8 Work From Home Tips To Protect Your Wellness, According To Experts
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While working from home can be a blessing, nothing is perfect. I’ve been working almost 100% remotely since the pandemic started in 2019, and it has been an adjustment to my work life in so many ways. I’m realizing–I’m still adjusting. Maintaining a good work-life balance has been a challenge, even though I get to work from the comfort of my own home. I have struggled to stay focused, maintain a consistent work schedule, build a social life, and also keep my mood and energy up while working remotely. After a couple of years now, I am still learning how working like this can affect my mental wellness, but these are the wellness tips I’ve learned along the way from doing my own research and using expert advice.
I know I’m not alone in this, and there’s always a way to make things easier on ourselves. Whether you work a hybrid-work life, are already working 100% remotely, or are just considering working remotely, here are some wellness tips to help you prepare and create a more balanced work life.
8 Work From Home Wellness Tips For A More Balanced Work Life
Establish a Routine
Establishing a routine can be difficult when you’re working from home, but it will create long-lasting benefits–it will help you maintain a consistent daily schedule to relieve any burnout and reduce stress. When creating your routine, consider even mapping out an hourly schedule to give yourself a firmer framework that will help you to be more productive and focused. You may find that having a solid routine helps you eat regularly, too.
Dr. Brandon Czekaj, a licensed medical professional, suggests establishing designated work hours, inputting regular breaks throughout your work day, and making time for self-care. Also, remember to make time for your personal morning routine to ensure that you get your work day started on the right foot. This may mean a morning stretch, a large cup of coffee (or your favorite beverage), or a few minutes to journal. Lastly, don’t forget to enjoy some snacks and to enjoy your meals regularly throughout the work day.
As a 100% remote worker, I still struggle with sticking to my schedule, but establishing a daily work routine helps me stay focused and feel like I had a successful workday.
““Schedule breaks. Your brain and your body need breaks from work. Schedule time in your calendar to take short breaks to step outside, do some deep breathing, walk around, or grab a snack. These breaks will help increase your focus and attention.””
Incorporate Movement Breaks
Another wellness tip I’ve learned from working remotely is to incorporate movement breaks throughout your work day. This means stepping away from your desk, getting out of your office chair, and moving your body! Licensed Medical Counselor, Tammer Malaty, states, “Schedule breaks. Your brain and your body need breaks from work. Schedule time in your calendar to take short breaks to step outside, do some deep breathing, walk around, or grab a snack. These breaks will help increase your focus and attention.” It’s easy to get too comfortable at home while working, well… because you’re at home. But being intentional about giving your mind some rest brings it more value. Also, getting into your body and out of your head will relieve feeling overwhelmed and stressed.
Consider adding virtual reminders to your digital planner, your phone, or your Google Calendar for extra help to make it part of your routine.
Have a Designated Workspace
Who doesn’t love a great office space? Another wellness tip Malaty recommends is, “Set up a designated workspace: It's important to have a designated workspace that is solely used for work. This can help create a separation between work and personal life, which is important for overall mental health and wellbeing.”
Not everyone has the luxury to have a separate room to create an office, but there are ways to be creative to make your workspace work for you. Ergonomics are important, so be sure to include that in your setup. Think of furniture or equipment that supports your neck, back, and wrists.
A simple partition can also go a long way, but make sure to keep it separate from your bedroom. “Work from Bed'' days can be very tempting, but for a healthy, productive work day, get up and work in your designated space. And, of course, buy some special office supplies, notebooks, and pens.
Create Set Hours For Work
This wellness tip goes hand-in-hand with establishing a work routine. Setting hours for work will put you in the mindset to work, and it also reminds you that your work day has a beginning and an end. Creating specific working hours allows you to get enough sleep and allows you time and space to prioritize self-care. This may include a nap, a pause to get some fresh air, or even a TV break.
““Setting hours for work will put you in the mindset to work, and it also reminds you that your work day has a beginning and an end.””
Experts also recommend the “Pomodoro Technique” to maximize productivity and reduce burnout. Mark Williams, Professor of Cognitive Science, explains, “It is a scientifically proven method for improving productivity. You set a timer for 25 minutes and you focus on one task for that time. You need to remove all other distractions. When the buzzer goes off you stand up and move around for 5 minutes. Jump, do sit-ups, or whatever you feel like, but don’t work or think for 5 minutes. Then, you do work for another 25 minutes. You repeat 4 times and you will have done 2 hours of solid work. Then you have a longer break to check email, etc. It is shown to be the most productive way to work or study. And great for mental health as you get stuff done and you are not task switching constantly.”
Making time for the Pomodoro technique can be one way to reduce work hours, but still accomplish more tasks throughout the day! Whatever hours you set for your work day—whether it be a 9–5, earlier, or later—be sure to keep them the same throughout the week to keep your body and mind aligned.
Schedule Time To Work Outside Of Your Office
This wellness tip is something I learned along the way while working remotely after a year. I found it helpful to have a change of scenery and it was like a treat to my week. Barista-made oat milk latte, anyone?
For more stimulation and to increase social interaction outside of your computer, schedule time to work outside of your home office. Choose at least 1 or 2 days out of the week to work at a cafe, co-working space, or library. It can be a full day or just a few hours to give yourself a new space to work, write, think, and create. Working in new environments is helpful for all remote workers, but especially creatives. It is also an easy wellness tip that helps you have a more balanced work and home life.
Exercise
Exercise is another wellness tip that may need to be emphasized more when working remotely or from home. Although you're not going into the office, you still need to find ways to take care of your body. Exercise can provide that for you, both physically and mentally, by helping to manage stress and your overall well-being.
It is suggested to exercise with at least 150 minutes of moderate activity throughout the week. Keep in mind, however, that exercise doesn’t always have to be strenuous or long. You can find a 30-minute exercise video on YouTube if you prefer to work out at home.
If you’ve been needing more of a social life outside of your home, consider signing up for workout classes at a nearby gym or studio. Think yoga, pilates, or trying out a new class at your local gym. Even for those that don’t work from home, including regular exercise–beyond just a quick break–is important for a healthy, balanced life.
Keep In Contact With The Outside World & Socialize
Keeping contact with the outside world is an important wellness tip that gets overlooked. It’s easy to get comfortable at home and not want to leave after a long day. Plus, working remotely can often leave you feeling lonely.
Licensed Psychologist, Adriana Jodoin, states, “For many of us, the pandemic helped us to realize the importance of social contact concerning our moods. We are social animals and it is crucial for us to have face-to-face contact with others. Do your best to say yes to social engagements, even when you don't feel up to it. Most of the time, you will be happy you attended.” Therefore, make it a point to socialize and stay connected with colleagues through video conferences. Staying connected with them through regular calls or meetings can help to reduce feelings of isolation and maintain a sense of community even outside of the office.
““For many of us, the pandemic helped us to realize the importance of social contact concerning our moods. We are social animals and it is crucial for us to have face-to-face contact with others.””
But, be sure to also socialize by leaving your home at least once a week for more human interaction with friends, family, co-workers, or loved ones—whatever your social battery can take, make it a priority!
Sign Off
This might be the most challenging task when working from home (for me it is!), but remember to sign off from work. Yes, this includes closing your laptop, pausing notifications, unplugging from work, resisting checking any emails outside working hours, and signaling your coworkers that you aren't available during non-working hours.
Creating healthy work boundaries gives yourself the grace and space to stop working for the day, along with peace of mind. You want to make it clear to yourself that your workday is over. Medical experts explain that, “This will keep your mental space in check and give you enough time to rest and rejuvenate after a tiresome day.” Remember to shut your devices down, clean up your workspace, and close your office door to give yourself that end-of-the-day feeling.
Working remotely has so many perks, but remember that taking care of your well-being will be the biggest priority of all. Eat well, take care of your body, create a structure that works best for you, set healthy work boundaries, prioritize your social life, and be easy on yourself. Working from home is still work, but know that a healthy remote work life balance is achievable with a combination of these wellness tips.
