Note: This is the first in our new Weekly Wellness series, with information provided each week by our outstanding (and certified) Carenet health coaches.
This week’s content is provided by Lauren Creech, Carenet Health Coach. Lauren is a National Board-Certified Health & Wellness Coach (NBC-HWC) and an American College of Sports Medicine Certified Personal Trainer (CPT-ACSM). She also has a Bachelor of Science degree in public health.
With Carenet Health quickly approaching 90% of our workforce transitioning to work-at-home status, there’s no better time to talk about wellness in the workplace (or I suppose, wellness in the home now?!)
Working from home has many advantages, but it can also bring about a new set of challenges. As a health coach, my emphasis is all about behavior change. How can you create a system and environment that is not only conducive to a productive work day, but also conducive to keeping your mind and body happy and healthy?
Here are five of my favorite strategies for making the most out of the WFH life.
1. Get momentum on your side.
You know that saying, “An object at rest stays at rest and an object in motion stays in motion?” Well, this can apply to your day, too, and I’m not just talking about exercise, but rather the “motion” of your day in general. I know I’ve had those days when I wake up late (hey, it happens) and automatically feel like I am playing catch-up all day long. On the other hand, when I start the day strong with my morning practice, I begin my work day from a place where I feel grounded, steady and at peace. I purposefully start my day to cultivate what I call “micro wins” first thing in the morning. These micro wins can be as simple as making my bed, unloading the dishwasher or taking five minutes to stretch or meditate. Success breeds success, while failure breeds failure. Therefore, by intentionally starting my day with small wins, I promote self-efficacy and am more likely to create momentum for more and more wins throughout my day.
2. Cultivate an atmosphere that works for YOU.
First and foremost, to the best of your ability, seek a space that is dedicated solely for you and your work. Mentally, that can help trigger an automatic response that when you are in that space it is time for work, whereas when you are in another room it is time to cook, spend time with family, relax and so on. Secondly, once within that space, make it your own! One perk of working from home is that you can beat to your own drum, so to speak. When in the office, there are minor aspects of your environment that are outside of your control such as the lighting in the office, coworkers chatting, multiple fragrances or aromas drifting about, and more. When in your home office, there is no better time to design a space that works for you specifically. For instance, my husband loves to work with music playing in the background; whereas for me, I prefer it to be so silent I could hear a pin drop! Some of my favorite aspects of my work space are my Himalayan salt lamp, oil diffuser and a blanket next to my desk for my pup to nap on. I encourage you to create an environment that will spark a smile whenever you look around throughout your work time.
3. Structure brief “resets” into your day.
When working from home, it’s easy to power through the day without stopping! That’s why it’s important to incorporate brief “resets” into your day. For instance, as I am returning from my lunch break every day, I mentally “reset” by opening up the window blinds, filling up my cup of water, making some tea and taking 60 seconds to ensure my desk is tidied up. I typically do the same right before a meeting, as well. It takes just a few minutes, but the benefits are profound. I am able to return to a calm state of mind—ready to tackle anything thrown my way for the rest of the day.
4. Get comfy.
Well….not too comfy. 🙂 What I mean is make sure your workstation is ergonomically set up in a way that is comfortable for your body! Your computer should be at eye level, feet should be able to be placed flat on the ground and lower arms should be parallel to the floor. If you are still experiencing discomfort while at your desk, consider a stability ball or an inflated stability disk to sit on. I have an inflated stability disk I sit on throughout the day and it helps keep my spine moving and shoulders and back pain-free.
5. Stock up on (healthy) snacks.
One of the biggest concerns I hear from people working from home is this idea of “grazing” all day long on food, since their pantry and fridge are now so accessible. My recommendation is to load up on healthy snacks on your weekly trip to the grocery store. Some of my favorites include plantain chips, raw almonds, apples, peaches and energy bites. Keep those snacks out of sight and out of your office until you are hungry for a snack. Once it’s time for a mid-day pick-me-up, head to the kitchen and portion yourself out a serving of your snack of choice. If you are truly still hungry, go back and get something else—this is not about deprivation or restriction! However, the very act of having to go back to get more, creates a moment of “pause” and window of opportunity to be more mindful of your choices.
*** Watch for more wellness tips next week!