How to stay healthy and focused when working from home

Working from home can benefit your health, no doubt. Between increased flexibility, less stress, and better work-life balance, it has numerous potential perks. When you’re not commuting, you may feel more satisfied with your job, your relationships, and life in general.

But for some people, the transition from main office to home office can be daunting. You might miss access to work equipment and space that can help make your job easier, or the daily face-to-face interaction with your colleagues. You might have trouble organizing your time. There’s also a notable difference between working from home a few days a week and doing it every day—especially if others in your home are doing the same.

If you’ve entered the world of telecommuting, here are some key perks and pitfalls to know about as you strive to stay healthy and be as productive as possible.

Finding the upside

Telecommuting is often viewed as an advantage for those hoping to achieve the elusive “work-life balance.” Cutting out the commute and reducing office distractions leaves more minutes each day for self-care and family time or responsibilities. A person working from home may be better able to exercise consistently, eat a healthier diet, or spend more quality time with loved ones.

Some research also suggests that telecommuters may have a slight edge on their office-working peers when it comes to their job satisfaction. Working remotely can help ease workers’ stress and help them maintain a sense of control or autonomy, according to The Society for Industrial and Organizational Psychology. This can boost mental well-being overall.

There’s also evidence that remote workers may be better able to perform their job responsibilities. Focus and concentration may increase, particularly if someone has a job that can be done and monitored on a laptop without much supervision or social support. You may be less distracted by meetings, coworker interruptions, or a busy office life happening around you throughout the day.

Avoiding pitfalls

Working from home could have disadvantages, too. For one thing, there can be a steep learning curve. Lack of space, equipment, communication, and structure are often disorienting at first. A new schedule may throw off your sleep, and it can be easy to adopt potentially unhealthy habits, like sitting for long periods. It could also be challenging to separate your work hours from the rest of your time. And if your spouse, children, or other family members are at home during the day, commotion might abound. For some people, home life can mean more stress than office life.

But with time and patience, these obstacles can be managed. Here are some strategies that could help you make it work.

Stick to a schedule

Just because you’re working from home doesn’t mean you should forego your routine.

If your situation allows, set your alarm and start your day as you normally would if you were going to your workplace. If you’re accustomed to an early morning workout, keep doing it. Shower and get dressed and “clock in” by a certain time each morning. This can help keep your sleep and exercise schedules consistent.

This strategy may not work for everyone, particularly those with young children. In these cases, keeping a flexible schedule and working around naptimes or outside of normal business hours may be necessary. If you need specific accommodations, be sure to communicate them to your co-workers and supervisor.

As you work, if you’re having trouble focusing, consider using a timer to help you stay on track for set periods of time, with short breaks in between to rest your eyes, stand, or take a quick walk. Setting daily goals can also help you meet deadlines.

Since telecommuters live in their office, it’s important to stop working and “clock out” around the same time each day. This can help you maintain a boundary between your job and personal life.

Establish a “work zone”

When you first start telecommuting, you may not have a proper work area set up in your home. If you have a spouse or partner also working nearby—or small children around—finding the space you need to set up your computer and concentrate may be a challenge.

It’s ideal to have a room where you can close the door. But even if you don’t have a separate office, claim a spot in your home and use it consistently. It doesn’t have to be large—and you might need to get creative—but having a designated space where you can “go to work” each day could help you stay on track. Ideally, situate yourself as far as possible from high traffic areas, distractions, and other people.

If there are other people in your home when you’re working, establishing certain “quiet” hours or break times during the day can help manage the day.

Create healthy habits

Inconsistent eating habits and sitting for too long are two common concerns of people who work from home.

To promote healthy eating:

• Set a schedule for breakfast, lunch, coffee, and a snack. You’ll ensure you’re actually eating something, and you may be less tempted to get up and graze.
• Make your meals ahead of time if possible, so you’re not stuck reaching for whatever food is fastest.
• Keep a large water bottle nearby. Water can help you feel sated and alert.
• Set up your workstation away from the kitchen—on a different floor, if possible.

To promote activity:

• Stick to your workout schedule if you have one. If not, consider blocking out time each day for exercise, whether it’s a walking with a friend, a quick yoga video, or a trip to the gym.
• During your lunch break, set a few minutes aside for movement. A quick stroll around the block or simple stretching routine can help you relax and focus for the afternoon.
• Set a timer to remind you to get up and move every hour.
• Walk around when you take phone calls.

Limit tempting distractions

Developing news, social media feeds, and other online distractions can sometimes make it difficult to remain focused on work. Take outside information in manageable doses and be sure to carve out some time to disconnect and recharge.

Keep in mind, too, that quick social media breaks could become lengthy distractions. It can be easy to lose track of time while scrolling endlessly. If you’re having this problem, consider using apps that help you limit or block certain websites or tools during certain times in the day.

Use technology to communicate effectively

If you’re new to working from home, you may initially feel at a disadvantage without the benefits of nonverbal communication, such as making eye contact with your co-workers and reading their body language. Relying on email, text messages, or phone calls can make sensitive business interactions more challenging.

Don’t fear technology. If you’ve been meaning to figure out instant messaging, video conferencing, virtual private networks, remote desktops, and group-chat services, now’s the time to bone up. Take advantage of these and other apps, particularly those offering video chat options, such as Zoom. They can help improve your workflow and allow you to connect face-to-face, even from a distance.

It’s may also be wise to set up a communication schedule with your co-workers or supervisor to ensure a smooth workflow and consistent exchange of ideas.

Ultimately, working from home may not be for everyone—and that’s okay. But remaining flexible and adopting healthy habits can go a long way towards helping you adapt.