14 ways to stay healthy & motivated when working from home

They say the body is a temple, but since most of our modern life is spent working it can be difficult to maintain a healthy, balanced lifestyle. As many of us are now making the shift to working from home, we also have the opportunity to be more flexible with how we approach this balance. 

Here are some ideas to help you stay motivated and healthy when working from home. 

1. Alignment of values

It’s been well documented that to be fulfilled by their work, people must have an understanding of the company’s strategies, mission, values, and ethics, and align them to their ideals. The product, its purpose, social and environmental impacts should all be considered. If you’re consistently unhappy with your organisation, they may not align with your personal morals.

2. Keep learning

In order to stay motivated with your career, it’s vital that you continue to learn. If your work is starting to feel stale consider enrolling in a short course or take a look for any upcoming seminars or workshops. Sometimes a fresh perspective and meeting like-minded colleagues can make all the difference. 

3. Have courageous conversations

Learning to say ‘no’ on occasion can be challenging but is imperative to protecting your health. It’s important to have courageous conversations with others when something needs to be said, but the message is complicated and sensitive. The immediate discomfort will pass, but is preferable to the accumulation of long-term effects of ignored problems being swept under the rug.

4. Take breaks

Taking scheduled breaks, where possible stepping outside for some fresh air, will help break up your day. You should also consider scheduling in regular mini-breaks and getaways will help to de-stress – having something to look forward to on the horizon is almost as fun as the holiday itself. 

5. Contributing and adding value

As conscientious employees, people want to contribute to the team (especially when they’re not physically present) and add value to the company. Try volunteering to assist on special projects – within healthy limits. A cohesive, healthy team will celebrate individual and group wins.

6. Ask for help

Sometimes work can get on top of everyone. Pulling together during more challenging times is a sign of a good workplace. Don’t be afraid to call for help when and if you need it. If the company culture is the right one for you, the team will be receptive and supportive.

7. Be understanding

Try to understand people and their real motivations when they act negatively or in an unexpected way. A little empathy can go a long way to diffusing tough situations, and protect you from internalising the negativity of the situation. It’s also important to remember that when communicating via email/chat, the tone of the conversation is very different to in-person, and therefore people can be easily misinterpreted.

8. Ergonomics

Ensure your home office set up is as ergonomic as possible. A healthy posture will help with not only physical wellbeing but can also help you feel alert, focused and confident. Consider furnishing your home office with an up-and-down, standing desk that will promote better health than sitting all day. Stash the spare yoga mat and exercise bag and stretch daily. Wear nice, but comfy clothing and supportive footwear. 

9. Positive outlet

Finding a positive outlet for emotions is another excellent way to protect an employee at work or when dealing with work stress from home. What works for some won’t work for others. For example, some might blow off stress by going for a run, while others simply need to step out for some fresh air and sunlight. 

10. Know your limitations

When working, a good employee will want to do everything right. They’ll want to be seen as authoritative and will want to be able to do it all. Knowing one’s limitations will help them to avoid mistakes, illness, and breakdowns. 

11. Mindfulness

One should practice mindfulness and breathing. Being present, being aware of stresses on the body and focusing one’s attention on the current task is essential. Try a 5-minute lunchtime meditation to calm your mind and help focus. 

12. Healthy meal options

Keeping up a healthy amount of vitamins and nutrients is essential for overall well being. Choose healthy lunch options like fresh salads or sandwiches, and snack on high energy foods like fruits and nuts. Try mixing it up with some vegetarian options – it’ll push you to be more creative with your meals, trying things you may not have otherwise thought out. 

13. Plan the week’s diet

Even if you’re working from home, being prepared can help make life easier. Prepping weekly menus will keep you from resorting to the convenient, less healthy options because you’re hungry and unprepared.

14. Drink more water

Buy a large drink bottle for the office, and make sure it is filled up daily with fresh water. If you’re not great at remembering to hydrate while working, try setting reminders at intervals throughout the day to coach yourself toward better habits. 

Wrap up

In the end, one’s success and happiness are majorly up to them; finding what they need from what they want. Aligning their values with a company’s and choosing a workplace that gives back to their workforce, the external community, and to the planet is increasingly more critical. Having robust, best-practice strategies, like the ones above, promote wellness and can fix or mitigate many potential health risks people face from outside and within. Being kind to others and remembering that the workplace is made up of humans working together, even when using remotely, will make work and life more balanced and better for everyone.