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Top Wellbeing Tips for FIFO Workers in Construction & Infrastructure
Constructive • August 5, 2025
Wellbeing tips for FIFO workers in construction and infrastructure across Australia.
Australia is entering a new phase of growth across construction and infrastructure. While oil, gas, and mining continue to drive demand for skilled workers, we’re also seeing a sharp increase in renewable energy projects, regional infrastructure upgrades, and major undertakings like Inland Rail. These developments are creating a wave of new opportunities, many of which are located far from major cities.
As a result, FIFO (fly-in fly-out) work is no longer limited to traditional mining sites. It’s becoming increasingly common across renewable power, rail, and civil infrastructure projects. And while these roles offer exciting prospects and competitive salaries, they also come with unique wellbeing challenges, from long shifts to time away from family and reduced access to everyday comforts.
Supporting the health and resilience of FIFO workers is more important than ever. In this post, we share practical tips to help you stay physically and mentally well while working away from home.
1. Prioritise Sleep and Recovery
Fatigue is one of the most common health risks in FIFO jobs, especially for those working night shifts or rotating rosters. Adequate sleep directly affects your safety, concentration, and performance on site — whether you're working in civil construction, mining operations, or renewable energy projects.
To support quality rest:
● Stick to a consistent sleep routine wherever possible
● Use blackout blinds or sleep masks to block daylight
● Avoid screens before bed and minimise caffeine late in the day
● Try earplugs or white noise apps to reduce ambient site noise
Managing your rest and recovery is crucial for long-term performance in remote and high-pressure environments.
2. Stay Connected with Home
Time away from family and friends is one of the biggest challenges FIFO workers face, particularly during long shifts or isolated project locations. Maintaining regular communication with your family and friends can reduce stress and improve emotional wellbeing.
● Schedule regular video calls, voice messages, or check-ins
● Use apps that allow for shared calendars
● Keep photos or small reminders of home in your accommodation
Strong personal connections can boost morale and help you feel grounded, no matter where the job takes you.
3. Build A Supportive On-Site Network
Creating meaningful relationships on site is just as important as staying in touch with home. Getting to know your colleagues and building a sense of team can make a significant difference to your day-to-day experience.
● Join in with team activities or social events during downtime
● Check in with coworkers regularly, especially new starters or those struggling
● Don’t hesitate to seek out or offer support
A solid on-site network improves job satisfaction, and contributes to a safer, more connected workplace culture.
4. Maintain Healthy Habits
It’s easy to let healthy habits slide when working long shifts in remote locations, but small daily actions can make a big impact.
● Choose balanced meals from the site kitchen where possible
● Stay hydrated throughout your shift — bring a refillable water bottle
● Aim for short bursts of exercise, even if it’s a quick walk or stretch
A strong routine keeps your body and mind ready to handle the demands of high-performance site work.
5. Look After Your Mental Health
Mental health is a critical part of workplace safety and long-term success in FIFO jobs. Extended time away, isolation, and shift fatigue can all take a toll. Recognising the early signs of burnout or low mood is the first step toward support.
● Access on-site mental health resources or EAP services
● Talk to your supervisor or a trusted coworker if you’re struggling
● Take regular breaks and use downtime to reset
● Stay open about your mental wellbeing — there’s strength in reaching out
If you're working with a recruitment partner like Constructive, remember we’re here to support your success.
6. Make the Most of Your Time Off
One of the key benefits of FIFO work is having extended breaks between rosters. Use this time intentionally, whether it’s planning a trip with family, catching up on rest, or doing activities you enjoy. Time off is your opportunity to reset, recharge, and reconnect with the people and things that matter most.
FIFO work continues to offer rewarding opportunities across Australia’s growing infrastructure, energy, and construction sectors. By prioritising your wellbeing, building strong connections, and using the resources around you, you can make the most of your time on site and come home healthy, safe, and proud of what you’ve achieved.
Looking for FIFO job opportunities in Australia?
Get in touch
with our team to explore current roles in construction, infrastructure, and renewable energy.
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