Wellbeing at Work Workshop

This is Stretching the City’s signature workshop. In 60 minutes, founder Sally Lovett walks your team through a working day — from first coffee to lights out — with evidence-backed habits that take minutes to apply and measurably shift the dial on energy, focus and resilience.

Six chapters. Forty practical hacks. One better day.

Wellbeing at work isn’t one big thing. It’s the dozens of small decisions your team makes every day: when they check their phone in the morning, what they eat at lunch, how they handle the 3pm slump, whether they take a proper break, how they actually wind down at night. Those tiny choices, repeated, are what create energy, focus and resilience. They’re also what protect mental health day after day.

This workshop gives your team the actual decisions, the science underneath them, and a Daily Cheat Sheet to take away.

It’s the most-booked session for HR, L&D and leadership teams running a wellbeing campaign or awareness week — the kind of centrepiece event your people are still referencing a fortnight later, screenshots of the cheat sheet on their fridges.

What this Wellbeing at Work Workshop covers:

The session follows the arc of a real working day. Six chapters, each combining the science with the practical habit your team can apply that same afternoon.

• Chapter 1 — Wake Up: How the first 30 minutes set the tone for the entire day. The science of cortisol, morning light, and a surprisingly costly daily habit most people do without thinking.
• Chapter 2 — Breakfast, Coffee & Morning Focus: Why some breakfasts crash you by 11am and others don’t. The coffee timing question (when matters more than how much). And the brain science of your morning focus window – including why multitasking is quietly costing more than people realise.
• Chapter 3 — Stress Reset: How stress builds, how to spot the tip from useful pressure into harmful overflow, and the difference between coping strategies that genuinely work and ones that quietly cost you. Includes one in-the-moment reset tool, practised live in the room.
• Chapter 4 — Lunch The four pillars of an energy-stabilising lunch. Two underrated levers most workplace nutrition advice misses. The quiet performance lever hiding in your water bottle. And the practical case for actually going outside at lunch — backed by the research.
• Chapter 5 — Power Your Afternoon: Working with your brain’s natural cycles rather than against them. The science of micro-connections and belonging. Practical ways to break up the sitting risk that’s been called the new smoking — without leaving your desk.
• Chapter 6 — Shutdown, Dinner & Sleep: Why “switching off” is harder than people think — and the 5-minute ritual that fixes it. Dinner timing, sleep nutrients, and the honest truth about how alcohol affects the sleep you do get. Plus two evening practices that measurably improve deep sleep and morning energy.
• Closing — Live a Lifetime in a Day: A closing principle that turns any ordinary Tuesday into a deliberately balanced one — not just a busy one.

How organisations work with Stretching the City

Teams typically book the Wellbeing at Work workshop in one of two ways:

As a standalone session — for a wellbeing day, team offsite, awareness week, or a high-impact one-off intervention

As part of a wider programme — paired with our Sleep School (sleep, recovery & performance), Productivity Workshop, or Eating for Energy — or built into a year-long Signature Wellbeing Programme covering multiple awareness weeks