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  • Writer's pictureDavid Brown

7 Wellness Tips for Remote Workers

Updated: Jul 11, 2023

Working remotely has become increasingly popular over the past few years, giving employees the flexibility to work from home. Despite its many advantages, such as eliminating commuting and improving work-life balance, remote work also presents its own challenges, especially when it comes to maintaining wellness. There can be a blurring of the lines between work and personal life, resulting in burnout and decreased productivity.


This is because it can be hard to establish boundaries and turn off work mode when working from home, as there is no physical separation between work and leisure time. Additionally, working remotely can lead to feelings of isolation and disconnection from colleagues, which can further affect employee wellbeing. Below are seven wellness tips to help you succeed on both a professional and personal level.


people working out


1. Set Up a Dedicated Workspace


Setting up a dedicated workspace is one of the most important aspects of remote work. Set aside an area of your home for work-related activities. A separate workspace allows you to maintain focus and concentration while mentally separating work from personal life. Enhance productivity and reduce stress by creating a comfortable, well-lit, and distraction-free workspace. Ensure that your workspace has the necessary tools, such as a laptop, printer, and other devices.


Additionally, make sure to have a comfortable chair and desk that promote proper posture to minimize physical stress. This can help create a sense of structure and organization, which helps productivity and reduces stress levels. Having the necessary tools on hand in the workspace also makes it easier to stay focused and efficient, as it eliminates the need to constantly switch between different environments.


2. Maintain a Routine


When working from home, it is essential to establish a consistent routine in order to maintain a sense of separation between work and personal life. A consistent routine helps to create boundaries between when you work and when you don’t, making it easier to switch off and relax when you’re done working. A routine can also help to structure your day, allowing you to be more productive and get more done.



coffee break


Make sure your schedule aligns with your most productive times and try to adhere to it. When you follow a routine, you will feel more relaxed, be more efficient, and be less likely to make bad decisions. Set a positive tone for your day with a morning routine that includes activities like exercise, meditation, or journaling. Additionally, maintain a regular schedule of breaks so that you can recharge and avoid burnout by adding them to your workday. You can use time management techniques such as the Pomodoro Technique to work and take breaks in between focused sessions.


3. Prioritize Self-Care


Working remotely often means spending long hours sitting at a desk, which can negatively impact your physical and mental health. For instance, research has shown that increased sitting time increases risk of musculoskeletal pain, particularly in the neck and lower back, as well as increased risk of depression and anxiety. Therefore, taking care of yourself is crucial to counteracting these effects. Move around, stretch, and give your eyes a break from the screen on a regular basis.


Additionally, it's important to get up and walk around throughout the day, as well as to engage in regular physical activity. This will help you reduce the risk of musculoskeletal pain and improve your overall physical and mental health. Stress can be reduced and focus can be improved by using mindfulness techniques, such as meditation. Maintain a regular exercise routine to boost energy levels and improve overall health, as well as combat sedentary work habits. Engage in activities you enjoy every day and make it a non-negotiable part of your schedule.


4. Establish Boundaries


Separating professional and personal responsibilities can be challenging when your home becomes your workplace. Since there is no physical separation between work and home, it can be hard to mentally differentiate between the two. This can cause stress and make it hard to focus on either one. To overcome this challenge, you must maintain a healthy work-life balance by setting clear boundaries. You should also let your colleagues know what hours you are available by setting specific working hours.


Whenever possible, avoid checking emails or working outside your designated hours. Make sure you have a formal shutdown ritual at the end of the workday to signal the transition from work to personal time. You may wish to close your laptop, tidy up your workspace, or participate in a relaxing activity to achieve this. Maintaining boundaries protects your personal time, recharges you, and keeps you from burnout. This way, you can ensure that your time away from work is truly dedicated to yourself and your personal needs.



people holding hands


5. Maintain Social Connections


Working remotely can sometimes feel isolating, since daily interactions with colleagues are reduced. For instance, without the natural breaks of a water cooler conversation or a lunch break with colleagues, it can be difficult to socialize and meet people. Even while working remotely, you can overcome loneliness by developing social connections. One great way is to schedule virtual meetings or coffee breaks with coworkers to catch up and discuss non-work-related topics.


You may also engage with like-minded individuals through online communities or professional networks in your field. Organizing virtual social events and participating in virtual team-building activities can also help you overcome social isolation. The benefits of nurturing social connections include enhancing well-being, feeling more connected to your work community, and reducing feelings of loneliness. Additionally, having meaningful interactions with colleagues and peers can help to foster creativity and innovation, and can lead to increased productivity.


6. Make the most out of your flexibility


The flexibility of remote work is one of its biggest benefits. After all, who wouldn't want to work from their own bed while wearing their pajamas? Utilize this flexibility by creating a schedule that suits your preferences and needs. Maintaining a healthy balance between family time, hobbies, and personal development activities is important. In addition to improving your job satisfaction and productivity, flexibility can contribute to your overall happiness and well-being. This is why on average, people who work from home are 47% more productive than those who do so in an office setting.


Identify your most productive hours of the day and plan your work accordingly. To optimize your schedule, discuss flexible working arrangements with your employer. For example, you might be able to adjust your working hours to accommodate personal commitments or work from different locations. Remote work provides freedom and it is important to design a schedule that is conducive to your well-being.


7. Disconnect and Recharge


In a remote work setting, it's easy to always be "on" and connected. However, it is important to take time out from work to recharge. Allow yourself periods of time every day or week to completely disconnect from your responsibilities. When you don't give yourself a break, you are more likely to feel overwhelmed, stressed, and burned out. If you disconnect from work, on the other hand, you will feel refreshed and your mind will be clearer when you return to it.


While you are in your designated downtime, turn off notifications on your devices and resist the urge to check your e-mails or respond to work-related messages. In place of this, engage in activities that will bring you joy and aid in your relaxation, such as reading, taking a walk in nature, practicing a hobby, or spending time with family and friends. By allowing yourself time to recharge, you'll be more focused and productive when you return to work, and you'll experience improved overall well-being.



relaxing in nature

Conclusion


Even though remote work has numerous benefits, it is important for remote workers to prioritize their well-being. Remote workers can thrive both professionally and personally if they follow these seven wellness tips - setting up a dedicated workspace, maintaining a routine, prioritizing self-care, establishing boundaries, maintaining social connections, making the most of the flexibility, and disconnecting and recharging. Additionally, remote workers should seek out ways to stay motivated and productive. This could involve setting goals, taking regular breaks, and tracking progress. Last but not least, remote workers should remember to celebrate their successes and accomplishments. With the help of these wellness tips, you can create a work-life balance that is fulfilling and sustainable.

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