Make the adjustment to a home office as smooth as possible.

As we all do our part to stay home and stop the spread of the coronavirus, working from home has become the new normal for most of us. However, while working from home certainly has its perks, being cooped up inside – not to mention the added stress of the current situation – means that we have to take extra care of ourselves.

Read on for some advice on how to stay healthy, physically and mentally.

1. Build a routine

Now that your home is your office, it’s important to set boundaries for your work and private life. However, it isn’t just the risk that you’ll end up watching Netflix all day. Without clear boundaries, you could end up working late into the night or seven days a week.

Instead, schedule “office hours” and stick to them, starting and ending each day at the same time. Go to bed at a reasonable hour so that you get enough sleep and are able to wake up at your usual time. Then, start your day with a strong morning routine to get your head in the game – check out our suggestions here.

 

2. Create an ergonomic workspace

For a lot of people, working from home means being able to be less formal, but slouching on the sofa is not going to do your neck or your back any good. Save yourself the pain and dedicate a corner of the kitchen table to a workspace if you don’t have a separate room you can use for an office.

You should make sure that you aren’t sitting too low or too high for your desk, and ideally your elbows should be bent to 90 degrees. If your chair isn’t adjustable, sit on a pillow or use a footstool to take the pressure off your lower back.

3. Move every hour

With gyms and group workouts cancelled you have to be a little more creative about getting enough exercise. If you have exercise equipment or weights that have been gathering dust, brush them off and put them to work. If not, search YouTube for yoga or exercise videos, or do some old-school fitness with sit-ups or push-ups. And don’t sit at your desk all day.

Get up every hour and move, whether that’s walking around the room, stretching, getting a drink of water or even using the toilet. Remember that several short breaks throughout the day will be more beneficial than longer but less frequent breaks.

 

4. Mind your snacks

Just as we have to resist the magnetic pull of Netflix, we have to watch what we eat. You probably have a kitchen fully stocked with food and given the uncertain times we’re living in much of that may be comfort foods and sweet treats. Remember the occasional indulgence is fine, but you should stick to your normal healthy meals.

Eat your meals on a regular schedule instead of snacking all day so that it’s easier to pay attention to what you are eating. And don’t keep snacks by your desk, because as you get caught up in work you won’t notice when you finish the entire bag of chips!

5. Get some fresh air

Not everyone is able to get out and get some exercise, but a little fresh air can do wonders for your mood and your energy level, even if it’s cold. One side effect of everyone staying at home is that air quality has improved for many communities.

So bring in a fresh perspective: open the window for a few minutes, stick your head out and take a deep breath. A few minutes of crisp, fresh air can help you feel more alert and awake and ready to take on the day.

 

6. Skip the email and make a call

While you’re in isolation, you might go all day without speaking to anyone unless you make an effort, and that lack of human interaction can really harm your mental health. So, if you have short work questions or project updates, take some time to pick up the phone and have a real conversation. Hearing someone’s voice is big boost for your outlook, but a phone call can also be much more productive than a long chain of emails.

Of course, everyone’s schedules have changed, so ask if colleagues and customers are free, and keep your conversation on topic or ask them to call back when they have more time.

7. Be kind to yourself

Finally, remember that some days will be productive and successful, but other days you’ll feel as if you’ve done nothing useful. Set realistic expectations, and don’t beat yourself up if you can’t meet them. Being kind to yourself will help keep you calm but will also make sure that you have the energy you need to take good care of your family.

Acknowledge that you’re doing your best during a difficult time and remember that you get a fresh start tomorrow.

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