7 wellness tips for working from home

For the start of the school year, my school district is having most of its teachers and students working and learning virtually. Many of us are also continuing to work from home this fall. Although working from home has its advantages, it can be strenuous on the body physically and mentally. Here are some tips to help you stay healthy while working from home.

1. Take frequent breaks away from the screen.

In between classes or after completing a task, I purposefully walk away from my computer and do something that avoids the use of my phone or television in order to give my eyes a break. If you cannot leave the computer, use the 20-20-20 rule to prevent eye strain.

2. Stretch in between meetings/classes.

Aside from providing some movement, stretching can relieve tight muscles and counteract repetitive motions. Since I have been on the computer more often, I have noticed more tension in my neck, chest and hip flexors. Check out the video below for some ideas.

3. Change your working position.

Who said you had to always work sitting down? If possible, use a table that is high enough for you to work standing up. I find every excuse to stand up while teaching!

4. Stay hydrated.

Hydration has a large effect on physical and cognitive function. Dehydration symptoms can occur when you lose as little as 2% of your body’s water content. Staying hydrated can also help with weight loss goals. During teaching, I have a glass or water bottle on my desk to keep me on track.

5. Avoid multitasking.

Even though it is tempting to check your email or read that new blog post while online, try to focus on the task at hand for better productivity. Some studies have linked multitasking to a drop in IQ and increased stress levels.

6. Keep healthy snacks nearby.

With the kitchen close by, it is easy to grab some chips or cookies to munch on. However, these are not the best options for keeping you energized throughout the day and may lead to overeating later on. Check out this post for some great snack ideas.

7. Establish cutoff times for checking emails and assignments.

This is especially important for creating separation between work and your personal life. When I was forced to stay at home and work online at the beginning of the pandemic (described in this post), I had difficulty establishing a barrier between work and home since they became the same place. I stopped opening and answering emails at 5:00pm unless they are urgent.

Are you working from home? What tip was the most helpful?