Working from home

There’s a lot to love about working from home: no commute, pajama days, and for many of us, improved productivity. Recent research found that switching to remote work made people 7% more productive than their office-based colleagues.¹

But switching to a home office can present new challenges to your mental and physical health. Keeping up a healthy routine, working safely, and staying connected with your colleagues can become more difficult when working remotely. 

Let’s learn what steps you can take to make sure you stay safe, healthy, and happy while you work from home. 

Keep a routine

Heading out to a separate workspace every day creates a routine in your life, promoting health and wellbeing.² When you work from home, you need to make extra effort to keep those routines up. Here are our top tips.

Stick to your regular sleeping pattern

Good sleep habits are essential for your mental and physical health.^ref3 So try to get an early night and make sure you set your alarm for the morning. 

Get dressed for work

Research shows that people perform better when they’re wearing clothes with symbolic meaning.⁴ That means getting dressed for work could help you be more productive. No need for a suit and tie, but try to keep pajama days for special occasions.

Close your laptop at the end of the day

Firm boundaries between your professional and personal life are important to stop you from burning out. So make sure you stop working at the end of the day and make time for yourself.

Work safely

Without office health and safety, it’s up to you to make sure you’re taking good care of yourself at work. Here are our top tips to make sure you’re staying as safe as possible.

Create an ergonomic workspace

It can be tempting to work from a bed or sofa. But spending all those hours curled up can take its toll on your mental and physical health.⁵ Instead, invest in proper lighting and an ergonomic desk and chair to create a dedicated workspace.

Take regular breaks

It’s easy for hours to slip by when you’re focusing on work without distractions from colleagues. But you must remember to take regular breaks from work to move your body and rest your eyes. Why not try the Pomodoro technique?

1. Focus on 1 task for 25 minutes.
2. Take a 5-minute break. That’s 1 Pomodoro. 
3. After 4 Pomodoros, reward yourself with a 30-minute break. 

Use your breaks creatively: stretching, walking around the block, or meditating–anything but work.

Make time for exercise

Research shows office workers spend 81.8% of their working hours sedentary.⁶ Without a commute and the steps you get walking between meeting rooms, it’s more important than ever you make the extra effort to move throughout the day. Aim for 30 minutes of moderate physical activity per day.

Stay connected

Social interactions are a plus of office work. Regular chats and social interactions with your colleagues are necessary for your mental and physical health.⁷ Here are our top tips for staying connected while working from home.

Overcommunicate

Remote work can leave teams feeling disconnected. But when you’re not together, good communication is more critical than ever. Be sure to reach out to your manager and team regularly. Keep each other updated so you can support one another fully.

Opt for video

Posture, facial expressions, hand gestures, and tone of voice: there’s more to communication than the words you use.⁸ So whenever possible, opt for a video call with your colleagues.

It’s ok to say no

That said, constant video calls can eventually leave you feeling emotionally and physically drained.^ref9 So if you’ve had enough, don’t hesitate to switch off the camera.

With a few minor changes, it’s easy to take good care of yourself while working from home. You can start making better health choices now .

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1. Emma Harrington and Natalia Emanuel. Working Paper. “‘Working’ Remotely? Selection, Treatment, and Market Provision of Remote Work (JMP)”. Accessed: March 2021.
2. Heintzelman, S.J. & King L. A. SPSP, (2018), doi: 10.1177/0146167218795133
3. Watson, N. F., et al. JCSM, (2015), doi: 10.5665/sleep.4716.
4. Adam, H., & Galinsky A., D. JESP, (2012), doi: 10.1016/j.jesp.2012.02.008
5. BBC. “What happens when you work from bed for a year” Accessed March 2020.
6. Parry, S. & Straker L. BMC Public Health, (2013), doi: 10.1186/1471-2458-13-296.
7. Sirven, N. & Debrand, T. Soc Sci Med, (2008), doi: 10.1016/j.socscimed.2008.09.056.
8. Park, S. G., and Park, K. H. Korean J Med Educ. (2018), doi: 10.3946/kjme.2018.94.
9. Harvard Business Review. “How to combat Zoom fatigue” Accessed March 2020.

## Working from Home: A Complete Q&A Guide



**Q: ⁤What is working from home or remote work?**



A: Working⁣ from⁢ home, also known⁣ as remote work or telecommuting, refers to working⁢ from a location other‌ than a traditional office environment, typically the employee’s home. It allows employees to perform their job duties remotely using⁤ technology like ‌computers, video conferencing tools, and the internet.



**Q: What are the benefits of working from home?**



A: Working from ‍home offers several advantages, including:



* **Increased flexibility ​and autonomy:** Employees can set their own work schedules and work at their own​ pace.

* **Improved work-life balance:** Remote work eliminates ⁣commute time and allows for more family and personal time.

* **Reduced costs:** Employees can save money on transportation, parking, and office supplies.

* **Enhanced productivity:** Some studies suggest that remote workers may ⁢be more productive due to fewer‍ distractions.



**Q: What are the challenges of working ‍from home?**



A: While working from home offers many benefits, it also presents ‌some challenges:



* **Isolation:** Remote workers can feel isolated from​ colleagues and miss out on office social connections.

* **Distractions:** Home environments can ⁢have more distractions than an office,⁤ making ⁢it difficult to focus on work.

* **Technical issues:** Remote work relies heavily on⁢ technology, which can sometimes lead to technical challenges.

* **Self-discipline:** Remote workers need to be‍ self-motivated ‌and able to​ stay on task without external supervision.



**Q: What tools⁣ are essential for working from home?**



A: Effective working from home requires the following tools:



* **Computer:**⁤ A reliable computer is essential for⁣ accessing work systems and applications.

* **Reliable internet connection:** A⁢ stable and fast ⁤internet connection ⁣is crucial for video conferencing, file sharing, and accessing online resources.

*⁤ **Video conferencing software:** Tools like Zoom, Microsoft Teams, or Google Meet allow for virtual meetings and real-time collaboration.

* **Communication platforms:** Slack, Microsoft Teams, or similar platforms facilitate instant messaging and team communication.

* **Project management tools:** Trello, Asana, or Jira help ⁣organize tasks,⁣ track progress, and collaborate on projects remotely.



**Q: How to create a dedicated workspace at home?**



A: To optimize productivity and focus, consider the following when creating a dedicated⁤ workspace:



* **Designate a specific area:** Choose a quiet, well-lit space in⁤ your home.

* **Ensure ergonomic comfort:** Invest in‍ a‌ comfortable chair, desk, and keyboard to prevent physical discomfort.

* **Reduce distractions:** Eliminate unnecessary noise,⁢ clutter, ⁤and interruptions from family members or pets.

* **Personalize your space:** Add plants, photographs, or⁢ other personal ​touches to create ⁢a‍ pleasant and ⁢inspiring⁤ environment.



**Q: How to achieve a ⁣work-life balance when working from home?**



A: Maintaining a work-life balance while working from home is crucial for well-being:



* **Establish clear boundaries:** Set specific ​work hours and stick to them. Take ⁣breaks ⁢throughout the day to avoid burnout.

* **Separate workstations:** Create a physical‍ separation between your work and home spaces.

* **Engage in personal activities:** Schedule time for hobbies, exercise, or ⁢socializing outside of ⁢work hours.

* **Take vacations:** ‌Planned breaks help refresh your mind ‍and improve⁣ productivity upon return.



**Q: Tips‌ for staying motivated and productive while ⁣working from⁤ home?**



A: Motivation and productivity are essential for ‌success​ while working ‍remotely:



* **Set goals and priorities:** Start your day with⁢ a clear⁢ understanding of your tasks and prioritize⁣ them accordingly.

* **Create a daily routine:** Establish a structured daily schedule and adhere to it as much as possible.

* **Break down large tasks:** Overwhelming projects can be intimidating.⁤ Break them into smaller, manageable chunks to reduce stress.

* **Take regular breaks:** Step away from your desk and clear your head periodically​ to maintain focus and​ prevent burnout.

* **Stay connected with colleagues:** ⁣Reach out to team members via instant ⁤messaging or video conferencing to⁤ stay engaged and motivated.