStefano

Breathing and Stress: Ted Talk by Psychologist Dr. Belisa Vranich

The role of the Vagus Nerve in Calming the Stress Response: New York Article by Edith Zimmerman

Negativity Bias – Ted Talk by Social Psychologist Alison Ledgerwood

Positive Aspect of Stress – Ted Talk by Health Psychologist Kelly McGonigal

Eustress / ‘Finding the Flow’ – Ted Talk by Mihaly Csikszentmihalyi 


Physical Exercises

Diaphragmatic breathing & the vagus nerve

Self-Massage Techniques for Tension Relief

Balancing Breath Technique (Nadi Shodana)

Seated Stretch Sequence

Centering Sequence

Rising to Stand Sequence

Standing Stretch Sequence



Understanding the Stress Response – Harvard Medical School Article

Stress Control using Breathing Techniques – Harvard Medical School Article

Exercise and Stress: Mayoclinic Article on how exercise can reduce negative stress

‘Positive’ and ‘Negative’ Stress  – What is Eustress? Article from

Scheduling ‘Worry Time’ – PGSG Article on Releasing Anxiety and Worry

How the brain responds to pressure – Headspace Blog Article on Reacting Better Under Stress

Harnessing the Upsides of Stress – Article from Harvard Medical School

Physical impact of Chronic Stress – Article from American Psychological Association

Stress and Control – Article from

Wim Hof Method – Cold Shower technique as method of stress management training

Fight, Flight or Flow? Choose Wisely – Article by Stuart Constable


Scientific Study

How Perception Affects Our Risk From Stress – 2011 University of Wisconsin Study



Meditation & Mindfulness training – Headspace

Meditation & Mindfulness training – Buddhify

Meditation & Mindfulness training – Smiling Mind

Wim Hof Method App – Breath Control, Ice Showers and More!

Session 5: Rest and Recharge for Optimum Health & Performance


Intralox Session 5 Rest and Recharge by Lucy Griffith


Why Boredom is Important: BBC Reel short video

Time Confetti – The One Thing Ruining Your Free Time: BBC Reel short video

How to improve your sleep: Sleep Tips video by Sleep Scientist Matthew Walker

How to tell if you’re sleep Deprived: Tech Insider Video

Sleep is your superpower: TED talk by Sleep Scientist Matthew Walker


How the way we breathe impacts our health and energy – Breath by James Nestor

Sleep – Why We Sleep by Matthew Walker

Physical Intelligence by Claire Dale and Patricia Peyton


How Busyness Leads to Bad Decisions: Article from BBC Worklife

How to Deal with Feeling Constantly Overwhelmed: Article from Harvard Business Review

Learning to Say No More Often: Article from New York Times

Do people choose pain over boredom? Article from BBC News

The impact of Cognitive Fatigue – Article from Metro

How Burnout Makes us Less Creative – TED video with Rahaf Harfoush

Creating the Habit of Not Being Busy – Article from Thrive Global

A case for doing nothing: The Dutch concept of ‘Niksen’ – Article from New York Times

Is Self-Care Self-Indulgence? – Article from New York Times

What to do with a day off – Article from New York Times

How to calm a racing mind and finally go to sleep – Article from Thrive Global


Energy depletion exercise: Reflection exercise

Free Sleep Booklet to download: Your Guide to Healthy Sleep


Meditation and Relaxation training: Headspace

Physical Exercises:


Diaphragmatic Breathing

Self-Massage Techniques for Tension Relief

Energising Power Postures

Beginner’s Body Scan Meditation: from Mindful

Session 6: Workday Nutrition to Fuel Your Brain and Body


Intralox Session 6 Workday Nutrition by Lucy Griffith


Nutrition fact-checking: – Science-based nutrition and supplement information

Scientific Studies:

Effect of Trans Fat on Cognitive Health: PLOS One 2015 Study


Mindful Eating: Harvard Education article

Nutrition myths: article – The Top 20 Nutrition Myths of 2020

Brain Food: article – Eating for a Healthy Mind-Gut Relationship

Gut Health: article – Magical Microbes – How to Feed your Gut

Health benefits of eggs: healthline article


Work Fuel – The Productivity Ninja Guide to Nutrition by Graham Allcott and Colette Heneghan

Gut Health – Gut by Giulia Enders


Caffeine – Ted-Ed Video – How does caffeine keep you awake?

How food powers your brain – Ted-Ed Video 

How the food you eat affects your gut – Ted-Ed Video

A Brain Food Prescription from the Farmacy – TEDx Talk by Drew Ramsay

Benefits of Sourdough bread – Authority Nutrition Video

10 Sources of Healthy Fats – ActiveBeat Video

Physical Exercise

Five Finger Breathing – Reboot your brain, calm down and be in the moment – demonstrated by Dr. Jud Brewer (use before eating)

Session 7: Workday Nutrition to Fuel Your Brain & Body (Part Two)