Work From Home Strategies

10 Tips for Working at Home

1. Set up a workspace

If you are able, use a spare room or a designated office to do your daily work. Try not to work from your bed or your couch. Use a desk, counter or kitchen table to have somewhere to sit and work. Use headphones do avoid distractions. Keep your work area tidy and productive, just like you would at your regular workplace.

2. Keep a routine

Continue to set an alarm, wake up, shower and get ready just like a normal day. Eat a healthy breakfast, go for a walk instead of your morning commute, and come back energized and ready to put in work hours. Set alarms to take breaks throughout the day and take a designated break for lunch. End your workday at the usual time. Make time for your family and pets, and try to engage in activities that you would normally enjoy outside of work.

3. Set boundaries

Do not respond to emails well into the evening (unless that is an expectation for your job). Set work hours and do not work outside of them. Workdays may feel longer if you are answering emails and phone calls outside of work hours and casually working into the evening.  

4. Avoid burnout

You may feel overwhelmed or anxious while working from home and also attending to various other family or household responsibilities. Here are some tips from the Ivey Academy at Western for how to avoid burnout:

  • Practice mindfulness, which is simply focusing on the present while trying to avoid thoughts of tomorrow, or next week, or next month.
  • Think of things and people you appreciate. Being in a state of gratitude can lift your mood.
  • To gain some perspective, examine evidence of what other countries such as New Zealand are doing to manage the current pandemic successfully.
  • Let go of what you cannot control and focus on what you can. 
  • Recognize the current situation is not your final destination. We are all going through a period of transition together, and it will get better.
  • Set a number of hours to work and allow yourself to take frequent short breaks, including 20- to 30-minute naps if needed.
  • If stress becomes overwhelming, or you are having difficulty sleeping, practice deep breathing and breath focus. Deep breathing aids you in disconnecting from unpleasant thoughts and sensations.
5. Take time for physical exercise

You should get up and move at least once every hour, especially if you work at a desk for most of the day. It is recommended that you get at least 30 minutes of physical exercise each day. You can make time for exercise by replacing your daily commute with a walk, bike ride, rollerblading or jogging.

6. Eat meals regularly

While working from home, it is important to make time for regular meals. Eat breakfast in the morning, schedule snack breaks throughout the day and take a break for lunch. You can plan ahead with grocery shopping and stock up on healthy snacks and prepare fruits and vegetables to keep in your fridge.

7. Create a family schedule

If you have children at home, it is important to create a family schedule so everyone knows what is expected during the day. Just as you have designated work time, make sure you have designated play time, outdoor time and meals for the children too. If you are homeschooling, set aside an hour a day (or more for older children) to focus on their learning. Stability will help the whole family function more effectively.

8. Stay connected

It can be difficult to feel isolated all the time while at home. Schedule video or phone calls with family and friends or driveway visits from a distance. Keeping connected is an important part of your well-being and just because we have to physically distance, does not mean we have to socially distance.

9. Pay attention to your mental health

If you start feeling especially overwhelmed or anxious or if you notice significant changes in your sleep habits, eating habits or overall wellbeing, it is important to reach out to a health care provider, counsellor or Social Worker. Working from home during a pandemic is stressful time and if may negatively impact you. If you are struggling, do not hesitate to ask for help or discuss options with your family health team.

10. Take time for yourself

While working from home and managing all of the demands around you, it may be easy to forget to do things that you enjoy. If you paint, read, run, garden, cook, dance or do other activities that you regularly enjoy, continue doing them. Many companies offer online classes or tutorials for activities and it will help give you a sense of normalcy even if things are a little chaotic. Doing things that you enjoy is part of self-care. Prioritizing your own needs, as well as the needs of work, your family and pets, is important while adhering to relevant public health guidelines and working from home.