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How to Stay Healthy While Working from Home

Pawan Kumar is a Digital and Content Marketer at Springworks. He has been featured on many reputed publications and online magazines!


Did you have to switch to remote work because of the pandemic? While working from home might have felt a lot comfortable initially, it turns out there are more downsides to it if you're not cautious enough.

The transition from office to home is already a big challenge under ordinary circumstances. It involves a complete overhaul, more work, no time for exercise with added laziness, and adapting to new work procedures. All of these are nothing but the ingredients for an overwhelming recipe.

With no time left for healthcare, many employees get caught in what is known as bad work habits from home. However, there needs to be a balance between your work and personal life, focusing on mental and physical health. After all, a sound body lies in a sound mind!

So, here are a few tips you must swear by if you want to work happily and productively from your home without increasing your stress.

1. Maintain Your Sleep Consistency

The fast-paced life has caught up to us. We're always in a hurry to do more and shatter ceilings on our way to success. While it's good to be ambitious, it is often the sleep that is neglected in the process.

With work from home adding flexibility and comfort to your life, people tend to pile up their work until late at night and consequently get up late in the morning.

Even if you've got a lot of work, you need to prioritize sleep to refresh your mind and gear up for the next day.

According to research at the Charlottesville Neurology and Sleep Medicine Department, sticking to a consistent sleep schedule contributes to sleep quality and keeps you energized throughout the day. If you're not sleeping and waking up on time or your sleep patterns are fairly irregular, you might find yourself running groggy and sluggish throughout the day.

So, whether you are tempted by the next Netflix binge-watch or a report that can be created tomorrow, make sure you turn it off and get to bed on time.

2. Channelize the Inner Zen

Most people make the mistake of improving in all areas of their lives together. They'd want to finish off work at a proper time, maintain their routine, lose weight, eat healthily, be on top of their work, and more, all at once.

As enticing as the idea of perfection might sound, it often fails. That's where you channelize your inner zen by pursuing mental and physical exercise like yoga.

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Most people are reluctant to hit the gym and bring all the heavy equipment to their homes to get started with a regime that doesn't last long.

Additionally, it is also the perception that yoga doesn't bring about the desirable changes in your body rapidly. While there's no proof for it, what yoga does is it tries to establish a union between your body and mind, something that must be on priority while working from home.

3. Put on Some Pants

Never underestimate the power of dressing up for work, even when you're at home. Your outfit doesn't just make you presentable but defines your outlook for the day. So, even though there's a perception that you can don your favorite pajamas as you work from home, it's best to ditch this habit.

Instead, putting on formal pants or clothes can help you transition to work and signal your brain that it's a workday. Similarly, rush into your favorite shorts as soon as your work hours are complete. This will help your brain switch to and from work quite easily.

4. Design a Dedicated Workspace

A dedicated workspace in your home can bring about the required change in your work-from-home schedule. While your office refers to your laptop during remote work, you still need to assign an area of your house that you will dedicate to work.

Just like dressing up at home for work sends your brain a message that it's a workday and you should be working, having a workspace does the same. An ideal workspace should have a desk, a comfortable chair, and everything else you like to keep at your table in your physical office.

On the one hand, this ensures your posture is maintained as you work, it also keeps you motivated and focused.

5. Do Not Let the Couch Tempt You

It's not unusual to think about slouching on the couch even when you're physically present in your office. So, how do you avoid that thought when you have one right in front of you?

The idea of sitting comfortably and working on the couch might seem tempting, but it's one of the worst habits to pick up during work from home.

We all love our couch, but there's more harm it does to your posture, energy, attention levels, and even self-confidence than providing a sense of relaxation. Remember that your couch is for your leisure time, not work hours!

6. Take Timely Breaks

Taking breaks to go out for a brisk walk or catching up with colleagues over a quick tea or coffee is what makes the workplace fulfilling. Sadly, it's one of the most significant drawbacks of working from home.

While you have access to your fridge 24/7, there is barely a sense of break. When you're working continuously, your stress levels rise. That's why it's advised to go for breaks every few hours. The same rule applies when you're working from home.

As you schedule your work timings, make sure you leave spaces for breaks where you either play with your dog, go out for a quick walk, or grab a snack and tea from your kitchen.

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