More and more people are choosing to work from home. Whether it be as a freelancer, an entrepreneur or as a remote employee for a company, the number of people who are working from home is increasing.
While there are numerous benefits associated with working from home, there are also a number of challenges that come with it. It can be difficult to maintain a work-life balance, and there is also the issue of mental and physical wellbeing.
With this in mind, it’s important to have a wellbeing checklist that you can use to ensure that you are taking care of yourself while working from home. Here are some things that you should consider:
Establish a Routine
One of the biggest challenges associated with working from home is the lack of structure. Without a set schedule, it’s easy to find yourself working all hours of the day and night, which can negatively impact your mental and physical wellbeing.
To avoid this, it’s important to establish a routine. Set aside specific times for work, meals, exercise and leisure activities. This will help you to maintain a healthy work-life balance.
Create a Dedicated Workspace
Another challenge associated with working from home is the lack of a dedicated workspace. It can be difficult to concentrate when you’re working from the couch or the kitchen table.
To avoid this, create a dedicated workspace. This could be a spare room, a corner of your bedroom or even a desk in your living room. Make sure that your workspace is quiet, well-lit and comfortable.
Take Regular Breaks
When you’re working from home, it can be easy to get so caught up in your work that you forget to take breaks. However, taking regular breaks is important for both your mental and physical wellbeing.
Make sure that you take regular breaks throughout the day. This could be a quick walk around the block, a cup of tea or even just a few minutes to stretch your legs. Taking breaks will help you to stay focused and energised throughout the day.
Stay Connected with Colleagues
Working from home can be a isolating experience. Without the social interaction that comes with a traditional office, it’s easy to feel disconnected from your colleagues.
To avoid this, make sure that you stay connected with your colleagues. This could be through instant messaging, video conferencing or even just a quick phone call. Staying connected with your colleagues will help to ensure that you feel part of a team and prevent feelings of isolation.
Get Enough Sleep
When you’re working from home, it can be tempting to stay up late working or watching television. However, getting enough sleep is important for both your mental and physical wellbeing.
Make sure that you get enough sleep each night. Aim for 7-8 hours of sleep per night, and establish a bedtime routine that will help you to wind down before bed.
Exercise Regularly
When you’re working from home, it can be easy to fall into the trap of being sedentary. However, exercise is important for both your mental and physical wellbeing.
Make sure that you exercise regularly. This could be a quick walk around the block, a yoga class or even a workout in your living room. Aim for at least 30 minutes of exercise per day.
Eat a Healthy Diet
When you’re working from home, it can be easy to snack on unhealthy foods throughout the day. However, eating a healthy diet is important for both your mental and physical wellbeing.
Make sure that you eat a healthy, balanced diet. This should include plenty of fruits and vegetables, whole grains and lean proteins. Avoid processed foods and sugary drinks.
Practice Self-Care
Finally, it’s important to practice self-care when you’re working from home. This could be anything from taking a bubble bath to reading a book or even just spending some time alone.
Make sure that you take time for yourself each day. This will help you to recharge and prevent burnout.
Limit Distractions
Working from home can be full of distractions such as household chores, social media, kids or pets. These distractions can affect productivity and lead to increased stress levels.
To minimize distractions, create a daily task list and prioritize tasks based on urgency. You can also set boundaries with family members or create a quiet work environment with noise-cancelling headphones. Strive to stay focused on work during business hours.
Consider Ergonomics
Working from home can lead to prolonged sitting, which can cause back, neck, and shoulder pain. Ergonomics refers to the arrangement of equipment in a way that promotes comfort and safety.
Invest in a comfortable chair with lumbar support, adjust desk and computer height to avoid slouching, and choose an appropriate keyboard and mouse that reduce pressure on your hands and wrists. These simple measures will promote healthier posture and reduce likelihood of injury.
Practice Mindfulness
Mindfulness is a mental state characterized by present-moment awareness, focused attention, and nonjudgmental acceptance. It can enhance emotional regulation, mental clarity, and overall well-being.
Practice mindfulness techniques such as deep breathing, meditation, or body scan exercises to reduce stress and anxiety. Create a calming environment with relaxing music, aromatherapy or light exercises such as yoga or stretching.
Communicate Boundaries
Working from home can blur the lines between work and home life. Colleagues or clients may assume that since you are at home, you are available 24/7.
Communicate clear boundaries regarding work hours, accessibility, and response times. Train yourself to disconnect from work once business hours are over, and spend quality time with family, friends, or hobbies.
Practice Gratitude
Working from home can sometimes leave us feeling isolated, stressed or overwhelmed. Practicing gratitude is a simple yet effective way to shift our focus to the good things in our lives.
Start your day by listing three things that you are grateful for. This could be anything from a comfortable home to the support of loved ones. Practicing gratitude can help to reduce stress, increase positivity and improve overall mental wellbeing.
Take Social Media Breaks
Social media can be a double-edged sword. While it can be a great way to stay connected with friends, family and colleagues, it can also be a major source of distraction and stress.
To minimize the negative effects of social media, take breaks from it throughout the day. You could set a timer for 15 minutes and only check social media during this time, or you could choose to completely disconnect from social media for a certain amount of time each day.
Create a Support System
Working from home can be lonely at times. It’s important to have a support system in place to help you through the challenges that may arise.
This could be a group of friends who are also working from home, a community online, or even a therapist or coach. Having a support system in place can help to prevent feelings of isolation and increase overall wellbeing.
Final Thoughts
Working from home has become increasingly popular in recent years, but it can also bring unique challenges to our physical and mental wellbeing. Establishing healthy habits, creating boundaries, and developing a support system are all important components of maintaining optimal health and productivity when working from home.
It’s also important to remember that everyone’s experience with working from home is different. What works for one person may not work for another. It’s essential to experiment and find the habits and practices that work best for you.
Prioritizing wellbeing when working from home will not only benefit you personally, it will also have positive effects on your work and overall quality of life. Incorporate the above habits into your daily routine and take the time to check-in with yourself regularly to ensure that you are taking care of both body and mind.