COVID-19: Home-Office and Wellbeing Tips
- March 19, 2020
Adjust to your new situation
Don't expect to be your most productive self from day one. You and your colleagues need to get accustomed to working from home. The process could take weeks.
Maintain a morning routine, prepare your mind for the workday
Start your day with exercise, have a shower, brush your teeth, get dressed to prepare yourself psychologically for the workday.
Create your workzone
- Try to designate a workspace as much as possible, it helps psychologically to create a divide between work and life.
- Avoid working from the couch or the bed.
- Keep natural light in mind, focus on comfort and establish a creative atmosphere.
Plan your workflow
Set your tasks for the day, create a to-do-list.
Drink water regularly
Avoid fizzy drinks, energy drinks and alcohol.
Remember to eat, create a meal plan for the coming days
Eat away from your work station, do not read emails while having lunch. Wash your hands before and after every meal.
Take regular breaks
- Do not be glued to your screens all day. You become less productive and lose motivation.
- Short breaks throughout the day are more beneficial than less frequent, longer breaks.
- Stand up, walk around, stretch.
Keep contact with your managers, teammates and coworkers
Get on the same page. Effective communication is essential in the new workflow. It is also important share your experiences and discuss how you cope with the new situation. Commiserate or share a laugh every now and then.
Establish boundaries, stick to your working hours
It is essential to draw a line between work and private life. You need to be able to switch on and off. Do not bring your work to family and social time.
Netflix and the PlayStation is at an arm's reach, do not give in to the temptation. Call of Duty Warzone will wait for you.
Get some air and sunlight if possible if you are not in quarantine or self-isolation
Take time to freshen up and readjust.
Learn to shut down at the end of the day
Set your gadgets and tools aside, leave your work station, change clothes, focus on your family life.
Establish a no phone zone if necessary
Consider switching off notifications after working hours on your work phone or computer. Establish a phone ban in your bedroom, kitchen or dining room.
Gyms may be closed and team sports are not the best idea right now but there’s plenty of options for working out at home. Even a 10-minute express workout counts. You can find no-equipment workouts on YouTube.
Coping with stress during the pandemic
- It is normal to feel stress, anger, anxiety and sadness during the crisis.
- Keep regular contact with friends and family via videochat, phone calls and email. Discuss your experiences and support each other.
- Maintain a healthy diet
- Exercise at home: physical activity improves your health, fosters development, can reduce the risk of various chronic diseases and makes you feel and function better.
- Get enough quality sleep: Go to bed at the same time each night and get up at the same time each morning. Avoid large meals, caffeine, and alcohol before bedtime. Remove electronic devices, such as TVs, computers, tablets and phones from the bedroom
- Take time to relax during the day: Leave your workstation for short breaks. Stand up, move around. Get fresh air if possible.
- Make sure to unwind after the day: Set work and tools aside.
- Do something creative to boost your morale: draw, paint or do DIY projects
- Reduce time of watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting.