WELLNESS AND RESILIENCE
Wellness and resilience are vital for maintaining a healthy work-life balance. In this fast-paced world, it is essential to prioritize self-care and develop strategies to overcome challenges, ensuring both physical and mental well-being.
Try these 10 steps for a healthier, at-home work day.
1. Stick to a daily routine. Wake up at the same time every work day. Shower and dress. Sign in when you have to, and establish a sign-off time. Set an alarm if you need the reminder. Take regular breaks (see below).
2. Write a running to-do list. This helps you focus on tasks at hand, and will become a visual cue to end your day. Be realistic with your list. Don’t overwhelm yourself.
3. Take regular breaks. Take a lunch and/or coffee break. If possible, step outside. A quick walk or stretch can be invigorating. If you can’t leave home, go somewhere quiet and relax away from screens. 4. Make stand-up phone calls. You don’t always need to sit down while making or taking calls. Standing helps with blood circulation, helps you stretch out, and gives a break from sitting at the screen.
5. Separate Work Space. If possible, make a distinct desk area away from your living and sleeping spaces. At the end of your work day, leave your work space and enjoy the evening. Don’t work from your bedroom. Your brain will associate the space with work, and it will be harder to switch off when it’s time to sleep.
6. Hobbies. If you have something to do after work, you’re more likely to stop working. Have something to look forward to at the end of the day, whether it’s cooking dinner, connecting with family or friends, or an evening exercise session.
7. Switch Off. When it’s time to go “home,” switch off your laptop completely. If the laptop is powered down, it becomes more cumbersome to check the news or emails. Same with your phone – if possible, limit how many times you check it when you’re done for the day.
8. Write a gratitude list. End or begin your day with something you’re grateful for. Your health, your family, the food in your kitchen, the roof over your head. Gratitude helps you focus on the present. Mindfulness calms your brain.
9. It’s great to talk! Our devices have made it so much easier to keep in touch with colleagues, family and friends. If possible, turn on your video so they can see your face and expressions. Try and not talk about work.
10. Take time off. Take your allotted vacation time to re-energize, especially if you are working from home because of the coronavirus. Your health – physical and mental – will be better for it.
