10 tips to improve your wellbeing when you're working from home
Tools & Resources
Key learnings
- Creating a comfortable workspace with proper ergonomics is essential to promote good posture and reduce the risk of musculoskeletal issues.
- Taking regular breaks and incorporating movement throughout the day is vital when working from home.
- Working from home can lead to feelings of isolation and stress, so engage in self-care activities, seek support from loved ones, or use employee assistance programmes to help you cope.
Working from home can offer numerous benefits, such as increased flexibility and reduced commuting time. However, it also presents its own set of challenges, so we’ve gathered some top tips to keep yourself safe, healthy and productive.
Click each heading to read the tip:
1
Ergonomic setup:
Create a comfortable workspace that promotes good posture and reduces the risk of musculoskeletal issues. Use an adjustable chair, position your monitor at eye level, and maintain a proper keyboard and mouse position.
2
Regular breaks and movement:
Take short breaks every hour to stretch, walk around, or perform simple exercises. Prolonged sitting can lead to various health problems, so incorporating movement into your day is essential.
3
Natural light and ventilation:
Set up your workspace in an area with access to natural light. If you sit by a window, try to position yourself at 90 degrees to it so that it is to your side, rather than in front or behind you, reducing screen glare or eye strain. Open windows for fresh air circulation, as good ventilation can improve air quality and overall wellbeing.
4
Establish a routine:
Maintain a regular work schedule to promote work-life balance and avoid overworking. Set boundaries between work and personal life by defining specific working hours and sticking to them.
5
Maintain social connections:
Working from home can be isolating, so make an effort to stay connected with colleagues through virtual meetings, chats, or phone calls. Interacting with others can contribute to a sense of belonging and overall wellbeing.
6
Clear boundaries:
Establish boundaries with family members or roommates to ensure uninterrupted work time. Communicate your working hours and set guidelines for when you should not be disturbed.
7
Healthy eating habits:
Avoid the temptation to snack excessively or rely on unhealthy convenience foods. Plan and prepare nutritious meals and snacks in advance to maintain a balanced diet.
8
Regular exercise:
Incorporate physical activity into your daily routine. Engage in activities such as walking, jogging, or following online workout videos to keep your body active and boost your mood.
9
Mental health support:
Working from home can sometimes increase stress or feelings of isolation. Prioritize your mental wellbeing by practicing self-care activities, seeking support from loved ones, or considering professional assistance if needed. If your employer offers an employee assistance programme, use it to prevent things building up until you are no longer able to cope.
10
Clear communication with employers:
Maintain open and transparent communication with your employer regarding any concerns, challenges, or needs related to your work-from-home setup. Collaborate to find solutions that prioritise your health, safety, and wellbeing.
Remember, everyone's situation is unique, so it's important to adapt these suggestions to your specific circumstances. Being proactive and collaborative in assessing what you can do, and keeping lines of communication open can make working from home successful for everyone.
Next steps...
- Complete this workstation checklist to help you set up a comfortable workspace to promote good posture and reduce musculoskeletal issues.
- Incorporate short breaks every hour to stretch, walk around, or perform simple exercises to counteract the negative effects of prolonged sitting and maintain overall wellbeing – check out these stretches from Bupa.
- Check out the NHS’ 5 steps to mental wellbeing and try out one new activity today.