More and more Americans are transitioning to remote work. The flexibility, freedom, and environmental benefits cannot be overstated. But working remotely, especially from home, can blur the line between professional and personal life. Without deliberate strategies in place, remote workers can find themselves on the fast track to burnout.
Working remotely makes you your own manager. In addition to maintaining your schedule and meeting project deadlines, you must also manage your wellness. Stress, burnout, and physical injuries like carpal tunnel syndrome or low back strain can all be prevented with proper care. From an ergonomic workspace to mental health practices, we’ll guide you through some essential wellness ideas to ensure your remote work is as healthy as it is productive.
Remote work offers many benefits — like sleeping late and working in your pajamas! However, the freedom offered by remote work can sometimes impact your health and mental state. While you can work with your laptop perched on your stomach and your feet on the desk, this posture will cause painful neck and back problems in a hurry. And just because you can answer emails first thing in the morning and last thing at night, doing so affords you no time to be truly off work; the stress and mental exhaustion mount up. Both poor biomechanics and stress can lead to debilitating issues like carpal tunnel syndrome, so safeguard your wellness when working remotely.
When working remotely, effective time management is crucial. Use a productivity app to identify your peak energy hours and craft your schedule accordingly. Establish clear boundaries between your work time and personal time, and maintain them. Taking control of your schedule reduces stress and sets realistic expectations for others. It’s the first step to achieving a healthy work-life balance.
Self-care is not a luxury; it is a necessity for mental health, especially when working remotely. There are many strategies to employ, starting with these:
Establishing a dedicated workspace helps achieve a better work-life balance. Choosing ergonomic furniture and accessories promotes musculoskeletal health. An ergonomic chair, for instance, helps maintain a healthy posture, preventing low back strain, tight shoulders, and headaches.
To help prevent carpal tunnel syndrome, choose a chair with adjustable armrests that provide critical support for your forearms as you type. A desk height that keeps your elbows at a 70- to 135-degree angle while typing is equally important. Ergonomic keyboards and wrist rests promote a neutral wrist position, helping you to ward off carpal tunnel syndrome and avoid wrist pain treatment.
Incorporating physical activity into your workday boosts your focus and your health. Just 10 minutes of physical activity gets your blood pumping and fills your brain with oxygenated blood, sharpening your focus and clarity. And the movement prevents muscle tension and stiffness that's common with desk jobs. Consider using an under-desk elliptical or a standing desk so you can march in place.
Prepare your own stress-busting strategy by making a playlist of the top five to ten songs that make you want to jump up and dance. It’s your secret weapon! When you have to deal with an angry customer, the printer breaks, or some other stressor piles on, just unplug, turn up the music, and dance. Belt out the song. Really let loose and enjoy it! After one or two songs, you’ll feel much better — invigorated and ready to tackle the rest of the day.
In remote work, our social connections are key to combating isolation. Nurture your existing friends and acquaintances, and reach out to other remote workers online to discuss challenges and strategies. Whether it's a quick coffee break with a neighbor or an online chat with a friend, socializing is critical for mental health.
While some employers fear remote workers will slack off, the reverse is more often true. Some remote workers start checking their email first thing in the morning and last thing before bed. They work right through their lunch break and often through the weekend.
Don’t be that guy! Make sure to:
Your mind and body need time off to fully recharge. Otherwise, burnout is in your future.
For a remote worker, maintaining health and well-being is just as important as meeting deadlines and performance standards. Set yourself up for long-term success by integrating these self-care strategies into your daily routine. Remember, the goal is a greater work-life balance so you can truly thrive.
