Set a Routine and Stick to It
To avoid the slump that comes with working from home, establish a routine and stick to it.
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Wake up at the same time each day, take a shower, and get dressed like you would for an office job. This puts you in the right mindset to be productive.
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Designate a workspace. Whether it’s a home office, kitchen table, or corner of the living room, choose a spot and use it only for work. Make sure it’s a quiet area away from distractions.
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Take regular breaks to move around, just like you would in an office. Step away from your desk for short walks, light exercise, or quick chores. Staying active boosts energy and creativity.
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When work is done, close your laptop and leave your workspace. Transitioning out of “work mode” is important for your work-life balance. Enjoy your evenings and weekends as you normally would.
Connecting with colleagues and clients over the phone or video can help combat feelings of isolation. But be careful not to overschedule virtual meetings, as too much screen time and interaction can be equally draining.
The key is finding the right balance for you. A good routine, dedicated work hours, staying active, and disconnecting in the evenings can make working from home sustainable and even enjoyable. While it may require some adjustment, maintaining a normal schedule and self-care practices will get you through the work from home slump feeling focused and fresh.
In short, discipline and self-care are the secrets to success. Stay on track by holding yourself accountable, take it day by day, and be kind to yourself. You’ve got this!
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| How to Avoid the Work From Home Slump: Tips to Stay Active |
Take Frequent Breaks to Move Around
Working from home for long hours can take a toll on your health and productivity. The key is to avoid sitting for too long – take frequent breaks to move around.
To stay active during your workday at home:
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Stand while on calls. Pace around or do some light exercises like marching in place. Your co-workers will never know!
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Set a timer to remind yourself to move every 30 minutes. Even just standing up, stretching, and walking around for 2-3 minutes helps.
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Have walking meetings. If you have a one-on-one video call, suggest walking around your home while chatting. You’ll get steps in and have a more engaging conversation.
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Do desk exercises. Try shoulder rolls, torso twists, or calf raises while working. For a quick burst of energy, do some jumping jacks or jog in place.
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Take real breaks. Step away from your desk for 10-15 minutes a few times a day. Do a short workout, get outside for fresh air and natural light, or make a meal. Changing your surroundings will recharge your mind and body.
The more you move, the less likely you’ll succumb to unhealthy habits and burnout. Staying in motion will boost your energy, productivity, and motivation. Your mind and body will thank you for the extra activity and restorative breaks. Make movement a priority and you’ll avoid the slump of a sedentary work from home lifestyle. Your health and work will benefit from an active daily routine.
Make Your Workspace Ergonomic and Exercise-Friendly
Invest in an adjustable desk and chair
If you’re working from home for the foreseeable future, invest in an adjustable standing desk and ergonomic office chair. A standing desk allows you to sit or stand while working, which helps combat the negative health effects of prolonged sitting. An ergonomic chair will properly support your back and body. Look for a chair with lumbar support, adjustable armrests, and wheels so you can easily move around.
Set up your workspace for movement
Arrange your desk, computer, keyboard, and other equipment so you have enough room to do some simple exercises like shoulder rolls, torso twists or marching in place. Consider placing your laptop, keyboard and mouse on separate surfaces so you can change positions and move around more easily. If possible, set up your workspace near a window for natural light which helps boost your mood and motivation.
Take frequent breaks to move
Set a timer to remind yourself to take short breaks every 30 minutes. During your breaks, do some simple exercises like:
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Shoulder rolls: Slowly roll your shoulders in circles, forward and backward.
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Torso twists: Place your hands on the back of your chair or desk and twist your torso side to side.
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Marching in place: Lift one knee at a time while swinging your arms for 1-2 minutes.
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Calf raises: Lift your heels so you’re on your tiptoes. Hold for a second, lower back down. Repeat for several reps.
Stay hydrated and snack healthy
Keep a water bottle on your desk and fill it up throughout the day. Dehydration leads to fatigue, lack of focus and headaches. Have healthy snacks on hand like nuts, granola bars, dried fruit and pretzels. Limit excess sugar, carbs and caffeine which can cause energy crashes later on. Eating small, frequent snacks will keep your energy up and metabolism running.
These small changes can make a big difference in how you feel physically and mentally while working from home. An ergonomic, exercise-friendly workspace and staying active throughout the day will help you stay productive and focused. Give these tips a try and you’ll avoid the dreaded work from home slump!
Do Home Workouts During Your Lunch Break
Working from home often means less movement and exercise. But keeping active during the day is important for both your physical and mental health. One easy way to build in exercise is to do quick home workouts during your lunch break.
Do bodyweight exercises
Bodyweight exercises require no equipment and can be done anywhere. Try pushups, squats, lunges, sit-ups, and planks. Start with 2-3 sets of 10-15 reps of each and build up from there as you get into better shape. These exercises provide an intense full-body workout in just 15-20 minutes.
Go for a walk
If the weather permits, get outside for a quick 30 minute walk during your lunch break. Walking provides light exercise and fresh air, which will rejuvenate your mind and body. If walking outside isn’t possible, walk in place while watching TV or listening to music.
Follow an online video
There are countless free workout videos on YouTube and other streaming services to choose from. Everything from yoga to HIIT to kickboxing. Find videos that match your preferred intensity and time frame. For lunch, look for “15 minute full body workout” or “beginner lunch break exercise routine”. Follow along to get your heart pumping.
Do an at-home spin class
If you have a stationary bike, use it! Find a 30 minute spin class video and ride along. Cycling is a great way to get aerobic exercise without pounding your joints. If you don’t have a stationary bike you can do an modified spin class while jogging or marching in place.
Staying active during the workday, especially if working from home, is essential for productivity, improved mood, and maintaining a healthy weight. Doing quick home workouts over your lunch break is an easy way to build activity into your routine without interrupting your work schedule. Pick one or try different options on different days to keep it interesting. The most important step is just getting up and moving. Your body and mind will thank you!
Step Away From Your Desk for Meetings and Calls
Working from home often means being stuck at your desk for long periods. While it may seem efficient, it’s not good for your health or productivity. Make an effort to step away from your workspace for meetings and phone calls.
Change of Scenery
Getting up and moving to a different room or area of your home can provide mental respite. Take walking meetings when possible, whether inside or outside. The simple act of walking boosts creativity and focus. If weather permits, suggest taking a call outside for some fresh air and natural light.
Stretch Your Legs
Use the time during meetings and calls to stand up, move around and stretch. Do some simple exercises like shoulder rolls, torso twists or marching in place. Stretching increases blood flow to your muscles and brain, elevating your energy and concentration. It also reduces tension and the risk of back strain or headaches from sitting too long.
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Stand during longer calls or web conferences. Pace or do leg lifts.
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Rotate your ankles and roll your shoulders back during shorter calls.
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Do calf raises or squat jumps to get your blood pumping.
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Extend one arm overhead and use your other arm to pull it into a stretch. Switch arms.
Re-focus Your Mind
Stepping away from your workspace, even briefly, helps re-focus your mind. Our brains weren’t designed to concentrate for long periods on one thing. Take a quick walk around the block or step outside for a few minutes. Do some deep breathing to shift your mindset. Changing environments or tasks boosts creativity by exposing you to new stimuli. You’ll return to your desk feeling recharged and better able to refocus.
Making an effort to move regularly will prevent the work from home slump. Staying active during the day, in small ways, pays off through improved productivity, energy, and wellbeing. Your body and mind will thank you.
Conclusion
So there you have it, some easy ways to avoid falling into that midday slump when working from home. Getting outside for some fresh air and natural light, keeping a routine, staying connected with coworkers, and squeezing in exercise can make a big difference in your energy and productivity. You’ve got this – now get up from that desk, take a walk around the block, call a friend, and make a healthy snack. Once you’ve recharged, you’ll be ready to finish off the day strong. Working from home doesn’t mean you have to feel cooped up and unmotivated. With a few simple tricks, you can stay active and focused all day in your own space. Keep at it and before you know it, you’ll be thriving at the home office!