By Marnie Kunz

If you’re working remotely, finding a balance between work and home life can be a struggle. These 20 work from home self-care tips will help you improve your mental state and feel less stressed. With work hours that bleed into off time, no change of location, and a constant array of distractions, work from home life has its challenges. But with some planning and self-care practices, you can find balance in a constantly plugged-in world.

Work From Home Life

Thanks to the coronavirus pandemic, more people than ever are working from home. According to the Pew Research Center, about 6 in 10 U.S. workers who say their jobs can mainly be done from home are working from home all or most of the time.

And, given the choice, more workers are choosing to work from home than ever before. Where I live in New York City, just 8 percent of Manhattan office workers come to work for the full 5-days work week in the offices, according to the New York Times.

Working from home is a great option for lots of people, and many are doing it for the first time and still figuring out a good balance. According to the Pew Research Center, 57% of work-from-home workers say they rarely or never worked from home before the pandemic.

There are many benefits to working from home — including saving time by not commuting, cutting commute costs, and having more autonomy. Workers also have less forced, awkward office social dynamics to deal with. But working from home is not perfect, and sometimes the boundaries between work and off-time get blurred. It’s not hard to find yourself downing a bag of chips while taking a work call late in the evening or staying at your desk and replying to work emails well past regular office hours.

These work from home self-care tips will help you cut down on the common stresses that can come with working remotely.

Work From Home Self-Care Tips

Create boundaries. Set firm boundaries and let everyone — your coworkers, family, and roommates — know them. Have clear work hours and times and post a sign if you need to remind your family not to interrupt you while working. Also, make sure you are on the same page with your boss about your work hours so you don’t get bombarded with after-hours texts or emails.
Follow a schedule. This self-care tip goes along with boundaries. Set a schedule for yourself so you have work hours, break times, and mealtimes. It is easy to blur everything together when working from home and a schedule will help you take the time you need to care for yourself.
Make time to move. Schedule time to move before, during, or after your workday. You can go for a run, walk your dog or take a stretch break. Movement will help your body and mind stay healthy and boost your mood.
Take breaks. Include break time in your schedule and take your breaks. Walk around the house, get a snack, or sit outside for a break from screens.
Improve your workspace. Do what you need to do to create a comfortable and inspiring workspace. Since most of us spend the majority of our days working, it’s important to have a nice space. Add some art, make a collage or hang up pictures of your family to keep you motivated.
Eat healthy foods. It’s easy to get busy with work and forget to eat or grab junk food to munch on. Plan ahead and have healthy snacks on hand. If you have time, you can prepare healthy meals during your lunch break. If you need more time, prepare healthy food on Sundays and warm up the food when you have mealtime.
Eat meals regularly. This one is easy to forget too but make sure you eat meals regularly. Put lunch on your calendar if you need to.
Get enough sleep. Aim for at least 7 to 8 hours of sleep a night.
Socialize. Working from home can be isolating so it’s important to make time for socializing. Whether you FaceTime your friend after work or meet up with your running buddy, make sure you prioritize social time each week.
Unplug after work. When your work hours end, log off and unplug. This will prevent you from sliding into working more and answering non-urgent emails.
Go outside every day. It sounds simple but it is easy to stay inside for days at a time when working from home. Go outside at least once a day for a break from devices and a mood boost.
Reach out to people. Don’t be afraid to reach out to people if you need help — with work or with your mental health. If you’re overwhelmed, see if someone can help take off some of your workload or revise some deadlines so you’re not overworked. Similarly, if you are feeling down or in a blah mood, reach out to a friend or family member to talk about things.
Automate. Another way to reduce your workload is to automate simple tasks as much as possible so you can reduce menial tasks. Some things you can automate are social media posts (schedule them ahead of time with a scheduler), email campaigns, and email replies when you are off the clock.
Make time for fun. Pick up a hobby, play with your pet, or read a book. Take time at least once a week to do something you love.
Add art to your office. Brighten up your workdays with splashes of color or photos that take you to distant places. If you are in need of amazing photography prints, check out Marques Jackson Photography for stunning travel and NYC photography.
Ask for help when you need it. This one goes along with reaching out to people. No one accomplishes great things alone, and it is ok to ask for help. If you need help juggling things, ask a family member, friend, or co-worker for assistance.
Add plants to your workspace. You will increase the chill vibes and feel more relaxed while working.
Meditate before work. Take some quiet, unplugged time before you begin your day. Try a 10-minute morning meditation with an app like Healthy Minds, write in a journal, or do some stretching. You will begin the day in a more grateful, serene state.
Reach out to a therapist if you need help. If you are struggling with depression or mental health issues, find a trained therapist for guidance.
Practice gratitude. At the end of each workday, say at least 3 things you are thankful for. This will help you focus on the positives in your life and keep the big picture in perspective.

Do you work from home? Let me know if any of these work from home self-care tips improve your work life. What tips would you add to the list? Share in the comments below.

Be well, and happy working — and living — to you.😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

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