1. Plan and keep a routine
If personal life and work life happen in the same space, the lines between the two can be blurred and without the opportunity to ‘switch off’ wellbeing can be sacrificed as a result.
Plean each day, keep to times for task lists and block time out in the day for ‘tea breaks’ and lunch just as you would in the normal workday. Its ok for tasks to over-run and have flexibility with yourself, but try to avoid the ‘just one more thing’ task that means you end up working late into the evening – every evening.
Just because you don’t need to travel to work in the morning, does not mean you don’t still need a good nights sleep, this is best accomplished when you go to bed at a similar time each night. Let your brain wind down at night too, avoid close electronic devices (mobile phones, laptops and email etc) and stimulants (coffee, tea, energy drinks etc) as it gets closer to retiring to bed.
2. Make a space to work
If you can, make a dedicated workspace which you can walk away from at the end of the workday. Avoid working in spaces where its hard to keep focus, d
Don’t work at the kitchen table if food is your thing, separate yourself for the TV and family during the workday if possible.
Make sure your workspace is comfortable. While it might be tempting to sit on the sofa, it’s much better to sit at a desk or table. Use the NHS guidelines to set up your workspace correctly, as much as you possibly can.
If you do not have office furniture like an adjustable chair, try using things like cushions to support you in your chair, or a box as a footrest.
If you plan on working from home for the foreseeable future, consider investing in a work chair for home, or ask if you can take the one from work to help improve your posture and work environment.
3. Take regular breaks
Working from home can make us feel that we have to be ‘always there’. It crucial to your wellbeing to take regular short breaks. Plan in regular tasks such as making a drink, popping the bathroom etc. where you need to get up once an hour from your chair and move around a little. It will have you physically and mentally and renew your focus. You could also plan stretching exercises during the day to help you loosen up a little. Consider following the NHS 10 Minute Workout to help break up your day and help keep your focus.
4. Stay connected
While working from home has its benefits, you may also feel more isolated. But there are lots of ways to stay in touch with those who matter – boosting their mental wellbeing as well as our own.
In and out of work, human interaction matters so schedule video calls and pick up the phone instead of emailing. If you’re struggling with working at home, speak to your colleagues or manager about your concerns.
And remember, your colleagues probably feel the same as you! Ask how they’re doing and whether there are ways you can support each other.
Make time to socialise virtually – schedule in a digital coffee break or Friday online get-together. Or meet in person for a coffee or lunch if you can do so, following the latest social distancing guidelines.
5. Set boundaries
Setting boundaries with other members of your household is key to mental wellbeing while working at home.
You can be more flexible when working from home, so enjoy it. But it can also be difficult if there are other distractions to deal with, like children at home, who may think you are on holiday and want to spend time with you.
Have a discussion about your needs, especially with family. Remind them that you still have work to do and need quiet time to do it, and share your schedule.
Similarly, set boundaries with work. It’s easier to stay logged on when your home is your office, but try to switch off when the work day is over, and enjoy time with family at home.
6. Think longer term
You may be continuing to work from home for a while, so think about ways you could improve how you work while at home. If you have a garden, could you work there if the weather’s warm?
Try to explore how you work with others. Are there different ways to talk online or new software you could use?
7. Be kind to yourself
Remember, this is an unusual situation and things will not feel normal!
Be kind to yourself and acknowledge that you might not be as productive as you usually would be. Be realistic about what you can achieve given the circumstances, and relax when your work is done.