Many people already work from home on a regular basis, but is it still new territory for you? Today I would like to offer a few tips to help you establish and maintain a healthy and productive home work environment.
For many people, it’s already part of everyday life, but for some it can be a rocky transition setting up a home office that feels good.
With routines, periodic breaks, healthy eating, and a little exercise, when all combined can help you to work more effectively from home without having to sacrifice results or performance. Here are a few tips that are guaranteed to help you!
1. Structure your day
In the home office, it quickly happens that the time between leisure and work blurs together. This means that those who work from home tend to work longer hours than in a typical office environment. It is therefore important that you set routine hours for the day, including when to get up or go to bed. This helps to ensure that your biorhythm does not get mixed up.
Breaks are also important so plan a lunch break and regular, short exercise bouts of movement and exercise. A good number is for every one-hour sitting, spend at least 15 minutes moving around.
It’s important to do this each hour if possible instead of at the end of the day. Our bodies need to have stimulating movement and not just a little at the end of the day.
This also gives your day more structure and is clearly divided into working hours and play time.
2. Change your clothes
It is very tempting to just bring your laptop into bed or even work from the couch in sweatpants all day long.
Getting dressed helps signal to the brain that it’s time to go to work.
This is often because yoga pants or pajamas are associated with leisure time.
Now that doesn’t mean you shouldn’t wear comfortable clothes, but at least not those that you sleep in.
Everyday clothing ensures that you get into a good “work mode” more quickly and is a powerful impetus to go outside exercise in the fresh air during your lunch break. Because if you have to change clothes first, you might think twice about whether you really want to go out or lie down on the sofa for a while. We have eternity to sleep and rest
3. Set up a good workplace
In order to be able to work productively from home, you should set up a permanent dedicated workplace if possible. Your brain links certain functions or behaviors to different parts of your home – so try to cook in the kitchen, sleep in a bed, eat at the dining table and work at the desk. It’s vital that you create a space that your brain associates with work.
Don’t have enough space for a desk? Then transform your dining table into an office. In the morning, set up everything you need for work and place your laptop, documents, notepads, and the like on the table.
After finishing work, you can turn your table back into a dining table so that it regains its original function and the boundaries between work and leisure do not blur like an epic trip.
It also serves as a starting signal for work in the morning and makes it easier for you to transition into the evening after work, so you can switch off more quickly and start to wind down
4. Create a to-do list
To get an overview of which tasks are important during the day, you can create a to-do list. This helps you feel a lot less overwhelmed when you are busy.
Prioritize your tasks so that you can better manage your time and increase your productivity more effectively.
One possibility is to put your top three tasks first so that afterwards a feeling of “getting shit done” arises.
It makes sense to prepare your to-do list the night before, this way you won’t lose valuable and productive time in the morning and you can get started right away. A well-thought-out to-do list with a plan of action, tasks, goals, and essential deadlines will help you focus on dissolving tasks throughout the day.
5. Take breaks
Small breaks in between as well as a longer break are both healthy and necessary in order to be able to concentrate and maintain your sanity from to much work.
You can recharge your energy during these breaks.
Use the time for a walk outside, looking out into the countryside or sitting in a park, do a short workout, meditate a little or a combination works great.
Do things that you enjoy and that represents a shift from your work. Also, ventilate your home office regularly during breaks so that the room is infiltrated with fresh oxygen for your deep breathing, oxygen harvesting pleasure 🙂
In order to stick to breaks, set fixed times for yourself (you can even use a timer). You should also avoid eating at work. Instead, treat yourself to a healthy meal away from the workspace to help clear your head for a while.
6. Eat Healthy
The temptation is great when the refrigerator at home or the supply of snacks are always within hands’ reach.
But especially when working from home, a healthy diet are increasingly important.
Therefore, make sure you drink enough good-quality water.
Also, keep unhealthy foods out of sight and instead surround yourself with healthy things such as fruits and vegetables or a good energy bar, as this will make the choice easier and you will not fall into the trap of constantly eating the to many salty foods like potato chips.
Prepare healthy snacks or subscribe to a healthy meal delivery service.
This could be vegetables and fruits that have already been cut and prepared.
Or, how about, for example, carrot and cucumber sticks that you dip in hummus? For those who like the sweeter side, you can prepare energy balls at the start of the week and snack on them throughout the week.
A little preparation goes a long way.
7. Quick lunch ideas for the home office
Consuming lots of snacks, microwave meals or unhealthy fast food with garbage oils doesn’t have to be the case despite working from home! Take advantage of working from home and prepare healthy meals that don’t take up much time, or shatter your budget.
For example, you only need 15 minutes to prepare the chicken and bell pepper curry with rice or the pasta with tomatoes, leek, and hazelnuts . Or how about tomato tofu with beans? The dish gives a lot of energy thanks to an extra helping of protein and will keep you feeling satiated.
8. Bring movement into your everyday life
Very few people who work from home will have an adjustable desk at home.
Therefore, it’s all the more important to adopt a correct upright sitting posture and to be sure to move regularly.
If at the end of the day you see that you keep forgetting then set timers to help you remember until it becomes like second nature.
Get up from your seat, take a few steps, stretch, and straighten and elongate your spine, then do spinal twists and rotations (I always move my spine in all 8 directions). Spinal health is super important, plus moving the spine promotes the flow of synovial spinal fluid.
it is also advisable to do back exercises regularly to help prevent bad posture.
The muscles are mobilized with special back exercises and those who do the training like a simple sun salutation or similar Yoga flow can keep their back strong, healthy and flexible.
If you also want to do something for the other muscles, you can do a home workout for your arms or stomach. Just move as often as you can.
It may sound cliche but my dad always told me that “a body in motion, stays in motion”, and he would always use the analogy of a river and a swamp.
9. Reward yourself
Whether you do it with a little nap, a some good expresso or hot chocolate, or bake some vegan cookies or your favorite lemon tart cake, or a piece of your favorite fair trade dark chocolate – the main thing is that you treat youself.
A short coffee break via Skype or FaceTime with a close friend your dearest colleague or a phone call with a friend is also a good idea as a reward.
10. Monotasking instead of multitasking
This is huge, multitasking doesn’t always work. So try monotasking instead!
Although many people believe that they can do some things at several things at the same time and multitask, they’re actually just switching from one thing to another in a fraction of a second from one task to another.
And each time they have to focus their attention on a new task and decide what to do.
Multitasking is therefore only possible if the various actions take place automatically. An example of this is talking on the phone while walking or rubbing your belly and tapping your head.
Multitasking as it turns out is also stressful for the brain. Nobody is able to be in two places at the same time, so it is only logical that very few are able to do two complex tasks at the same time.
Those who work through tasks step by step usually achieve a better result and need less time because the attention does not jump back and forth between different tasks – just like the monkey mind.
The brain works more efficiently and effectively when you only focus on one task at a time. However, this can sometimes be difficult, especially in the home office, so stay vigilant.
11. Dealing with distractions
Not every distraction can be prevented. However, some disturbances that you can influence can be minimized to help you work productively.
For example, you can turn off emails, calls, and social media to prevent popup notifications that requires your attention and stop the flow. It also helps if you only have opened the browser tabs that you actually need for a task.
Divert incoming calls to your voicemail or activate airplane mode or the “do not disturb” function on your phone.
Another option is to keep your cell phone out of sight or even the room while you’re concentrating on your work. Instead, group all calls and e-mails together in a specific time window.
Also, a well-organized desk and completed tasks around the house can also contribute to better workflow.
But,some distractions cannot be avoided when working from home, for example; if you do not live alone, someone may be demanding your attention.
Communicate your working hours to your immediate family or partner. If that doesn’t help, allow the brief disturbance, as not everything can be avoided.
However, dealing with the situation is crucial.
Learning how to meditate is also good because it helps train your mind to pause and refocus on the task at hand much more quickly and seamlessly.
Do you have noisy neighbors or a construction site right outside your door? Try earplugs or headphones with your favorite tunes, go to a café or co-working spaces are stellar.
There are many things you can do to work better from home. It is especially important that you take care of your health. This means you should drink enough, take regular breaks, exercise, stretch and move about. Special exercises for the back are also good to counteract the one-sided strain of being constantly hunched over which leads to back problems.
You can also use the refrigerator and stove at home to prepare healthy meals.
Are you constantly distracted in the home office? Reduce unnecessary interruptions that interrupt you by deactivating pop-up messages or activating airplane mode on your mobile phone. You should also focus intently on only one task at a time so that you can concentrate fully on it.
Give your day structure by having a balanced routine, establish healthy boundaries around your working hours, distinguish between leisure and working hours, and change clothes in the morning so that you can work from home in everyday clothes and not in sweatpants.