Recovery during the working day: more energy and job satisfaction, and less risk of exhaustion, the forerunner of stress-related sick leave.
Everyone wants wellbeing at work. GOOD. at work makes it concrete: from blood sugar to mental resilience, in one programme, backed by research.
Energy is the first thing a team loses and the last thing to show up on a dashboard. Most teams only recover when it is already too late: at the weekend, on holiday, or when someone goes off sick. GOOD. at work brings that recovery back into the working day, so your team is still sharp at three in the afternoon. In the lunch break, between two calls, in the afternoon when energy usually drains away.
People who recover during the day get less exhausted. That matters: in the Netherlands, 21% of employees report burnout symptoms, and exhaustion is a strong predictor of later sick leave. Every part of GOOD. at work is grounded in published research.
After lunch, alertness and focus dip, as reliably as clockwork. How far they drop depends on what you eat and how you spend your break.
Vegetables and protein first, carbs last, then a ten-minute walk after eating.
Switch to a new task before you have mentally closed the last one, and part of your attention stays behind. Performance on the next task suffers.
Thirty seconds to jot down where you are and what comes next. Then your head lets go of the old task.
An inbox that is always open eats into your calm. People who check email at set times feel less stressed.
Notifications off, email at three set times, and a team agreement on how quickly a reply is really needed.
Hours of unbroken sitting push blood sugar higher after a meal. Short movement breaks already soften that.
Twelve short exercises you can do in your work clothes, right by your desk.
In the Netherlands, 21% of employees report burnout symptoms, and exhaustion is a strong predictor of sick leave later on.
A three-minute breathing technique after a difficult conversation, and breaks that genuinely restore.
What does it give you when your team recovers every day?
Recovery at work, every dayLunch break, movement breaks, breathingSources: Sonnentag 2003; Wendsche and Lohmann-Haislah 2017; Ahola et al. 2008; Borritz et al. 2006; TNO, Netherlands Working Conditions Survey 2025 and Arbobalans 2024.
GOOD. stands for five pillars. At work, each pillar is a way to recover during the day.
Sharper all afternoon. With the eating order from GOOD.21 and a lunch break away from the desk, blood sugar stays steadier after lunch, and minds genuinely switch off from work.
Research: Ferguson and Wilson 2023; Trougakos et al. 2014; Sianoja et al. 2018
More productive than sitting it out. Short movement breaks keep the blood sugar curve flatter, spark more new ideas and ease neck and shoulder pain. GOOD. moves turns it into a rhythm: two minutes every half hour.
Research: Dunstan et al. 2012; Oppezzo and Schwartz 2014; Andersen et al. 2011
See GOOD. moves, free for your staff →Focus with a fixed cue. For anyone who wants it: a personal scent for a recurring work moment, like peppermint at the start of a focus block. Everyone chooses their own, uses it just for themselves, and shared spaces stay scent-free.
Research: Herz 1997; Moss et al. 2008; Donelli et al. 2019
Clear-headed under pressure. Breathing is the most direct way to calm the stress response, and everyone can steer it themselves. Three techniques of one to three minutes, and emotional intelligence that turns out to be trainable.
Research: Balban et al. 2023; Joseph et al. 2005; Mattingly and Kraiger 2019
Change that lasts. People stick with a habit when it fits who they are. From “I should move more” to “I’m someone who moves during the day”: that’s how everyone builds their own GOOD. work identity.
Research: Segar et al. 2011; Rhodes et al. 2025; Patel et al. 2019
Teams compete on participation: every movement moment counts, whatever your fitness or pace. So everyone joins in, including the less sporty.
A short shared challenge every week: a walking meeting, moving together after lunch, a contest between departments. The programme ends with agreements the team carries on by itself.
The team challenges work just as well from the kitchen table. People working from home belong just as much as colleagues in the office.
Want a taster first? Your staff can start today, free, with GOOD. moves: twelve exercises with a timer, the tracker and the GOOD. lunch break.
From a first introduction to a programme that lasts.
The heart of GOOD. at work, with the science behind it and a first taste.
Two or three pillars, practical and interactive, with a GOOD. lunch break the team takes together.
All five pillars, put straight into practice, and everyone goes home with their own plan and materials for their desk.
A baseline measurement, a kick-off from the manager, modules for each pillar, six weeks of team challenges and a final measurement. Delivered with established partners for measurement and support.
We tailor every format to your organisation, from a single department to a large group. Workshop materials are included, and materials for every employee in your own branding are available.
Request a proposal or quoteRandomised trials, systematic reviews and meta-analyses: this is the science underneath GOOD. at work.
Tell me briefly who you are and how big your team is. I’ll get in touch, and together we’ll work out which format suits you.
Tanja Thielen, health strategist and author of GOOD.21
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© 2026 Tanja Thielen, GOOD.