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Prioritizing Wellness: A Checklist for Working from Home with Peace of Mind

The pandemic has changed the way we live our lives, work included. With social distancing measures in place, remote work has become the norm for many people around the world. While working from home has its benefits, such as flexible schedules and no commute time, it also brings its own unique set of challenges. One major challenge is maintaining your physical and mental health while working from home. This guide will provide you with tips to prioritize wellness and maintain a balance between work and life while working remotely.

Create a Functional Workspace

One of the essential elements of working from home is having a functional workspace. The ideal workspace should be free of distractions, and it should be comfortable enough for you to work long hours without experiencing any physical discomfort. Here are some tips for creating an ideal workspace:

  1. Space: If possible, select a space that has a door. If a different room is not an option, create an area that is only used for work. Ensure that the space is large enough for you to work comfortably.
  2. Equipment: Get a comfortable chair and an adjustable desk that accommodates both sitting and standing. Ensure that you have proper lighting and that your computer screen is at eye level to avoid straining your neck.
  3. Storage: Keep the area organized, with all your supplies and equipment within easy reach. Having a cluttered workspace can be distracting and make it difficult for you to focus.
  4. Ergonomics: Arrange your workspace such that your chair and desk are adjusted to allow for proper posture. This way, you can work for longer hours without experiencing discomfort.

Set Boundaries

One of the biggest challenges of working from home is maintaining boundaries between work and life. Without a physical separation between home and work, it is easy for work to bleed into personal time. Here are some strategies to help you set boundaries:

  1. Work Schedule: Determine when you will start and end your workday. Consistency is key, and it makes it easier for you to plan your day.
  2. Communicate your Schedule: Let your colleagues and family know when you are working and when you have stopped. This way, you can avoid being interrupted during work hours.
  3. Set Limits: Avoid checking your work email or answering work calls outside your set work hours. You need to protect your personal time and preserve your energy for leisure and rest.

Take Breaks

Taking breaks is essential for enhancing productivity and preventing burnout. When you work from home, it’s easy to get engrossed in work, but taking regular breaks will help you stay fresh and attentive. Here are some tips for taking breaks:

  1. Schedule Breaks: Set a reminder to take breaks regularly. Taking a five-minute break every hour will help alleviate eye strain and give you time to stretch.
  2. Step Away from Screen: Avoid spending your break time on your phone or computer. Step away from your screen and do something that is relaxing or rejuvenating, such as yoga or reading a book.
  3. Move: Engage in physical activity, such as going for a walk, jogging or stretching. Physical activity will help you maintain good physical health and reduce stress.

Establish a Routine

In the absence of a fixed work schedule, it is easy to drift into unproductive habits. Establishing a routine will help you keep your day structured, organized, and productive. Here are some tips for creating a routine:

  1. Plan your Day: Start your day by planning what you want to achieve. Make a list of priorities and allocate time accordingly.
  2. Manage Social Media: Social media can be a time-sink. Allocate a specific time for it as part of your daily routine, and stick to it.
  3. Take breaks and exercise: As we already covered, taking breaks and exercising should be part of your daily routine. Allocate time for these activities and ensure you prioritize them.

Stay Active

Physical activity is essential for your physical and emotional well-being. When you are working from home, it’s easy to neglect physical activity, but here are some tips to help you stay active:

  1. Take a Break: Whenever possible, take a break and go for a walk or do some light exercises. This will help you break the sedentary nature of sitting all day and promote good physical health.
  2. Use Your Lunch Hour: Use your lunch hour to engage in some physical activity, such as a jog or walk. You can also do some stretching exercises to help your muscles relax.
  3. Take Care of Your Body: Get enough sleep, drink lots of water, and increase your intake of fruits and vegetables. All these practices will help you maintain good physical health.

Connect with Your Colleagues

Working from home can be a lonely experience, especially if you are used to working in an office setting. Despite the distance, you can still connect with your colleagues to help foster a sense of community and maintain team morale. Here are some tips to connect with colleagues:

  1. Use Messenger Apps: Use messenger apps like Slack and Zoom to keep in touch and discuss work-related matters.
  2. Schedule Virtual Coffee Breaks: Schedule a weekly virtual coffee break where all team members can meet and catch up with one another.
  3. Share Your Experiences: Create opportunities to share your experiences with your colleagues. You can hold virtual events to talk about your interests, hobbies, and experiences outside of work.

Take Care of Your Mental Health

Working from home can increase the risk of developing mental health issues like anxiety and depression. Here are some tips to help you take care of your mental health:

  1. Stay Connected: Stay connected with family and friends. Even if you cannot meet in person, regular virtual conversations can help alleviate feelings of isolation.
  2. Practice Mindfulness: Incorporate mindfulness practices into your daily routine. This can be through meditation, yoga, or breathing exercises.
  3. Seek Help: If you experience any severe emotional distress, seek professional help. Many healthcare providers now offer virtual mental health clinics, allowing you to access help remotely.


Working from home is a new experience for many, and it presents challenges that can impact our physical and emotional health. However, with some discipline, creativity, and self-care, we can thrive while working remotely. Maintaining a functional workspace, setting boundaries between personal and work-life, staying active, connecting with colleagues, investing in personal development, and prioritizing our physical and emotional well-being are essential elements of a successful remote work environment. Ultimately, we need to strike a balance between our personal and professional lives to remain productive and happy while working remotely. By employing the tips and strategies discussed in this guide, you will create an ideal remote work experience that fosters a healthy, sustainable, and fulfilling lifestyle.

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