As the world continues to adapt to to remote work, it’s important to establish healthy habits while working from home. The convenience of working from home can lead to poor eating choices, long hours of continuous screen time, and neglecting our mental well-being. And working at home with kids present adds a challenging dynamic that our society hasn’t even fully grasped yet! However, with a mindful approach, we can incorporate healthy habits into our daily WFH routine, ensuring a successful and fulfilling remote work experience. In this article, we will explore three essential habits – healthy eating, mental wellness breaks, and quick exercise breaks – that can be seamlessly integrated into your remote work lifestyle!
- Healthy Eating: Fueling Your Productivity
Working remotely provides the unique opportunity to take full control of your meals. Embrace this chance to adopt a healthier approach to eating and witness the positive impact it has on your productivity and well-being.
- Plan Your Meals: Start by planning your meals for the week ahead. Create a balanced menu that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Having a clear meal plan not only saves time but also reduces the likelihood of opting for unhealthy fast food choices during your busy workday. I do my grocery shopping on Sunday for the week. I purchase proteins that can be used for a variety of options, such as chicken in wraps, sandwiches and on salads.
- Snack Smartly: Replace sugary and processed snacks with healthier alternatives like nuts, fruits, yogurt, or hummus with veggies. Keeping these options readily available in your workspace will prevent mindless snacking on empty calories and provide sustained energy throughout the day. I struggle with this because I have sugary snacks that my kids eat at arm’s reach all day. I noticed the best way to be successful here is to keep those snacks out of sight (in a covered in bin in a closed-door pantry) or, use this opportunity to adopt healthier snacks for all members of your family!
- Stay Hydrated: Dehydration can lead to reduced focus and energy levels. Keep a water bottle within arm’s reach at your workspace, and make a conscious effort to drink water regularly. Herbal teas and infused water can also add variety and encourage hydration. While I love my Stanley cup like the rest of ya’ll, during the workday, I use a transparent bottle that has marks to indicate how much water I have ingested in a day such as this water bottle.
- Mental Wellness Breaks: Nurturing Your Mind
Sustained productivity requires a healthy and refreshed mind. Incorporating mental wellness breaks into your remote work routine will not only boost creativity and problem-solving but also reduce stress and burnout.
- Mindful Breathing: Take a few minutes throughout the day to engage in deep breathing exercises. Inhale slowly, hold the breath for a few seconds, and exhale gently. This simple practice can lower stress hormones, providing mental clarity and improved focus.
- Meditation: Dedicate time to meditation, even if it’s just for 10 minutes each day. Meditation helps calm the mind, increases self-awareness, and enhances overall well-being. There are various apps and online resources available to guide you through meditation sessions, making it easy to get started. The Calm app has awesome meditation guides to help if you need assistance to adopt this habit.
- Creative Pursuits: Engaging in creative activities during your breaks can be immensely beneficial. Drawing, writing, or playing a musical instrument can help release stress and allow your mind to recharge for better problem-solving and productivity.
- Quick Exercise Breaks: Energize Your Body
Sitting at your desk for prolonged periods can have adverse effects on your health. Integrating short bursts of physical activity into your workday will not only improve your physical health but also boost your mood and productivity.
- Desk Stretches: Perform simple desk stretches to release tension in your neck, shoulders, and back. Shoulder rolls, neck stretches, and wrist exercises can be done discreetly at your desk, providing immediate relief from stiffness.
- Walk Breaks: Utilize your breaks to take short walks around your home or in nature, if possible. Walking increases blood flow to the brain, enhances creativity, and helps prevent the negative effects of prolonged sitting.
- Mini Workouts: Incorporate quick workout routines into your day. High-intensity interval training (HIIT) or bodyweight exercises like squats, push-ups, or lunges can be done in short bursts, requiring minimal time but providing significant health benefits.
Sample Workday Routine:
- 8:30a – 9:00a: Morning Meditation: As you first sit down at your desk, start your workday with a cup of coffee or tea and a quick 10-minute guided meditation to clear your mind, set positive intentions, and finalize your task list to prepare for the day ahead.
- 9:00a – 10:00a: Work Session 1: Begin your workday with a focused hour of work. During this time, tackle important tasks and projects that require your full attention. Always plan working sessions that are at least an hour long to maintain focus.
- 10:00a – 10:10a: Mindful Breathing Break: Take a quick break to practice deep breathing exercises for 5 minutes. Inhale deeply, hold for a few seconds, and exhale slowly to re-energize your mind. Try to also follow the 20-20-20 rule! Look away every 20 minutes at an object that is about 20 feet away for a full 20 seconds.
- 10:10a – 12:00p: Work Session 2: Engage in another focused work session, aiming to make progress on your ongoing projects or handle any high priority tasks before lunch. Use this time for creative tasks or brainstorming sessions. You will have peak mental energy to generate innovative ideas in the first half of your workday.
- 12:00p – 1:00p: Lunch and Short Walk: Step away from your desk and enjoy a well-balanced lunch. Afterward, take a 15-minute walk outside to refresh your mind and get the blood flowing. Mix up your use of this time by interchanging your walk with a Peloton ride, living room Pilates, or stationary squats while watching a few minutes of your fave tv show.
- 1:00p – 2:00p: Work Session 3: Use this time to handle administrative tasks, reply to emails, or attend meetings. Dedicate time to collaborate with colleagues or work on team projects.
- 2:00p – 2:15p: Desk Stretches: Perform a quick set of desk stretches to relieve tension in your neck, shoulders, and back. Sip on a cup of herbal tea or infused water to stay hydrated and maintain focus.
- 2:15p – 3:15: Work Session 4: Focus on tasks that require analytical thinking or problem-solving during this session.
- 3:15p – 3:30p: Quick Exercise Break: Take a 15-minute break to do a quick workout routine, such as 10 push-ups, 10 squats, and 10 jumping jacks.
- 3:30p – 3:45p: Healthy Snack Break: Refuel with a healthy snack, such as carrot sticks with hummus or a slice of whole-grain bread with avocado, fruit, or Greek yogurt to keep your energy levels steady.
- 4:15p – 5:00p: Final Work Session 5: Finish your day strong by wrapping up any pending tasks, reviewing your to-do list for tomorrow, and organizing your workspace. I always do my to-do list for the following day at the end of the day so help provide some much needed structure in the am.
- 5:00p – 5:30p: Evening Walk and Reflection: Go for a 20-minute walk to unwind and reflect on your accomplishments for the day. Use this time to shore up any priorities for tomorrow.
By incorporating healthy habits into your workday routine, you can strike a balance between productivity and well-being, making your remote work experience more enjoyable and fulfilling. You’ll have to adjust the schedule to suit your personal preferences and work demands, but always prioritize self-care and maintaining a healthy work-life balance. Remember, small changes can lead to significant improvements in your overall health and happiness. So, start small today and embrace the positive transformation. You got this, mama!