As more companies adopt remote working policies or switch to full-time remote work, employees must be well-equipped to maintain productivity and wellbeing while working from home. Maintaining work-life balance, staying connected with coworkers, and creating an effective work environment are just a few of the many factors affected by remote work.
Working from home can be an amazing opportunity to increase productivity, reduce commuting times, and spend more time with family without compromising your professional life. However, it can also lead to unexpected and unwanted physical and mental health issues. Not having a clear separation between office and home life can lead to prolonged working hours, which can have a negative impact on your physical and mental wellbeing. Therefore, it’s essential to prioritize and take proactive steps to maintain good health, even when working from home.
In this article, we will explore some of the practices that can help one stay healthy and productive when working from home.
Establishing a Routine to Improve Wellbeing
One of the most crucial aspects of working from home is establishing a routine. Setting a schedule and sticking to it can lead to increased productivity and improved mental wellbeing. Make sure to establish a morning routine that promotes a positive mindset, which contributes to a healthy work-life balance. Here are some ideas to help you establish a routine:
- Wake up at the same time every day: Establishing a consistent sleep schedule helps regulate the body’s natural sleep rhythm.
- Get into a morning routine: Start the day with meditation, light exercise, or yoga to help you get into the right mindset.
- Make time for breakfast: Breakfast is essential for fueling the body and mind, and it’s important to take the time to eat a balanced meal each day.
- Establish boundaries: Determine your start and stop times when work is done for the day to maintain a healthy work-life balance.
- Take regular breaks: Schedule regular breaks throughout the day to refresh your mind and avoid burnout.
Creating a Comfortable Workspace
Another critical aspect of successful remote work is creating a comfortable workspace. When working from home, it’s tempting to work from the couch, kitchen table, or even in bed. However, such practices can cause pain, discomfort, and make it harder to focus. Therefore, it’s crucial to create an environment that’s conducive to productivity.
Designate a specific space for work: Create a workspace that’s separate from your personal space, and equip it with all the necessary tools such as a comfortable chair, desk, and other productivity-enhancing tools.
Get the right lighting: Proper and adequate lighting is an essential aspect of turning your workspace into an environment that’s conducive to productivity. Ensure that your workspace is well-lit and that the light is positioned to reduce glare on your screen.
Invest in ergonomics: Invest in tools that improve your posture, such as a chair with lumbar support, an elevated monitor, an ergonomic mouse, and a stand-up desk.
Integrating Exercise Into Your Routine
Working from home can make it easier to neglect exercise habits. However, regular exercise promotes physical and mental wellbeing, which translates to better productivity. Here are some ways to ensure that you incorporate exercise into your work-from-home routine:
- Set aside time for exercise: Incorporate a workout routine into your daily schedule by setting aside a specific time for exercise.
- Take breaks: Regularly break from work to stretch and move your body, which reduces stress and improves mobility.
- Alternate between sitting and standing: Alternate between sitting and standing every few hours to improve circulation and energy levels.
- Make use of workout apps and videos: There are many workout apps and videos that can provide a structured workout routine, from home.
Staying Connected With Coworkers
Remote work can sometimes feel lonely, isolating, and disconnecting. However, modern technology makes it easier than ever to stay connected and engaged with coworkers. Here are some tips to create a sense of community and connection:
- Use video conferencing: Schedule regular meetings with colleagues or go for virtual coffee breaks to catch up on each other’s lives and work.
- Instant messaging: Instant messaging platforms such as Slack, Skype, or Zoom can help you stay connected with colleagues and catch up quickly in between meetings.
- Virtual socializing: Host virtual happy hours or group-games to keep everyone engaged and connected.
Managing Time Effectively
Time management is essential in maintaining productivity and well-being while working from home. The following tips will help one manage time effectively:
- Create a to-do list: Write down tasks that need to be completed that day or week, and prioritize them by importance.
- Set deadlines: Assign deadlines to each task to maintain forward momentum and avoid procrastination.
- Avoid multitasking: Trying to complete multiple tasks simultaneously might reduce productivity and lead to burnout.
- Create regular routines: Establish a consistent work schedule to help maintain a clear separation between work and personal life.
Limiting Technology Use
Since working from home means that work and personal life operate in the same environment, it’s easy to fall into a trap of overusing technology. However, it’s essential to create boundaries with technology to maintain a healthy work-life balance. Here are a few tips to limit tech use when working from home:
- Set device limits: Limiting the time spent on electronic devices when work is done, avoiding answering work-related calls, and checking email during non-working hours.
- Take screen-time breaks: Regularly take breaks from the screen to avoid fatigue and stay focused.
- Avoid working in bed: Avoid working from the bed, as this encourages extended use of electronic devices and disrupts sleep patterns.
Practicing Gratitude
Practicing gratitude regularly can improve one’s mental wellbeing and reduce the negative impact of prolonged working hours. Here are a few tips to practice gratitude:
- Write down three things that make you happy: This helps shift focus from what’s not working right to what’s going well in life and work.
- Think positively: Focus on the good that comes out of every situation and avoid dwelling on negative thoughts.
- Express gratitude to coworkers: Show appreciation for colleagues who have supported you through the workday or week.
Strategies to Help Maintain Balance and Incorporate Rest Into Your Routine
Additionally, it’s essential to understand the importance of rest and relaxation. While staying focused and productive is critical when working from home, taking time to rest and recharge is equally significant to maintain good mental and physical health.
Here are some strategies to help maintain balance and incorporate rest into your routine:
- Schedule time for relaxation: Plan restorative activities into your day, such as spending time with family, reading, taking a walk, or practicing mindfulness.
- Find a hobby: Hobbies provide a creative outlet that can also reduce stress and improve mental health.
- Take breaks: Taking short breaks throughout the day, such as five-minute meditation sessions or stretching, can help maintain mental clarity and prevent burnout.
- Take time off: While working from home allows for increased flexibility, it can also lead to overworking. Therefore, it’s important to schedule time off to rest and recharge.
Conclusion
It’s crucial to remember that each person’s productivity and wellbeing needs are unique. Therefore, it’s vital to identify what works best for you and adjust your habits accordingly. Experimentation with different strategies may be necessary to find the routine that works best for you. However, keep in mind that the goal is to create a healthy work-life balance that meets your professional and personal needs while preventing burnout.
Finally, employers must also strive to create a healthy work environment for employees, even while working from home. This includes providing adequate support and resources, setting clear expectations, and communicating effectively with employees. Understanding and addressing employees’ concerns and providing flexibility will also contribute to the wellbeing and productivity of remote staff.
In conclusion, working from home can be tremendously beneficial, but it requires discipline, motivation, and a deliberate approach to maintain wellbeing and prevent burnout. The above tips provide a framework that can contribute to creating a productive, healthy, and balanced work environment when working remotely. By incorporating these practices into your daily routine, you can make working from home an enjoyable and rewarding experience.