Many people work from home these days, either full time or on a hybrid schedule. Working from home can mean more freedom in how you structure your workday, routines and schedule. But this way of working can also affect your physical and mental well-being, sometimes in unexpected ways.
Here are some of the health benefits and challenges of working from home, plus five tips to make working from home really work for you.
The many health benefits of working from home
While there are plenty of workers who like the connection and energy of working in an office every day, it’s also true that working from home, even for just a couple of days a week, can offer physical and mental health benefits for many people.
Mental health benefits of working from home
- Work-life balance – Even if you’re just working from home a few days a week, not having a commute and being at home during breaks may give you more time for things like self-care, hobbies, and your relationships with family and friends. A good work-life balance has a lot of positive effects, including less mental stress, more motivation to get work done and more energy to focus on your work.
- Increased flexibility – You may be able to set your own schedule for getting your work done on time and have a quieter space with fewer distractions.
- Job satisfaction – Remote and hybrid workers often report higher job satisfaction than fully on-site workers, though the benefits depend on factors such as flexibility, job type, workplace culture and opportunities for social connection.
Physical health benefits of working from home
- More time to care for your health – With fewer commuting days, you may have some extra time to be able to sleep in a little later, get in a workout before or after work, or take a quick walk during meetings.
- Ability to customize your space – Instead of sitting for hours at a time, you can personalize your workspace with things like a sit-stand workstation that allows for more movement throughout the day.
- Easier to eat smart – When you may have grabbed fast food for lunch or hit the vending machine five days a week for an afternoon pick-me-up, you may have more time to make healthy lunches and snacks.
- Potentially fewer sick days – Spending some of your workweek at home may reduce your exposure to common workplace illnesses like colds and the flu. And fewer days spent commuting can mean less exposure to air pollution and more time to focus on your health.
5 health and wellness tips for working from home
While there are plenty of benefits to working remotely, it’s not without its challenges. If you work from home most days or every day, you may find yourself feeling socially isolated without your coworkers around, getting too much screen time, having difficulty disconnecting from work at the end of the day, struggling with lowered productivity and adopting a more sedentary lifestyle. And even if you work a hybrid schedule and go into the office at times, these issues can still impact your physical and mental well-being.
The good news is you don’t need to be overwhelmed. Here are five mental health tips for working from home healthy and successful.
1. Establish a schedule
People are creatures of habit, so having a relatively consistent schedule can set you up for success. And remember to give yourself a break, especially if you are just starting to work from home – every day doesn’t have to look exactly the same. Some ideas for creating a schedule that can make any day easier include:
- Create a morning routine – A consistent morning routine that you can stick to whether working from home or going into the office can help start every day on the right foot. Whether you like to exercise, meditate, shower, read or do anything else before you work, give yourself enough time each morning to start the day how you like.
- Stay on track – Keep your calendar updated with daily and weekly tasks to help maintain a healthier work-life balance.
- Be strategic – Do your best to include free time between meetings and tasks to give your brain a break during the day. If you can, it’s also smart to do your highest priority work during the time of day when you are at your most motivated and productive.
2. Try to separate your workspace from your home space
You probably don’t want to think about work everywhere in your home, so set up a dedicated work area if you have the space. Whether it’s an extra bedroom, a basement or a corner of your living room, having a separate workspace is important to give your brain a break. This will also make it easier to quit working at the end of the day.
Limit distractions so you can do your best work
Set some ground rules if you live with other people. Establish quiet times or meeting times if you need them and work out of an office space where you’re less likely to be interrupted by the people in your household. It’s also a good idea to work in a spot that doesn’t have a TV, or any other digital distractions, if you can. And don’t stress if distractions pop up – it’s bound to happen.
Unplug from work at the end of the day
Log off your computer and resist checking your emails and messages once your workday ends as a signal to coworkers you aren’t available at all hours of the day. Don’t check emails in bed – keep those spaces separate. And an end-of-the-day routine like taking a walk or working out may be helpful, too.
3. Make mental health a priority
As mentioned above, there are reasons why working from home can be great for mental health. However, working from home can also be lonelier and more isolating than people expect or recognize, so it’s important to prioritize self-care.
Don’t forget face time
This goes for virtual and in-person interactions. If you’re in a meeting, turn on your camera so communication feels more personal. Chat with coworkers during the day when work allows and take time to socialize outside of work to stay connected. If you have a hybrid schedule or can make it into the office occasionally, getting some in-person interaction can also benefit your mental health.
Try to be fully present
Mindfulness can help you be fully present so you’re always aware of where you are and what you’re doing. It doesn’t have to be complicated and can improve your mental health. Set aside time during your day for meditation, breathing exercises yoga or simply take a moment to reflect. These are all easy ways to practice mindfulness.
Ask for help
If you find you’re struggling, reach out to family, friends, a coworker or a mental health professional to help you work through whatever it is you’re dealing with. Remember that asking for help is a strength, not a weakness, so don’t be hard on yourself if you need support.
4. Remember that physical health is tied to mental health
It can be easier to keep your body moving when you’re going to and from meetings, breaks and meals when you’re at the office. But when working from home, it’s easy to stay in one spot all day, staring at a computer screen, and that can take a toll on you physically. And since physical health and mental health go hand in hand, it makes sense that when your body is healthy, it can help your mind stay healthy, too.
It’s easy to stay seated at your computer for hours without thinking about it. Incorporate a quick walk or workout into your daily schedule, and make sure you get up and move a few times a day to give your body a break – living a sedentary lifestyle can be harmful. Plus, stepping away from your computer occasionally gives your eyes a much-needed break.
Embrace an ergonomically correct workspace
When setting up your work-from-home space, make sure your work surface doesn’t require you to hunch over your computer, and check that it’s at an appropriate height to lessen strain to your neck, wrists and back. Use an ergonomic and supportive office chair or use a pillow for lumbar support. It’s also a good idea to consider getting or creating a sit-stand workstation so you’re moving throughout the day and not just standing or sitting all day. Also, if there’s something you need for your workspace to work more comfortably, it never hurts to ask if your employer can cover the costs.
Fuel your fire
Stock up on healthy foods and make yourself nutritious meals as often as you’re able. Limit snacking, and when you do need a burst of energy, try to choose snacks such as fruits, veggies or nuts. Finally, don’t forget the H2O. Water helps with energy levels and is just as important as food for good nutrition
Take time off if you’re sick
Just because you’re working from home doesn’t mean you should keep working through an illness. If you’re able, take time off to let yourself rest and heal.
5. Make the most of in-office days
If you split your time between home and the office, remember that different environments can support different types of work. Planning your daily tasks for where you’ll be working can help make sure each day is as productive as possible.
Plan your in-office days with purpose
Use office time for:
- Team meetings and collaboration
- Mentoring and professional development
- Relationship-building with coworkers
- Projects that benefit from quick feedback and discussion
Reserve remote days for focused work
Working from home can be ideal for:
- Deep-focus projects
- Writing and analysis
- Administrative tasks
- Work that requires fewer interruptions
Whatever you do, take care of you
If you’re newly adjusting to a home office, getting into a hybrid schedule or have already been working from home full time for a while, being mindful of how you work remotely can give you the best chance for a healthy work-life balance.
Have questions or need a little extra help improving your mental and physical health? Schedule an appointment with your primary care doctor. They can work with you to make a plan that benefits you.