Join Digital Nomads and Remote Workers to Ask Questions, Share Experiences, Find Remote Jobs and Seek Recommendations.

Creating a Wellness Action Plan for Working From Home

Working from home presents a unique set of challenges when it comes to maintaining good physical and mental health. While there are many benefits to remote work, including increased flexibility and fewer commutes, it can also be easy to slip into unhealthy habits that can take a toll on your wellbeing over time. In this article, we’ll explore how you can create a wellness action plan that addresses these challenges and helps you take care of yourself while working from home.

Step 1: Set a Schedule

One of the keys to maintaining good health while working from home is creating a routine that works for you. This may mean setting a specific work schedule that you stick to each day, or it may mean working more flexibly, but setting aside specific times for breaks and other self-care activities.

If you’re new to remote work, it may take some time to get into a routine that feels comfortable and productive. That’s okay – start by experimenting with different schedules and routines until you find what works best for you. Be sure to prioritize regular breaks, so you don’t get burnt out.

Step 2: Create a Comfortable Workspace

Having a comfortable and productive workspace is essential for staying healthy and productive while working from home. Consider investing in quality equipment such as an ergonomic desk and chair to minimize strain on your back, neck, and shoulders.

It’s also important to make sure that your workspace is clean and organized, as clutter and mess can make it difficult to focus on your work. Try to create a space that feels welcoming and inspiring, with elements that help you stay focused and motivated throughout the day.

Step 3: Prioritize Physical Activity

Regular exercise is essential for maintaining good physical and mental health, and it’s especially important when you’re working from home. Whether you’re going for a daily walk or making time for a workout during your lunch break, finding time to move your body is critical for keeping your energy levels up and reducing stress.

There are many ways to incorporate physical activity into your daily routine while working from home, including setting aside time for a fitness class or investing in a standing desk. Remember that even short bursts of activity throughout the day can make a big difference when it comes to your health and wellbeing.

Step 4: Take Care of Your Mental Health

Working from home can be isolating, and it’s essential to take steps to support your mental health and wellbeing throughout the workday. One way to do this is to make sure that you take regular breaks throughout the day to recharge and refocus.

Other self-care activities that can be helpful include mindfulness exercises such as meditation or deep breathing, connecting with colleagues or friends, and finding ways to incorporate enjoyment and pleasure into your day. Whether it’s reading a book or listening to your favorite music, making time for the things you love can help you stay motivated and engaged in your work.

Step 5: Plan Healthy Meals and Snacks

Maintaining a balanced and healthy diet is important for staying energized and focused while working from home. However, it can be easy to slip into unhealthy habits when food is only a few steps away from your desk.

To avoid this, plan ahead and make sure that you have healthy snacks and meals available throughout the day. This may mean packing a lunch the night before or keeping a few healthy snacks on hand to munch on throughout the workday.

Try to avoid sugary or highly processed foods that may give you a quick energy boost but ultimately leave you feeling tired and sluggish. Instead, focus on foods that can provide sustained energy and satiety, such as whole grains, protein, and healthy fats.

Step 6: Get Enough Sleep

Sleep is crucial for overall health and wellbeing, and getting enough quality sleep can be tough when working from home. It can be tempting to stay up late working, binge-watching TV shows, or scrolling through social media, but doing so can lead to poor sleep quality and result in low energy levels the next day.

To ensure you’re getting enough rest, try to create a consistent sleep schedule, and establish a relaxing bedtime routine that allows you to unwind and prepare for sleep. Avoid electronic devices for at least an hour before bed and create a sleep-conducive environment that is cool, dark, and free of distractions.

Step 7: Stay Hydrated

Staying hydrated is essential for optimal health and energy levels, but it can be easy to forget to drink water and other hydrating fluids while working from home. Make sure you have a water bottle nearby throughout the day and aim to drink at least eight glasses of water per day.

You can also incorporate hydrating foods like fruits, vegetables, and soups into your daily routine to help keep you feeling nourished and energized.

Step 8: Take Breaks to Stretch and Move

Sitting at a desk for extended periods can lead to stiffness, soreness, and other physical discomforts. Taking regular breaks to stretch, move, and walk around can help prevent these issues and keep you feeling energized and focused throughout the workday.

Try setting a timer for 30-45 minutes, and when it goes off, take a quick break to do some light stretches or take a short walk around your home or yard. Doing so will help improve circulation and prevent tension and pain from building up in your muscles and joints.

Step 9: Set Boundaries

One of the biggest challenges of working from home is ensuring that your personal and professional lives remain separate. It can be all too easy to blur the lines between work and leisure time, resulting in a lack of balance and increased stress and burnout.

To prevent this, try setting clear boundaries around your work hours, communication channels, and expectations. Let your colleagues know when you’re unavailable or taking time off, and resist the urge to reply to work emails or messages outside of your designated work hours.

Step 10: Practice Gratitude and Positivity

Finally, remember to cultivate a positive mindset and practice gratitude daily. It’s easy to get bogged down in negative thoughts and stress when working from home, but focusing on the things you’re grateful for can help shift your perspective and promote positive emotions.

Try starting each day with a few minutes of gratitude meditation or jotting down a list of things you’re grateful for each night before bed. This simple practice can have a significant impact on your mental health and wellbeing and help you stay positive and motivated throughout the workday.


Working from home presents unique challenges when it comes to maintaining good physical and mental health. However, with a little planning and effort, it’s possible to create a wellness action plan that helps you stay focused, motivated, and healthy throughout the workday.

By setting a schedule, creating a comfortable workspace, prioritizing physical activity, taking care of your mental health, and planning healthy meals and snacks, you can create a routine that supports your wellbeing and helps you thrive while working from home.

It’s important to remember that creating a wellness action plan is a process that takes time and effort. However, by prioritizing your health and wellbeing, you’ll be better equipped to meet the challenges of remote work and live a healthy, happy life.

We Work From Anywhere

Find Remote Jobs, Ask Questions, Connect With Digital Nomads, and Live Your Best Location-Independent Life.