Understand what happens to the body when much of the working day is spent at a screen. Explore prolonged sitting, restricted movement, posture, joint mobility and visual strain. Discover why going to the gym or exercising outside work may not address everything your body needs during the day.

Put it into practice: Map your own working day and identify where small changes in movement and position could make a difference.

Explore how to introduce more movement into a day built around sitting and screens. With guidance from a qualified movement professional, practise accessible mobility sequences, joint movements, standing options and short movement breaks.

Put it into practice: Find movements that work for your body, your ability and your working environment. Build a realistic approach to using them throughout the day.

Explore how nutrition and hydration fit into the reality of working life.

Consider meal regularity, eating around meetings, working through lunch and maintaining good routines when working remotely or moving between locations.

Put it into practice: Review your current nutrition and hydration habits and identify realistic adjustments to support your working day.

Explore what affects your ability to concentrate. Look at interruptions, task switching, digital overload and individual patterns of focus. Consider how screen setup, lighting, visual breaks and your physical environment influence the way you work.

Put it into practice: Identify what disrupts your concentration and where changes to your environment or working habits could help.

Look at how the working day affects your ability to recover, from the quality of your breaks to the transition between work and personal time.

Explore how AI is changing the pace and structure of work, and whether the time saved is creating more flexibility or simply making room for more tasks.

Put it into practice: Examine your working patterns, identify opportunities for better breaks and recovery, and consider how to use AI-enabled workflows more deliberately.

Return to your Personal Work Profile and consider what you have learned about your working habits. Which changes have made a difference?

What has been harder to maintain? Where do old patterns return when workload increases?

Put it into practice: Identify the changes that are most relevant to your role and decide which are realistic to maintain.

Bring together the learning from the program and translate it into a practical strategy for your working life.

Set priorities across movement, nutrition, your environment, focus, AI use and recovery.

Put it into practice: Define the changes you want to make, how they will fit into your working week and how you will review them.

Takeaway: Your individual working strategy, with clear actions to take forward beyond the program.