How to Stay Healthy While Working From Home

Working from home can affect our mental, physical and relationship wellbeing. So how can we help look after ourselves and keep our mind and body in prime condition while doing so? 

Maintaining Mental Wellbeing While Working From Home

1. Set a Routine

2. Be Disciplined About Your Time

Don’t get glued to your laptop or work from the moment you wake up to the moment you go to sleep. Ensure that you stick to your allotted times for each activity / part of the day

3. Get Up and Get Ready

Treat your day as if you were heading into work or out for the day. Get up, make breakfast, get dressed and get ready for the day. This will put you in a positive mindset for the rest of the day.

4. Take Breaks

Ensure that you take breaks throughout the day. Not just at lunch, take breaks throughout the day. Being glued to a computer / work all day is not healthy and can lead to a feeling of exhaustion and burn out. Breaks also help to calm the mind and come back refreshed and ready to focus again 

5. Take Full Lunch Breaks

Take your full lunch break during the day. This is a period during which to unwind and let go of some of the stress of the day. This will also help you be more focussed for the remainder of the day

6. Take Days Off

Even though it’s tempting to not take holiday when working from home for long periods of time, it is important to do so. Having a prolonged period away from being stuck at a screen helps us unwind and concentrate on the other important aspects of life

5. Meditate

Meditation is a great way to calm the mind and alleviate the stresses and worries work (and being cooped up) can cause. The Peaceful Soul guide to meditation here

6. Communicate 

Ensure communication with other human beings whether they be colleagues, friends or family. Being isolated at home can lead to feelings and emotions bottling up. Talk to people to ensure that you have (at least) an outlet for any of those bottled up thoughts and feelings 

7. Maintain Relationships

Keep in contact with work colleagues. Have general catch ups with them as well as work focussed meetings. Ensure that you are keeping both the work and human side of relationships in tact

8. Have Space Between Meetings

Give yourself a bit of a break from constant conference calls and meetings. Too many can leave us feeling overwhelmed and occasionally losing track of what we’re meant to be talking about

9. Give Yourself Space In The Morning

Don’t roll out of bed and log straight on. Give yourself a bit of time to prepare and have some quiet time before you turn the laptop on  

11. Create A Space To Work 

Having a dedicated workspace helps to set boundaries between work and home life. Having a clear distinction will help you leave any work stress, anxieties or pressure when you are finished with work and leave the space

12. Put Some Music or a Podcast On

You’re at home! Stick some music or the radio on when you’re doing admin type work. Music lifts our mood and makes us feel good 

13. Take A Moment When Something Not So Good Happens

When something blows up, don’t be tempted to sit at your laptop until you figure it out. Get up, get away from the laptop and go and spend 10 minutes having some relax time. You’ll feel much better about the situation and be ready to tackle it when you come back. 

14. Stick To Your Hours

The temptation when working from home can be to not move from the space and keep working and working until everything is done. Avoid this and ensure that you take much needed rest and relaxation time once your day is finished

15. Agree Boundaries 

Maintaining Physical Wellbeing While Working From Home

 

1. Eat Well

2. Avoid Snacking

So easy to do when your desk is so close to the fridge. The odd treat can be a good boost for the day however constant trips to the fridge for unhealthy snack will add to the waistline and bring down your mood (due to sugar/fat ups and down)

3. Exercise

Work an exercise regime into your day. Exercise is good for both the body and the mind releasing endorphins and keeping us top condition. There are plenty of videos on youtube (see further exploration below) to help you get the exercise you need or get out in the fresh air and go for a jog. Try to get at least 30 minutes 3 times per week or even work a mini exercise routine into morning, lunch and afternoon slots

4. Get Some Fresh Air

Being in the fresh air can bring huge benefits including exercise, vitamin D from Sunlight and boosting mood. It also helps to break up the day.  

5. Keep Your House Clean

It is easy when working from home to only concentrate on work and allow the house to get into disarray. Having a clean house helps promote both mental and physical wellbeing. Spend some time having a tidy and put yourself in a positive frame of mind

6. Have A Wash

7. Have a Good Chair

It’s likely to be where you sit for most of the day so make sure you have a good chair that supports your body and back correctly.

8. Or Don’t Use A Chair At All

Sitting for long periods has been linked to higher mortality rates. Try standing for parts of the day. It will also give your back a break if your chair is not supportive.

9. Be Ergonomically In Position

Like having a good chair, make sure your home work space is set up to allow for maximum body posture. This can include ensuring your chair is at the right height and the screen is at the correct eye level. Most organisations have guidelines they will provide to assist with this.

10. Take Sick Time

If you are ill, take the sick time needed to rest and recuperate. It can be tempting to work through sickness when sat in the warmth and comfort of your own home. However do allow yourself the time to get better, the work will still be there and you will be able to do a better job when at full strength again

11. Take Your Eyes Away From the Screen

“Computer vision syndrome” is a real thing. Staring at a screen all day can cause eyestrain, blurred vision, dry eyes and headaches. Make sure you have time away from the screen.

12. Avoid Too Much Caffeine

A cup of tea or coffee can be a great way to the start the day and even give us a little boost. However too much can produce a number of negative effects including; anxiety, insomnia, high blood pressure or a rapid heartbeat. Try to stick with 2 – 3 cups a day and refrain after mid-afternoon so as not to affect sleep.

13. Sleep Well

Stick to a healthy sleep pattern. Don’t be tempted by late nights or long lie ins just because  you’re at home. Aim to get between 7-9 hours per night