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Working from home has become the new normal in this Covid 19 pandemic period. We’ve all had a change in lifestyle; may it be in the way we work, our routines or even how and when we eat. With Covid 19 comes a new challenge; how do we maintain a healthy lifestyle while working remotely?
TIPS FOR MAINTAINING YOUR WELL BEING
Own your time
Set boundaries and manage expectations of anyone who demands your time. Whether it be your partner, kids or friends who pop in unannounced. Determine what’s necessary and prioritize accordingly. Stay focused so you can work efficiently and have more time for other endeavors.
Practice self-care
Take care of your physical and mental well-being during this sensitive time. Set yourself up for success by getting enough physical activity and maintaining your mental health. This can include meditating, journaling, or dancing. Short bursts of these activities may help you let out some pent-up energy so you can focus on your work.
Stay active
Even if you spend a lot of time at home, you likely take occasional breaks outside. Incorporate more exercise into your daily routine and make a point to get outside if you can, even if it’s to the rooftop of your building. Take a 20-minute walk once or twice a day, especially when you’re feeling frazzled or indecisive.
Try The Pomodoro method
To try it, set a timer for 25 minutes and then take a 5-minute break. After four 25-minute sessions, take a break that’s 15 to 30 minutes. Continue these intervals throughout the day.
Try Yoga
Many yoga and meditation teachers are offering free online sessions during this time. Take advantage and join an online session. Having a break in your schedule may help you manage your time wisely throughout the day.
Eat a Real Lunch (and Don’t Forget to Stay Hydrated)
Limit the snacking and actually have a real meal. If you are one for snacking here and there, invest in healthy snacks. For instance healthy carrot sticks and hummus. Find our healthy snack options on our website here.
Exercise with Other People
Good thing is there are many online sessions. Have you heard of Mirror? This app makes it feel more social, especially in a time of isolation. There have scores of gyms and trainers who are now offering online programs and live classes.
Have a Clock-Out Time to Avoid Overworking Yourself
It’s good to have a set schedule, a day start , with a pre-work ritual, and clock out time. That’s when you close the work email, change into the sweatpants, and start looking through your pantry for dinner options.
TIPS FOR PEOPLE WITH KIDS
Working with a Newborn
To keep your hands free, use a lot of hands free enabled devices . If you’re on a call, you can let your recipient know that you have a baby at home in case there are any interruptions or noises. You can use a baby carrier or wrap so you can keep your child close to you. Take advantage of their nap times and try to schedule work that requires intense focus during these times.
Working with Older Children
If you have an older child that can take on some extra responsibility, you can set them up with some very clear instructions and activities for help taking care of younger children or completing household chores.
TIPS FOR PEOPLE WITH ANXIETY
Be Aware of the Information You Are Consuming
Make your own decisions about what type of media you follow, especially while you’re working. If you want to stay informed but find the news overwhelming, allocate a set amount of time each morning or evening when you can read the news.
Find Your Happy Place
Create a happy space, whether this is looking out a window, visualizing a peaceful nature scene, or looking at a relaxing picture.
Speak to Someone
Can be a professional, your best friend, your partner. Ensure you are sharing and not keeping your feelings to yourself.
TIPS FOR PEOPLE WITH LESS THAN IDEAL WORKING SPACES
Rent a Co – Working Space
Co-working spaces cures for two problems, one, you get to interact with other people ,two, you get an ideal working space if you need a quiet, serene space to work from.
Clear the Clutter
Create a calm atmosphere. Clean your home and allocate a position where you will designate it as your workspace. Use an essential oil diffuser to send some luxurious scents through the air. Or burn sage to boost your energy, mood, and brain function.
Use headphones
Eliminate background noises by using headphones. Invest in a pair of over-ear headphones that are more comfortable and provide better sound quality than earbuds.
OUR RECOMENDED WORK FROM HOME SCHEDULE
See our recommended guide on scheduling below;
- 7:00 a.m. – Wake up, stretch, take care of kids/animals
- 7:30 a.m. – Breakfast and family time (technology free!)
- 8:30 a.m. – Work and check on updates with small breaks every 30 minutes or so
- 12:00 p.m. – Lunch break, get fresh air, stretch & exercise
- 1:00 p.m. – Work with breaks every 30 minutes, check in with co-workers
- 5:00 p.m. – Dinner and screen break! Call a friend, family, or loved one
- 7:00 p.m. – Self care time
Source
- https://www.medicalnewstoday.com/articles/cardio-exercises-at-home
- https://www.workplacementalhealth.org/employer-resources/working-remotely-during-covid-19
