Strategies for Well-Being in the Remote Work Era
Summary: The world of work has radically transformed. Once an occasional perk, remote work is now a widespread reality that has fundamentally altered our professional lives. Thriving in an era of remote work requires strategies that prioritize holistic well-being, balance, human connection, and productivity.
Working from home offers many benefits – increased flexibility and even the potential for greater productivity – but it has its share of challenges, too, particularly the feeling of isolation.
In 2019, only 7% of workers (with jobs that could be done remotely) worked away from the office all of the time. As of March 2023, that number increased to 35% – a fivefold increase. The shift towards remote work has transformed how we think about our professional lives.
What started out as a response to the COVID-19 pandemic has now become the norm for many. Today, people see remote work as a flexible model that allows them to balance their professional lives with personal needs.
But whether you’ve elected to work remotely or your employer mandates it, it’s normal to feel a bit disoriented from time to time. As your home morphs into a place where work never quite stops, you realize you haven’t had an in-person conversation with your colleagues in months.
It can feel overwhelming and lonely but know that you’re not alone. With a few simple, mindful strategies, you can turn your home into a sanctuary that supports both your professional goals and your overall well-being.
There are several ways to help you stay connected, active, and balanced, which makes remote work not just bearable but enjoyable and fulfilling.
Understanding the challenges of remote work
Social isolation and loneliness
It’s said that loneliness can feel like an illness. In fact, studies show that prolonged loneliness can increase the risk of depression and anxiety.
Without the daily, in-person interactions that enhance our social well-being at work, it’s easy to feel disconnected and unsupported, even if we have strong personal relationships outside of work.
Physical health concerns
One of the biggest drawbacks of remote work is the toll it can take on your physical health. Your commute may have gone, but so have small daily movements like walking to a meeting or grabbing lunch with a coworker.
This sedentary lifestyle can lead to a host of issues, from back pain to more serious conditions like obesity, cardiovascular disease, and diabetes. Poorly designed, makeshift work setups we often use at home can also contribute to musculoskeletal problems.
Work–life balance
Remote work has blurred the line between professional and personal life, making it challenging for many to truly switch off from work. This can lead to chronic stress, reduced job satisfaction, and impact on personal relationships and mental well-being.
Working from home increases the risk of burnout because it becomes harder to detach mentally, emotionally, and physically from work.
7 strategies for well-being in the remote work era
To help you steer your ship toward a healthier, happier work-from-home or hybrid work experience, here are seven practical strategies that you can employ:
1. Cultivate meaningful connections
Working remotely doesn’t have to mean working in isolation. Building connections with colleagues, clients, and peers through genuine conversations that foster camaraderie and support is possible even over video calls.
Studies suggest that while both men and women benefit from strong workplace relationships, women, in particular, thrive on in-person connections, especially in mentoring and supportive roles.
Without daily office interactions, women may struggle, more than men, to maintain valuable connections. Therefore, it might be beneficial to prioritize meaningful interactions that go beyond virtual meetings.
Make the effort to engage in virtual coffee chats, team-building activities, or join online communities. And when possible, schedule in-person meetups. These efforts can help you feel connected and valued, while also providing the networking opportunities needed for career growth and mentorship.
2. Embrace flexibility and adaptability
Embrace the flexibility of remote work by tailoring your work schedule to suit your individual preferences and needs. Whether you’re an early bird or a night owl, find a rhythm that helps maximize your productivity while maintaining a healthy work–life balance.
If you typically have a lot of late evening engagements, try to make some time in the middle of the day to exercise, engage in self-care, or go for a quick coffee with a friend.
Try to improvise as circumstances change and experiment with different approaches until you find what works best for you. Setting boundaries is important so both co-workers and close ones understand the sanctity of your time. Just be sure to communicate your schedule and your time away from your desk to your colleagues. It’s equally important to let your family and loved ones know that your time at work, even if you’re sitting in the next room, is important and needs to be respected.
3. Foster a positive work environment
Your physical workspace plays an important role in shaping your mental well-being. Personalize your workspace with a favorite plant or inspiring artwork to boost productivity and positivity.
Pay attention to ergonomics so your workspace is comfortable and conducive to long hours of focused work. Consider buying a chair with good lumbar support, position your laptop for neck comfort, and, if possible, invest in a standing desk or a sit-stand desk. These desks allow you to alternate between sitting and standing, promoting better posture and reducing the risk of physical discomfort or strain.
By investing in your work environment, you can enhance your mood and motivation throughout the day.
4. Prioritize mental health and self-care
Working remotely can erode the boundaries between work and personal life, making it crucial to prioritize mental health and self-care. Take regular breaks to recharge and refresh your mind.
Practice mindfulness techniques, such as meditation or deep breathing exercises, to reduce stress and increase resilience. Set boundaries around work-related communication with those at home and those at work, and establish clear cutoff times (by putting your working hours in your email signature, for example) to prevent burnout. Remember that taking care of your mental health is just as important as meeting deadlines.
5. Incorporate micro-workouts and movement snacks
If squeezing an hour-long workout session into your workday is challenging, consider shorter, more frequent bursts of physical activity to keep your body active and energized.
A big perk of remote work is that you can practice brief, intense exercise routines that last just a few minutes, such as a quick set of jumping jacks or a short yoga stretch. These micro-workouts can help you maintain high energy levels and keep your muscles engaged and your energy high minus a lengthy workout.
Whenever possible, choose to stand rather than sit and then use the standing time to do calf raises or standing stretches. This not only breaks the monotony but also reduces the health risks associated with prolonged sitting. Set an alarm to remind yourself to move every hour. Even a few minutes of standing up, stretching, or taking a short walk can make a significant difference in reducing the negative effects of being sedentary.
6. Engage in digital decluttering
The state of your digital environment can significantly impact your productivity and mental clarity. Regularly reorganize your digital space to reduce stress and enhance focus.
- Unsubscribe from newsletters or mailing lists you no longer need and use tools to filter incoming emails. Set specific times to check your inbox to prevent constant distractions.
- Organize your digital files and folders for easy accessibility. Delete unnecessary files and create a system for storing important documents and data.
- Review your subscriptions to identify any “invisible vampires” – those small, unnoticed recurring charges for services you rarely use. Canceling these can save you money.
- Finally, remove apps from your phone or computer that you no longer use or that contribute to distractions.
7. Harness the power of natural light and fresh air
Exposure to natural light and fresh air can have profound effects on your mood and productivity.
- Position your workspace near a window to take advantage of natural light. If possible, work outdoors or in a space with plenty of natural light to boost your energy and mood. Just don’t forget sunscreen and a hat!
- Make it a habit to step outside for a few minutes each day to get some fresh air, even if it’s just for a short walk around your neighborhood. The change of scenery and exposure to nature can help clear your mind and improve your focus.
- If your home or workspace doesn’t get a ton of natural light, consider using light therapy lamps. These lamps are also useful during the darker months, helping regulate your mood and energy levels by simulating sunlight. And don’t forget to use blue light filtering glasses or screens whenever possible to minimize the impact on your eyes and skin.
Thriving while working remotely
In the remote work era, you need to make your physical and mental well-being a priority. By cultivating meaningful connections, drawing healthy boundaries and creating a calm and inspiring work station, you can turn your remote work environment into an oasis of productivity and peace.
Mutual of Omaha is committed to supporting your well-being with resources to help you live a better, healthier life.
FAQs
Q: What are some effective ways to set boundaries between work and personal life at home?
A: Establish a dedicated workspace, set specific work hours on your calendar and communicate openly with your family and co-workers. Turn off work notifications outside of these hours for a clear separation between work and personal time.
Q: How can I manage screen time and reduce digital fatigue?
A: Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Take regular breaks away from screens, adjust your screen settings to reduce glare, and ensure proper lighting to reduce eye strain.
Q: How do I stay productive and avoid procrastination when working remotely?
A: Create a structured schedule with clear goals and priorities. Use productivity tools and techniques like time blocking or the Pomodoro technique to manage your tasks efficiently. Avoid multitasking and focus on one task at a time to maintain productivity levels and prevent fatigue. But remember, you’re only human, and productivity ebbs and flows, so it’s okay to have ups and downs.
Q: How can I make my remote work environment more conducive to productivity?
A: Personalize your workspace with items that bring you joy and inspiration. Keep your workspace organized and clutter-free and ensure proper lighting and ventilation.