How to win at working from home

 If you haven’t worked at home before before (and let’s face it, this is a totally unique time for all of us) then you might not realise that there’s actually an art to working from home successfully.

Read some key tips from the EAP about how to make working from home work for you.

Keep a regular schedule

Create and maintain a routine and schedule. Set up a designated space for you and each family member to work and learn. Don’t forget to include periodic breaks for recharging in your schedule. Although everyone’s schedule will be different, here is an example:

• 7am: Wake up, stretch, take care of kids/animals

• 7.30am: Breakfast and family time (technology free!)

• 8.30am: Work and check on updates with small breaks every 30 minutes or so

• 12pm: Lunch break, get fresh air, stretch and exercise

• 1pm: Work with breaks every 30 minutes, check in with co-workers

• 5pm: Dinner and screen break! Call a friend, family, or loved one

• 7pm: Selfcare time

We’d like to add that showering and getting dressed in *actual* clothes is a good way to switch into work mode. Lying in bed with your PJs on, although tempting, isn’t great for motivation or ergonomics!

Keep your immune system strong

• Wash your hands with soap for 20 seconds (about two rounds of the “Happy Birthday” song)

• Get plenty of sleep

• Eat a balanced diet and drink plenty of water

• Boost your diet with vitamins if you need to

Be kind to your body and your mind

• Exercise: This is not only good for your physical health, but also your mental health. Periodically, get up and move around your home. Walking, stretching, planks or jumping jacks— do whatever works best for you to reduce or alleviate stress and increase endorphins. We have some great workday workouts for you try in our online fitness portal.

• Get fresh air: If circumstances allow, go outside for a brisk walk and fresh air, but avoid crowds and try to maintain the recommended 2 metre distance with others.

Distract and redirect: Engage in activities that benefit your well-being, bring you joy and distract you from existing challenges. This might include meditation and yoga - you can find some great yoga and meditation classes in our online fitness portal. You may also enjoy journaling, reading, art projects, cooking with new recipes, breathing exercises, or listening to a calming podcast or music. We’ve listed some great resources and apps in our wellbeing portal.

Stay connected (and get creative with it): Stay connected with family, friends, and support systems using technology like FaceTime, Skype, Google Hangout and other video-based options. Talk about your fears and concerns with people you trust. Chances are they are feeling the same way. Also! Try and do the things you might normally do with your mates and family burt virtually! Yep, you can exercise together, watch movies together and share your lunchbreak time with others and play games! The options are endless.

Set clear boundaries with your work schedule: When working from home, be sure that you are working reasonable hours. It can be tempting to work more while you have your work at home, however it can also be taxing on your health and well-being, so stick to a schedule with healthy boundaries.

Stay informed BUT limit your consumption of media: Knowledge is power, and it’s good to stay updated on progress being made in combatting the virus. However, try to avoid continuous exposure to news, media, and social media that may trigger or elevate anxiety, stress, or panic.   

We hope you found these tips helpful, and encourage you take advantage of everything our online wellbeing portal has to offer.