Ten great exercises to keep your spirits up at work

Maintaining high spirits in the workplace is not just a matter of well-being but also a determining factor for productivity and innovation. Studies from institutions such as Harvard University and Stanford University show that a positive environment improves cognitive performance and reduces stress. Inspired by the MAT (Mindset, Action, and Theater) and ThM (Theater Movement) methodologies developed by Antônio Carlos dos Santos, we present ten practical exercises that can transform professional routines and strengthen positive energy at work.

A powerful technique is the Conscious Breathing Exercise. Inspired by neuroscience applied to mindfulness, this method consists of pausing for three minutes every two hours to take deep, controlled breaths. Studies from the University of California indicate that this practice reduces cortisol levels, the stress hormone, promoting emotional balance.

Another essential resource is the Positive Reframing Exercise, based on cognitive-behavioral psychology. Whenever you face a challenge, mentally reframe the situation by seeking a new meaning. If a project is delayed, for example, see it as an opportunity to improve processes. Stanford University demonstrates that this practice increases resilience and enhances emotional well-being.

The application of the Daily Gratitude Exercise is also fundamental. Write down three positive things about your work every day. This method, proven by the University of Pennsylvania, improves mood and strengthens the emotional connection with the tasks performed.

In the context of MAT, Body Expression in the Professional Environment is one of the most effective exercises. The technique is based on using broad gestures and an open posture, demonstrating confidence and enthusiasm. Studies from MIT (Massachusetts Institute of Technology) confirm that body language directly impacts emotional states, positively influencing the workplace atmosphere.

Following the ThM approach, the Empathy Theater Exercise helps strengthen interpersonal bonds. For five minutes a day, take on the role of a colleague, imitating their posture and verbal expression, seeking to understand them better. This method, inspired by studies from Yale University, improves emotional intelligence and interpersonal communication.

A simple yet impactful exercise is the Spontaneous Smile Practice. Neuroscience has shown that smiling, even without reason, stimulates the release of endorphins, creating a lighter and more collaborative atmosphere in the workplace. The University of Oxford points out that this habit significantly improves satisfaction and productivity.

Another essential point is the Micro-Victories Dynamic. Small daily achievements should be recognized and celebrated. According to studies from the Harvard Business Review, celebrating individual and collective progress boosts motivation and team engagement.

The Creative Visualization Practice is one of the pillars of ThM. At the beginning of the day, mentally visualize a productive and positive work journey. According to studies from the University of Chicago, this strategy strengthens confidence and improves performance throughout the day.

Finally, the Recognition Circle, inspired by MAT, is an excellent tool for collective strengthening. Reserve a few minutes in meetings to recognize and value colleagues' strengths. Research from the University of Michigan indicates that this type of positive reinforcement increases team cohesion and reduces stress levels.

Adopting these daily practices can significantly transform the professional experience. By incorporating breathing exercises, positive reframing, gratitude, and body expression, among others, leaders and workers can build a lighter, more motivating, and productive workplace. Neuroscience and psychology show that small behavioral changes directly impact well-being and professional performance. As a result, not only the individual but the entire organization benefits from a more positive and inspiring environment.

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