The working landscape has changed significantly over the past few years – especially following the pandemic and subsequent lockdowns. As a result of these restrictions, many of us (myself included) had to make the transition from office-based to home-based working. Even after the lockdowns were lifted, working from home, or in a hybrid role, has remained in place for many people.
Whilst working from home has many benefits (I for one don’t miss the early morning commutes!), it also brings its own challenges. It can be isolating and lonely. It can blur the boundaries between work and home life. And sometimes it is just boring!
If working from home is impacting your mental health and wellbeing, these tips might make a difference:
Establish a Routine
Even if you no longer have a morning commute, try to wake up around the same time every day. This will help to stabilise your internal clock and improve your sleep quality. Keeping to your usual morning routine also helps you get into the “work” mindset, so get ready, washed and dressed as if you are going to the office.
Organise your Workspace
Living and working in the same space can make it hard to focus, and to switch off at the end of the working day. If possible, set up a dedicated area from which to work – ideally somewhere quiet and away from distractions like the TV.
If you are lucky enough to have extra space at home, it can really help to have a separate room which is just for work. This means that you can leave “work” at the end of the day by closing the door on your home office. There is nothing worse than trying to relax in the evening, when you can see your work laptop glaring at you from across the room.
Make sure your workspace has everything you need in one place, and clear away any clutter. If you are using a computer screen for long stretches, make sure to take regular breaks. Ensuring you are sitting correctly can also help to prevent aches and pains from developing.
Maintain Healthy Boundaries
One of the benefits of working from home is that you can be more flexible. However, this comes with the risk that the line between work and personal time becomes blurred, and it is key to establish some boundaries around your working hours.
1. Set a working day – if possible, try to keep to your regular working hours e.g. 9am to 5pm. Avoid the temptation to stay logged in after work hours, so that you can switch off and enjoy your free time. It can also help to have specific work outfits – changing out of these at the end of the day can help make the mental shift from “work” to “home” time.
2. Take time to “commute” – another way to switch between “work” and “home” states is to set aside some time before and after the working day. This will give you the time to transition mentally from home-life to work-life (and vice versa) just as your physical commute would have done previously. You could use this time to read, listen to music or have a cuppa.
3. Set boundaries with other members of your household – it can be hard to concentrate on work if you are continually being interrupted. Let everyone know your work schedule, and the times when you should not be disturbed.
4. Respect other people’s boundaries – it can be easy to send just one more email or text but, even if you are happy to work all hours, others might not be. Try to be mindful of the impact your behaviour may have on your colleagues.
Take Regular Breaks
When working from home it is easy to feel that you have to be available all the time, but it is important to take regular breaks. Spending time doing something else can also help you feel more focused when you return to your work.
Try to take a lunch break and get some exercise if possible. Working from home often means that we are not moving around as much as usual, and getting the blood flowing can help you feel more alert and energised. Getting some fresh air can also really help.
Stay Connected
Working from home can be lonely, but there are lots of ways to reduce this isolation. For example, try scheduling video calls or picking up the phone to speak with colleagues, rather than sending an email. Or arrange virtual coffee breaks for your team to get together for a catch up.
If you find working from home a challenge, or are experiencing other work-related issues, get in touch to see how I can help.
Kathryn Perry
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