Did the pandemic send you home to work? If so, you’re not alone. Millions of employees across the country have been forced to transition to remote work in the past year.  And numerous employers are thinking about making work from home (WFH) a more permanent thing.  

For many, the shift to WFH has taken a toll: physically, mentally, emotionally and socially.   

If you, like many others, are still struggling, here’s a list of some immediate, actionable steps you can practice or experiment with to make WFH a healthier endeavor: 

90-90-90: It is important to maintain a neutral sitting posture. Modify your workspace so that your hips, knees and ankles are at 90˚ with your head aligned over your hips. Adjustable surfaces will help you customize the height of your desk, chair, and armrests. You may use cushions, boxes, or anything else around the house to create makeshift footrests, booster seats, or lumbar support for a more resourceful way to adjust your sitting position.

20-20-20: Looking at a computer screen for an extended period of time can cause a lot of eye strain and lead to eye fatigue. To avoid this, every 20 minutes, take a 20 second break and focus your visual attention on something that is at least 20 feet away. Doing so will help relieve any headaches, eye blurriness and eye irritation due to eye strain.

Be Mindful: With the transition to WFH, many people are struggling to maintain boundaries between their work roles and home roles. Practicing various mindfulness exercises can help set these boundaries to improve choosing and responding to work and home situations. Take a mindful minute before and after your work day. This means when you sit at your desk, before you check any emails and before you start any type of work, close your eyes and focus your attention and thoughts on your breathing for 60 seconds. Repeat this after your designated work hours to signify the end of your work day. If you are one of those workers who struggles to unplug beyond designated work hours, this strategy is for you! For those who are eager to dive into more mindfulness practices, here are a few more exercises you can practice.

Take Microbreaks: It is important to change positions frequently by incorporating microbreaks into your work routine. Take a 15-second typing break to relieve wrist tension from the repetitive motions of typing. Stand up, take a 5-minute stretch or movement break. Alternate tasks a couple times an hour (every 15-20 minutes). A posture maintained for long periods can lead to health issues such as chronic pain, carpal tunnel, trigger finger, and cramping.

Find Ways to Keep Moving: Think about your daily workplace habits when you worked in the office. You had to physically travel to the office, walk to your conference rooms, get up to grab printed materials, and go around the office to speak to coworkers. Since working from home, these small but significant opportunities to stay active throughout the work day have been limited. An increase of sedentary behavior can lead to weight gain, chronic pain, and stiff joints. To avoid these negative effects, recreate those work-from-office habits in your WFH environment. Set your printer in a different room. Keep work related materials across the room. Pour less coffee in your mug. Get up and go get it!

Stay hydrated: This may seem obvious, but there is more to it than simply avoiding dehydration. Yes, there is significance to the recommended 8 cups of water a day. However, sticking to this regimen will result in standing up to go to the bathroom quite regularly. So, you’ll have a built-in micro break with its own alert system, not to mention your skin complexion will never look better. Genius!

Minimize Distractions: Depending on your living situation, there may be more distractions in your environment than you are used to in the office. Sometimes these environmental factors are within our control to stop and others are not. Noise cancelling headphones will block out noisy surroundings. A creatively positioned shower curtain around your workspace minimizes visual stimuli such as roommates walking by or kiddos tossing toys. (You might call it an adult fort). This simple modification to your surroundings may affect your productivity and motivation to work.

Work your Core: Since the WFH transition, we have seen an increase in reported back and neck pain as a result of poor sitting posture and, often, weak core muscles. Substituting a yoga ball for whatever chair you’re using may mitigate pain. It will incorporate dynamic movement, proper posture, and core strengthening while getting work done. And, bonus! Practice simple ball exercises during your microbreaks without leaving your workspace.

Embrace Nature:  Exposure to nature has been proven to be an effective remedy for mental fatigue. Unfortunately, many people do not have convenient access to parks, botanical gardens, or the great outdoors. Don’t worry, there is still a way to reap the benefits! Keep a plant or two near or on your desk to provide that hit of nature you need in your WFH experience to improve workplace concentration and satisfaction. No green thumb? Arrange your workspace in a room that has a window (bonus point if your window looks out to trees). This has been shown to buffer stress, decrease frustration, increase patience, increase enthusiasm for work, and increase general wellbeing.

If you made it to the end of this post, kudos to you! If you decide to experiment or practice any one, two, or all of these strategies, double kudos to you. You are taking initiative towards understanding your body, deciding what works for you, and finding a solution to your unique WFH challenges. 

The process may be daunting and difficult, but the rewards are sweet. If you find yourself frustrated with the process or your current situation, remember you are not alone. Be kind to yourself. Adjusting to any situation takes time and like starting a new job or dating, you have to practice and experiment to understand the one that fits who you are the best.

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