Remote work – A guide for improving wellbeing while working from home

Remote work has been on the rise recently as more businesses embrace its advantages, and the pandemic has made this the new normal for many people. Working from home can provide flexibility and convenience, but it can also be isolating and distracting if you don’t have a plan. This article looks at how to improve your wellbeing while working remotely. We will discuss tips for structure and balance, setting up an adequate workspace, improving communication with colleagues, staying motivated, and more.

Advantages of working from home

The benefits of remote work are numerous. It offers greater flexibility, allowing you to create your schedule and take breaks when needed. There’s no stressful commute, saving time, energy and money on transportation. Additionally, working from home can be incredibly comfortable; you can dress however you like, set up your workspace the way that works best for you, and eliminate distractions from other people in the office. Plus, it’s usually much quieter than an open work environment, so it’s easier to concentrate and be productive.

Disadvantages of working from home

Working from home can provide some unique challenges. These include a lack of enforced daily structure, less social interaction, a higher likelihood of overworking due to blurred boundaries, difficulty focusing on tasks due to distractions at home, and decreased access to resources which can reduce productivity. Staying motivated during the day and having difficulty with team communication can also hinder work progress.

Making working from home work for you

Daily structure

One of the best things you can do for your wellbeing while working from home is to stick to a regular daily structure. This doesn’t have to be as rigid as when going to a workplace, but having a set daily start and end time is highly beneficial. Our brains are very sensitive to patterns and routines, so having a consistent work time frame primes your brain for concentration during these hours. It works the same way as how regular sleep times help us to fall asleep faster and get more quality rest. To get the most out of your daily structure, try to have steady start, finish and break times each workday.

Setting boundaries

When working from home, the usual division of work life and home life caused by a changing location is removed. This can lead to unhealthy changes in work habits and self-care routines unless strategies are used to mitigate these changes. 

The most likely negative outcome of this is the bleeding of home life into work time and work time into home life. The former reduces productivity and work performance, whilst the latter leads to overwork, undue stress and possibly even strained relationships at home. These outcomes are not desired, so it is vital to maintain a divide between these two things. 

The best way to tackle blurred boundaries is to create a division in both time and location. As mentioned previously, a division in time is made by having a solid daily structure. Work time is for work, and outside of this is for everything else. For example, try not to go back to doing work after dinner. 

Where possible, avoid working in your bedroom or lounge room – a study, office or dining room table is preferable. If you have access to one, a local library or other communal space can be a nice change of scenery. This division trains your brain that it is time to switch off from work and enjoy home time in the recreational and resting areas of your home.

Communication

Timely communication has never been more accessible in a digital age where technology facilitates collaboration across vast distances. Yet, many people still need help maintaining open communication lines for remote work. Going beyond email chains is essential. Chat and video are far more effective for communication, while project management tools such as Monday or Trello can be a great way to keep teams connected and on task. Regularly scheduled check-ins allow everyone to stay up-to-date on progress and discuss potential roadblocks. Furthermore, having a unified platform for communication can help ensure everyone is working together in the same direction to get the job done.

It may be within your power to set this up for your team if you are a manager or team leader. If not, it may be worth approaching leadership about implementing a communication system for your group or workplace.

Looking after yourself while working remotely

Physical considerations

One of the main concerns when working remotely, relating to physical health, is ergonomics. Ergonomics is concerned with arranging equipment and processes to fit the needs of those who use them. A large number of workers cause themselves physical injuries due to repetitive strain, bad posture and other easily avoidable situations. Most remote workers use a computer. If this is you, adjust your chair, desk and computer screen position to ensure you are not doing any lasting damage to your back, neck and joints. Sit up straight, and take regular breaks from your screen to avoid eye strain.

Sitting for extended periods has also been linked to severe health concerns, so where possible, during your breaks, get up and walk around. Using a lunch break to go for a longer walk or doing stretches of your neck, back, and arms will go a long way to maintaining your physical health.

Mental and Emotional considerations

Working from home can have unexpected effects on your mental and emotional health. It is crucial to monitor these aspects of your wellbeing and make adjustments where necessary for a healthy and happy life.

One of the things it is essential to check in with regularly is your self-talk. Make sure it is positive and encouraging. If it is not, then you need to deal with this. Write down what you are saying to yourself and see if it is something that you want to think or believe. If not, then put plans in place to change your negative self-talk into positive self-talk.

Something else which can be good for your mental health and emotional wellbeing when working from home is to seek feedback about your performance from your superiors or colleagues. Working from home can remove many incidental opportunities to gather informal feedback about what you are doing, which can be reassuring and build confidence. Seeking input from colleagues about your performance can also help identify areas where you could improve. Not knowing where you stand is a common complaint from people working from home, so this simple step can reduce the stress around these feelings and help solidify your direction and goals.

Stress management techniques such as deep breathing, mindfulness, and physical activity can be great tools to help regulate stress and boost wellbeing and confidence too! Taking the time to practice these techniques can help maintain a healthy outlook on life and work.

Social considerations

One thing that typical workplaces provide is incidental social contact. Working from home can feel socially isolating. To combat this, pay attention to the other relationships in your life – including your partner, family, friends, community groups, and online communities you belong to.

Monitoring your relationships is vital to ensure they are healthy and functioning well. Spending a little time and energy nurturing these is a great way to stay connected and reduce feelings of loneliness.

Conclusion

The remote work revolution has been a tumultuous yet necessary transition for businesses and employees worldwide. Working from home offers great flexibility but also requires proper planning and implementation to ensure that it doesn’t result in lower wellbeing standards.

While engaging in remote work, whether just transitioning or experienced at it by now, remember to keep track of your wellbeing across all dimensions, including physical, mental, emotional and social.