How to maintain work from home wellness

Working from home can be a game-changer—no commute, more flexibility, and the comfort of your own space. But with these perks come challenges that can impact your physical and mental well-being. Prioritizing work from home wellness means finding the right balance to stay productive while keeping your health in check. Here’s how to make sure you thrive in your remote work life.

Create a healthier workspace with natural light and plants

If your workspace is dim or cluttered, it can drag down your mood and energy levels. So, position your desk near a window for some natural light. Research shows that this boosts mood and improves focus. 

Can’t get near a window? Consider a light therapy lamp to mimic daylight, which can help combat the effects of long indoor hours.

Adding some greenery, like an air-purifying plant, can also reduce stress and improve air quality. This will help you breathe a bit easier while you work.

Move every hour—short bursts make a difference

Sitting for long periods isn’t just uncomfortable. It’s bad for your health. Studies suggest that sitting for over five hours a day can be as harmful as smoking. 

Set a timer to remind yourself to stand up every hour. Walk around, stretch, or do a quick set of desk exercises like calf raises or shoulder rolls. Even a five-minute stroll around the house can improve circulation and reduce the risk of back pain and eye strain.

For those who struggle with taking breaks, try the 20-20-20 rule for eye health: every 20 minutes, look at something 20 feet away for 20 seconds to reduce digital eye strain.

Use your lunch break for active rest

Instead of working through lunch, use that time for active rest. Get outside for a walk in the park or even around your neighborhood. 

Time spent outdoors, even for just 10 minutes, has been shown to reduce stress and boost mood. A walk in the fresh air can also refresh your mind and make you more productive in the afternoon.

If you can’t get outside, try a 10-minute yoga or stretching routine at your desk. Gentle movement during the day can help reduce tension from sitting too long and improve your overall energy.

Hydrate smarter, not harder

Dehydration can sneak up on you, causing headaches and a drop in focus. Keep a large water bottle at your desk to stay on top of your water intake throughout the day. 

If you get bored with plain water, try infusing it with slices of lemon, cucumber, or berries. Staying hydrated not only keeps you alert but also supports digestion and overall energy levels.

And here’s a bonus tip: drinking herbal teas like chamomile or peppermint can be a great way to stay hydrated while also reducing stress and anxiety, giving you a double wellness boost.

Plan your caffeine intake to avoid energy crashes

Many remote workers rely on caffeine to power through the day, but too much can lead to jitteriness and poor sleep. 

Instead of drinking coffee all day, cut back in the afternoon and switch to herbal teas or decaf options. This helps prevent caffeine from disrupting your sleep cycle, making it easier to wind down at the end of the day.

If you crave a pick-me-up, try pairing a small amount of caffeine with a protein-rich snack like almonds or Greek yogurt. This combination can provide sustained energy without the spike and crash.

Skip screens before bedtime for better sleep

Your laptop might power down, but your brain won’t if you’re glued to screens before bed. Blue light from screens interferes with your body’s natural sleep rhythms, making it harder to fall asleep. 

Create a “digital curfew” at least an hour before bedtime to give your brain time to wind down. Swap the screen time for reading, journaling, or listening to calming music. 

If you absolutely need to use a device, use blue-light filter settings or wear blue-light-blocking glasses to reduce the impact on your sleep.

Embrace mindful breathing to tackle stress

Feeling overwhelmed by emails or tight deadlines? Take a few minutes for mindful breathing exercises. Techniques like the “box breathing” method—inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4 again—can help slow down a racing mind.

Controlled breathing has been shown to reduce cortisol levels, the body’s stress hormone, making it easier to handle the pressures of remote work. Consider using guided breathing apps or YouTube tutorials to help you get started.

Don’t skip breakfast—and make it count

Skipping breakfast might seem like a time-saver, but it can leave you feeling sluggish by mid-morning. 

A balanced breakfast with protein, healthy fats, and whole grains can improve concentration and mood throughout the day. Try options like oatmeal with nuts and fruit, Greek yogurt with granola, or whole-grain toast with avocado.

If mornings are rushed, prepare something the night before, like overnight oats or a smoothie. This way, you can fuel your body without adding stress to your morning routine.

Use virtual tools for social connection

One of the biggest challenges of remote work is isolation. But regular social interaction is key to maintaining mental well-being. 

Set up virtual coffee breaks or game sessions with colleagues through Slack or Zoom. Even a casual chat with a coworker about non-work topics can boost your mood and make you feel more connected. 

Some companies host wellness challenges or virtual group workouts. Join in to stay active and engaged with your team.

Optimize your workstation to prevent aches and pains

Remote work often means less-than-ideal desk setups, leading to back pain or neck strain. Adjust your chair so your feet rest flat on the ground, and your screen is at eye level. Use a cushion or lumbar support to maintain proper posture.

If possible, consider a sit-stand desk converter so you can alternate between sitting and standing throughout the day. This helps reduce the strain on your lower back and keeps your posture in check.

Healthy snacks, not sugary traps

When the afternoon slump hits, it’s tempting to reach for chips or candy. Instead, stock your workspace with healthier snacks like nuts, dried fruits, or cut-up veggies. These options keep your energy stable and prevent the sugar crashes that come from less healthy treats.

Try making a small snack station in your kitchen with easy-to-grab options. That way, when the munchies hit, you’ll be more likely to pick a snack that keeps you energized and focused.

Achieving long-term work from home wellness

Maintaining work from home wellness doesn’t have to be complicated. You just need to make small adjustments to your routine that help you feel better, stay productive, and enjoy the perks of remote work without the stress. By paying attention to your physical, mental, and social well-being, you can turn your home office into a space where you can truly thrive.