So many of us, including myself, have been working from home for some time now. As glamorous as it may sound, it can also be very challenging. Not only to maintain a work-life balance and keep yourself motivated but also your looking after your health and wellness.
With the recent outbreak of COVID-19 working remotely has become a new norm for many employees and business owners. Apart from the adaptation period to this new home office adventure, you can also find yourself juggling so many other responsibilities, including house chores, home schooling your kids, caring for loved ones. Today, I want to share with you some wellness tips for working from home which have supported me on my entrepreneurial journey. I hope they will serve you well and will help you to bring some more balance to your life!
Get showered and dress up
Start your day fresh, maybe even get a cold shower to boost your energy. As tempting as it can be, ditch your pyjamas and get dressed! You will be surprised how dressing up and looking presentable will instantly boost your mood and focus. My advice here is to wear comfortable and loose clothing to reduce risk of restricting blood flow of the body.
Set up your working area & environment
Most likely you won’t need to share your desk with anybody, so make the most out of it. You can really get creative here, but don’t forget the basics like your planner, charger, cup of tea and filtered water. The idea here is to create a comfortable space that will help you to be productive and avoid distraction, but also feel good about the place you are working from. Sometimes a vase of fresh flowers or your favourite plant can be a massive mood booster. Put some music on, you can also switch on an essential oil diffuser and add your favourite blend. Enjoy your space!
Work by the window or in a bright area
Natural light can help you to stay focused (and awake). You should try to rest your tired eyes regularly, especially after looking at your screen for a long period. Best is to take short breaks for your eyes and look at something in the distance. If you are blessed with your views from the window and have some greenery or nature outside, enjoy! It can also help to calm your mind.
Let some fresh air in
Make sure to ventilate your room well, let that fresh air in! You might be surprised that our indoor air can be more polluted then the outdoor. Just think about, all the dust, mould, heating, cooking, household cleaning products, etc. Poorly ventilated places can cause headaches, fatigue, dizziness and trouble concentrating. Some house plants like spider plant or jade plant can help to purity the air!
Set a schedule
It can be so tempting to wake up late and work random hours, I tried that and it was the most unproductive time of my life. Setting a schedule will not only help you to focus and be productive but can also support your mental wellbeing. Clearly defined schedule will help you to develop good habits and allocate time for fun too! Not having a schedule and working long hours is usually counterproductive, so do stick to your planned schedule.
Maintain good posture
Get comfortable! Position your computer screen at an arm’s length distance and at eye level. You want to look slightly downward when looking at the middle of the screen. Aim to sit with your feet flat on the ground and have some space between them. Relax your shoulders down and be conscious of your back, try to keep it straight. It will become more natural the more you do it, I promise. Good posture helps to support your blood circulation, which is always a good thing.
Get up and stretch
Aim to get up from your chair every hour, walk around, stretch, move, do some twists, neck stretches, etc. You can do a little dance, but the idea here is to get some fresh blood flow, to bring nutrients and oxygen to your body. If you forget to do get out of your chair, try regular stretching, the idea here is to change position to avoid any stagnation of the body. Notice if you are clenching your jaw, I tend to keep my mouth slightly open, it helps me a lot.
Take a proper break
I know it will take some time to get used to. You might feel more distracted whilst working from home and will find yourself taking more little breaks in between, so when the time comes to take proper lunch, you might find yourself eating in front of your computer and working (hello guilty feeling). That is why it is important to stick to the schedule, as mentioned above. Proper lunch break is important, you really want to allow your mind to rest and mindfully enjoy your meal, without any rush, ideally. When you take your time to eat, you will enjoy your meals are balanced and also you feel satisfied with your meal. Mindful eating ensures your brain registered the fact you have been fed and that will help avoiding getting hungry really quick again and keep you from snacking.
Stock up on healthy snacks & hydrate
The best secret of avoiding junk food? Not to have any at home! I know this might be cruel, but it works for me. This way you keep temptation at bay – out of sight out of mind. Instead, stock up on nuts, fresh fruits and barriers, oat biscuits and hummus is a great snack too. Keep yourself hydrated, I usually have my coffee in the morning. I do love coffee for the taste, so if I crave one in the afternoon, I will have a decaffeinated instead. Keep in mind, coffee is diuretic, so you will need to up your water if you have too many. Then stick to herbal teas like hibiscus, matcha or peppermint. Good hydration is great for your wellbeing, your skin and will also make sure you take your regular breaks, at least loo breaks.
Maintain a healthy work-life balance
Don’t let work overtake your personal time and other way around, neither of which improves the quality. Avoid working on weekends, times where you would usually socialise or do other activities that make you happy. Track how much time you’re spending on work every day, remember that quantity doesn’t mean quality. Instead of overworking, do something soothing for your mind and soul, you will feel more inspired and motivated as a result!
Take good care!