Working from home used to feel like a treat: wearing PJs all day and walking the dog over lunch. But for many of us, it’s the new normal, with as many challenges as perks.
Tools like video conferencing apps make life easier, but working remotely long-term can also lead to burnout. While 65 percent of workers say they’d prefer to work remotely all the time, 12 percent say that it’s hurt their work-life balance, according to Forbes Advisor. Things like isolation, family obligations, and pressure to be always available make it harder to maintain remote work-life balance and overall wellness.
Thankfully, good leaders can shift from the crisis mode of March 2020 to a healthy long-term approach to remote work. Addressing the challenges of working from home can not only improve your employees’ wellness and productivity but also create a welcoming and adaptable company culture.
Following these simple wellness tips can help you improve your work from home wellbeing and enjoy a more balanced and productive lifestyle.
Home office wellness: how much screen time is too much?
It’s easy to go from staring at a computer all day to staring at the phone and TV at night. Technology has lots of benefits, but it also begs the question, how much screen time is too much? And what effect does it have on our bodies and mental health?
The answer is complicated. “Screen time” includes a variety of devices with different effects. Less-engaging activities, like passively observing a large meeting or skimming a long report, can be boring. More stimulating activities like 1:1 video chatting or giving a presentation can be more fulfilling. Working on something you’re passionate about can lead to a “flow state,” feeling focused, absorbed, and productive. Genuinely connecting with someone online is even correlated with positive mental health.
Ultimately, there’s no way to say definitively how much screen time is too much, according to psychologist Dr. Mike Brooks. However, sitting for long periods of time with no activity has been proven to be harmful. According to Mayo Clinic, sitting for eight hours a day and not working out is associated with health risks, but you can counteract them by being at least moderately active for an hour or more daily.
The best way to gauge whether you’re getting too much screen time is listen to your body. Here are some symptoms and remote work wellness tips:
- Headaches, a sore back or neck, or dry or tired eyes are signs of digital eye strain. Talk to your doctor or optometrist—glasses might help.
- Try the American Optometric Association’s 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds.
- If your screen time is affecting your sleep, limit technology use before bed.
- If your mood is suffering or you’re anxious, talk to a mental health professional, or try mindfulness or gratitude journaling.
- If you can’t cut back on screen time during work, consider turning down your screen’s brightness, and take regular breaks.
- Limit screen time outside of work by enjoying tech-free activities like books, puzzles, sports, and nature.
How to create remote work-life balance
Boundaries and routines are key to home office wellness. Here’s how to protect your time, health, relationships, and space while working from home.
Time: Log off at the same time every day, and resist the urge to check your work email later. Only answer texts after work if it’s an emergency, and leave email for the next business day. Don’t work on the weekend!
Health: Meal and snack routines are essential. Take at least 30 minutes for lunch, ideally at the same time every day, and unplug—no meetings, devices, or multitasking. Set reminders to get up, stretch, and get water. Schedule a short afternoon break every day to get some fresh air.
Relationships: Help kids understand that you’re not ignoring them, you just need to focus, by setting expectations about when your workday ends. Then, truly disconnect from work and focus on them.
Space: If possible, work in the same area every day (ideally, an office) instead of the couch. This physical separation can cue your brain that it’s time to focus when you’re in your office and relax everywhere else.
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