How To Build Healthy Routines While Working Remotely

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Remote work offers a wealth of flexibility, but it also presents challenges in maintaining a healthy routine. Without the structure of a traditional office environment, it’s easy to fall into habits that can negatively impact your productivity and well-being. Establishing healthy routines is crucial to thriving in a remote work setup. Here’s how you can build and maintain routines that will keep you productive and healthy.

Break Your Procrastination Habits

A man sitting at a desk with a laptop in front of him, holding a smartphone in one hand and resting a pencil on his upper lip, appearing thoughtful. In the background, there is a bulletin board with some notes and colorful hexagon-shaped decorations.

Procrastination can be a significant hurdle when working remotely. With no one looking over your shoulder, it’s tempting to put off tasks. One effective strategy is to break your work into manageable chunks and use techniques like the Pomodoro Technique to stay focused. Set a timer for 25 minutes, work on a task without interruption, then take a five-minute break. Repeat this cycle and see how much more you accomplish.

Most of us have struggled with procrastination at some point. We constantly delay important tasks until the last minute, which only adds to our stress. Breaking tasks into smaller parts and using timers will help you stay on track and reduce anxiety.

Increase Psychological Safety

Three men sitting on the floor in a meditation pose, with their eyes closed and hands on their chest and abdomen.

Psychological safety in the workplace means feeling secure enough to take risks, ask questions, and make mistakes without fear of negative consequences. This concept is equally important when working remotely. Foster a supportive environment by maintaining regular communication with your team or clients, seeking feedback, and expressing appreciation for their efforts. Feeling valued and safe encourages higher productivity and better mental health.

A colleague once shared how regular check-ins with her team helped create a sense of belonging and support, making her feel more comfortable sharing ideas and concerns. This boosted her confidence and productivity.

Establish Boundaries

A woman sitting at a desk, holding their head in apparent stress, while surrounded by hands holding various documents and a tablet.

When your home is also your office, it can be challenging to draw the line between work and personal life. What should you do? Set clear boundaries by designating a specific workspace, sticking to a consistent schedule, and communicating your availability to colleagues and family members. This helps prevent burnout and ensures you have time to recharge.

One time I created a survey on this. I discovered that many remote workers found that creating a dedicated workspace and setting specific work hours significantly improved their work-life balance. This simple change helped them switch off from work mode at the end of the day, reducing stress and improving overall well-being.

Optimize Lighting

A modern desk setup with a computer monitor, keyboard, mouse, an adjustable desk lamp, and a large green plant to the side.

Proper lighting can greatly impact your productivity and mood. Natural light is ideal, so set up your workspace where you have plenty of it. If natural light is limited, invest in good-quality artificial lighting that mimics daylight. Avoid harsh, direct light and instead opt for softer, diffused lighting to reduce eye strain and headaches.

Stay Active

A woman jogging on a paved path next to a lake under a cloudy sky.

Physical activity is essential for maintaining energy levels and mental clarity. Incorporate short, regular exercise breaks into your day. Simple activities like stretching, a quick walk, or a ten-minute workout can help break the monotony and re-energize you.

We often underestimate the power of a short walk or stretching session. A friend shared how taking a 10-minute walk during lunch boosted her afternoon productivity and mood.

Prioritize Hydration

An iman drinking water from a bottle outdoors, with a background of greenery and a bright sky.

Staying hydrated is crucial for maintaining concentration and energy. Keep a water bottle at your desk and drink at least eight glasses of water a day. Dehydration can lead to fatigue and reduced cognitive function, so make hydration a priority.

Eat Nutritious Meals

A woman seated at a desk eating a salad while looking at her smartphone, with a laptop, a glass jar of water, and pens in a holder on the desk.

What you eat directly affects your energy and productivity. Avoid heavy, greasy foods that can make you feel sluggish. Instead, opt for balanced meals with lean proteins, whole grains, and plenty of fruits and vegetables. Preparing meals in advance can help you make healthier choices and avoid the temptation of convenient, but unhealthy, snacks.

Here’s what you should do: start meal prepping on Sundays, and prepare healthy meals and snacks for the week. This will not only save time but also ensure you have nutritious options readily available.

Get Enough Sleep

A woman with closed eyes lying in bed, wearing headphones, and resting a hand near a smartphone on the bed.

Getting adequate sleep is essential for overall health and productivity. Aim for seven to nine hours of quality sleep each night. Establish a bedtime routine, avoid screens before bed, and create a restful environment to improve your sleep quality.

Have you ever realized that staying up late to finish work is counterproductive? Prioritizing sleep will help you wake up refreshed and more productive throughout the day.

Maintain Social Connections

Two woman smiling and posing together on a beach, with an ocean and blue sky in the background.

Working remotely can create a feeling of isolation. Many of us have felt isolated due to remote work, making it harder to communicate with our loved ones. It will get better if we make an effort to stay connected with colleagues, friends, and family. Regular virtual coffee breaks, team meetings, and social activities can help maintain a sense of community and support.

Right now, set a reminder on your phone to remind you to reach out either by video or phone call to your loved ones, colleagues, and friends.

Practice Mindfulness

A woman sitting at an office desk, with eyes closed and fingers forming a meditation pose, surrounded by office supplies and documents.

Incorporate mindfulness practices like meditation or deep breathing exercises into your daily routine. These practices can help reduce stress, improve focus, and enhance overall well-being.

Most of us have felt overwhelmed at some point. Practicing mindfulness has helped many find a sense of calm and focus, improving their productivity and mental health.

Time to Practice Healthy Routines

Building healthy routines while working remotely is essential for maintaining productivity, reducing stress, and improving overall well-being. By breaking procrastination habits, increasing psychological safety, establishing boundaries, optimizing your environment, staying active, prioritizing hydration, eating nutritious meals, getting enough sleep, maintaining social connections, and practicing mindfulness, you can create a balanced and fulfilling remote work experience.

Investing time in establishing these routines can lead to a more productive and enjoyable work-from-home lifestyle. Embrace these changes and watch your productivity soar while enjoying a healthier, happier life.