Working from home can easily lead to days going by of sitting around in your pajamas and not remembering the last time you left your house. Here are 9 simple work from home habits you can implement to start prioritizing both your mental and physical health and start living your best life!
Working from home has become increasingly common within the last few years. Many companies are transitioning to working remotely, and there are also a lot more people starting their own businesses and working for themselves.
While working from home can be wonderful, it can also lead to problems such as overworking, or on the other hand not being able to focus at all.
This can become overwhelming, so developing strong and healthy work from home habits is essential to help with both your mental and physical health.
This post is all about teaching you the best work from home habits.
Work From Home Habits That Will Improve Your Mental and Physical Health
Build A Strong Morning Routine To Set The Foundation For Your Day
Everyone grew up hearing the phrase ‘I woke up on the wrong side of the bed today’. And that phrase could not be more accurate. Sometimes it really does feel like your day has taken a bad turn before it even started. This often happens when we wake up tired, rushed, groggy and unmotivated.
The best possible thing you can do to combat this is starting your day organized, and with purpose. Think about it – your morning sets the tone for your entire day, so building a morning routine provides a sense of focus and control to start off with.
It doesn’t have to be long either. We’ve all seen Youtuber’s morning routines that show them waking up, having their coffee, meditating, journaling, going to a morning palates class, then making a beautiful breakfast. As lovely as those videos are, it is just not a reality for most people, and that’s okay!
Your morning routine really doesn’t have to be that complex, just pick a few things that are most important to you and make sure to do them in sequence every day. The key is to be as realistic with yourself as possible. Ask yourself how much time you actually have in the morning? People who have to wake up at 5 in the morning to beat the morning traffic will have a different routine than someone who works from home.
As long as you can pinpoint what you need to do to start your day off calm, organized and purposeful you can build a routine that works for you. If you wish you could work out in the mornings because it makes you feel amazing but you can’t fit an hour workout into your morning schedule in a sustainable way, then find a way to fit in 5-10 minutes that will get your heart rate up.
Overall, building a consistent morning routine can have numerous benefits for your physical and mental health. It’s going to help you feel more balanced, focused, and energized, and will support your overall well-being and productivity.
Find Time To Get Outside
Exposing yourself to natural light has numerous benefits for your physical and mental health. It can help improve your mood, energy levels, and productivity. Not to mention it also gets you your daily dose of vitamin D!
Most importantly getting outside will break up your day and give your eyes a well-deserved rest. If you can take a walk then that’s even better. All you need is 5-10 minutes, especially if you can fit in a couple of breaks into your day.
Here are a couple of other reasons why it’s important to get some mid-day sunlight:
- Boosts your mood: Sunlight can help improve your mood by increasing the production of serotonin, a chemical in your brain that helps regulate mood.
- Increases energy levels: Sunlight helps regulate your body’s natural sleep-wake cycle, which can improve your energy levels and help you feel more alert and awake.
- Improves focus: Studies have shown that exposure to natural light can improve productivity and cognitive function.
- Reduces stress: Taking a break from work and spending time in nature can help reduce stress and improve your overall well-being. Being in nature can help you feel more grounded and relaxed, which can help reduce stress and improve your mental health.
So, if you want to start your day off feeling energized, focused, and productive, make sure to get some sunlight in the morning. Open the curtains to let natural light in, or take a walk outside to get your daily dose of vitamin D. Just be sure to use sunscreen if you’re going to be outside for an extended period of time 😉
Set A Habit Of Writing Your Daily Intentions
This tip will single-handedly change your life if done consistently so it’s definitely a must to add to your daily work from home habits! Setting intentions for your day goes beyond just creating a daily to-do list. It’s a way to envision your day, ground your emotions and create a roadmap for your future.
So how exactly should you set daily intentions?
Start by reflecting on your day ahead, and write down the big tasks you want to accomplish. Think about what goals you have for yourself currently. Are you on a health journey and want to prioritize getting in your steps and eating clean? Are you in your business girly era and want to prioritize client meetings? Think of your big-picture goals and write down the tasks that will get you to those goals.
*Tip!* Set an intentional word or phrase for your day that will keep you grounded. Remind yourself of that word all day to get you back on track. For example, if you are currently prioratizing health, and your goal for the day is eating 3 healthy meals, set your intention for ‘whole foods’ and focus on your intention any time you are preparing a meal and make choices that most closely fit into your word or phrase of the day.
Here are some tips for setting effective daily intentions:
- Choose intentions that are specific and achievable. It’s important to set realistic goals that you can actually accomplish within a day.
- Make your intentions actionable. Instead of setting an intention to “be more organized,” try setting an intention to “clear out my inbox” or “create a to-do list for the week.”
- Prioritize self-care. Make sure to include intentions that focus on your physical and mental well-being, such as exercising, meditating, or taking breaks to stretch and relax.
- Write down your intentions. Studies have shown that writing down your goals can increase your chances of achieving them. Try keeping a journal or using a planner to track your daily intentions.
Review and adjust your intentions as needed. It’s okay if you don’t accomplish all of your intentions every day. Reflect on what worked and what didn’t, and make adjustments as needed to help you stay on track.
All in all, setting daily intentions can be a powerful tool for boosting your health while working from home. By setting specific, achievable goals and focusing on self-care, you can stay motivated, make healthier choices, and manage stress. Try setting daily intentions and see how they can improve your overall well-being.
Do Short Interval Exercise's Between Meetings
Honestly, I feel like this is the ultimate hack to getting in your workout without even realizing that you’re working out.
You can fit short little exercise multiple times a day within the 8 hours you spend at your desk. Do you have a meeting that doesn’t require cameras being on? Take it while walking on a treadmill. Are you waiting on a reply about a project? Squeeze in a few sit-ups and jumping jacks to get your heart rate up. Do you need a quick break to rest your eyes? Try to hold a 1-minute plank and go grab a coffee.
Before 2020 happened, most of us were used to the structure of a traditional office environment, where we had natural breaks in our day to stand up, stretch, and move around. Also, our days were broken up into intervals of waking up, commuting to work, working, commuting home, cooking dinner, etc.
But when we work from home, it’s easy to fall into the trap of sitting at our desks for hours on end without any physical activity. Then moving over to sit on the couch after work scrolling through Netflix and Tiktok. This sedentary lifestyle can lead to a range of health issues in the future, including weight gain, muscle weakness, and an increased risk of chronic diseases.
That’s where interval exercises come in. They are quick bursts of activity and can be done in just a few minutes. They also provide a much-needed boost of energy and endorphins to keep us motivated and focused. Plus, they can help improve our overall physical fitness, cardiovascular health, and mental clarity.
So here’s a few extra ideas on how you can easily incorporate interval exercises into your work from home habits routine :
- Take a walk outside during your lunch break
- Do a series of stretches or yoga poses during a conference call
- Use your breaks between meetings to do some jumping jacks or squats
- Set a reminder on your calendar to stand up and stretch every hour
- Remember, the key is to find activities that you enjoy and that fit into your schedule.
Even just a few minutes of physical activity can make a big difference in your health and well-being. So don’t let the lack of a traditional office environment hold you back – take advantage of the flexibility of working from home to boost your health and prioritize your productivity.
Invest In A Standing Desk and Treadmill
Okay, I know this can get pretty expensive. But if you have the ability to splurge on this DO IT!!!
I literally cannot begin to tell you how much this has helped me get in my steps for the day. I work from home 8 hours a day, 5 days a week, and for most of that time I spend it sitting. First of all, that’s not healthy, and second, it was kind of messing up my back over time. So I decided to try out getting a treadmill, and it literally changed everything for me.
It’s really easy to end up spending the whole entire day sedentary while working from home. Moving from your bed, to your desk, to the couch, day after day, never having to leave the house. With everything being delivered these days too, including groceries, its WAY too easy to fall into an unhealthy pattern. I know its happened to me before.
So if youve been on the fence and waiting for a sign to set up a treadmill at your work desk, this is it! Its an easy way to break up your day, get in your steps and make long meetings extra productive.
Here is my exact set up for my office:
Have Lunch Away From Your Work Desk
Working and snacking is honestly a combo that goes hand in hand… a dangerous combo. It’s so easy to fall into a pattern of snacking, and when you are working hard it’s easier to reach for the quick and often unhealthy options.
Eating at your desk in general can lead to mindless eating, where you may consume more food than you need or eat unhealthy options because they are easily accessible. It can also cause you to neglect important self-care practices such as choosing mindful options and savoring your meals.
On the other hand, eating away from your work desk can have numerous benefits for your mental and physical health as well as your productivity. Here are some of the best benefits of taking a break to enjoy your meal.
- Boost your energy levels: When you fuel your body with nourishing food, you will have more mental clarity, focus, and physical stamina to power through the rest of your workday. Eating outside can also be a great break from work and get you that much needed daily dose of sunlight.
- Improve your digestion: Eating while distracted or stressed can lead to indigestion due to eating quickly. Taking the time to sit down and relax while eating will help improve your digestion.
- Enhance your mental health: The act of cooking and savoring a delicious, healthy meal can be a form of stress relief and self-care. It can also help to break up the monotony of the workday and give you something to look forward to.
So try taking a break from your work, sit down and enjoy a nourishing meal, and reap the numerous benefits that come with it.
Change Clothes After Work To Simulate Coming Home From The Office
I know what you’re thinking, wearing your pajamas all day long is quite possibly one of the best parts of working from home. And trust me, I agree.
That being said, it’s easy to feel like we have no separation between work and personal time. It’s easy to let time get away from you and end up working all day long. Or on the flip side, I’m going to argue that it’s even easier to start losing that desire to be productive when you are comfy and cozy in your pj’s all day.
Try simulating a regular “in office” environment while you’re working and put on different clothes than just the ones you wear around the house typically. Obviously, I’m not saying you need to wear work slacks and a button-up.. that would be ridiculous. But maybe try going from your comfy fleece pajama pants to wearing leggings. That way when you are done with work you can simulate the feeling of coming home by changing back into your favorite PJs.
This is a simple psychological trick that will help you get in the zone, let your brain know that it’s work mode, and it will help your brain separate the difference between work and personal time. Try out this hack and see if this one’s for you, it could end up being a game changer.
Tidy Up Your Space At The End Of The Day
No one wants to be productive in a messy environment. It’s just not as appealing to start your day when you feel unorganized, and you can’t find anything you need.
Doing a 5 minute clean up after the end of the day helps reduce stress and improve your mental clarity. A cluttered space can be overwhelming and distracting. So cleaning up and starting your day in an organized space can help you feel more focused and in control.
This can also be a great way to set up an environment that will help meet your goals and set up your day for success. For example, if your goal is to write down your daily gratitude and intentions, get a cute notebook for your desk and set up a spot for markers and pens that will make you want to reach for your notebook every day. The key is to set up your desk that will be optimal for your productivity.
Here are some things that will not only keep your work space organized, but are also cute and aesthetic!
Now get out there and find a way to implement these work from home habits into your daily routine!
