Before the pandemic onset, less than ten percent of the American labor force was working from home or had remote work opportunities. Now, six months from when the first news reports of the virus outbreak, nearly half of the working population–those who are fortunate enough to be still employed–are working from home.
Working from home used to be a fantasy for most people. It seems like the ultimate dream to be able to earn an income while hardly getting up from your bed, never having to change out of your pajamas, and getting to sleep in between meetings or completing tasks. Unfortunately, the reality of a work-from-home setup is something completely different than what they had expected.
What people realize in this new set-up is that not every home is a conducive environment for working. Many residences were not designed with a home office in mind. Some areas are too small to accommodate a private space away from the rest of the household that can serve a place to focus on essential tasks or participate in video conference calls.
It seems that the pandemic isn’t going to end anytime soon. Physical distancing measures are going to keep most communal spaces like offices and commercial establishments closed for the foreseeable future. Unless you work in the healthcare industry or essential services, you will have to deal with the “luxury” of working from home.
Creating a comfortable space to work at home can help you alleviate some of the stresses and even prevent physical pain. If you want to prepare a conducive environment for working from home, here are several tips:
Isolate an area for work
It can be challenging to do, especially if you live in a studio apartment or a small home without extra bedrooms. You need to designate a specific area for work, and you should only do work-related tasks in this area. Avoid working in bed. While it sounds like a dream, and perhaps pre-pandemic, there were a few nights a month that you were sending late-night emails, try not to use your bed for work. If you don’t have a separate room or home office, get a divider or a curtain and close the space after you are done. It is one way of telling your brain to focus on other things after the workday is through.
Make sure you get lots of natural light
Sunlight can provide you with warmth and illumination, and it can help boost your mood throughout the day. You need a daily dose of sun exposure for your body to produce Vitamin D, which is an essential nutrient for your body’s metabolic processes. Being stuck indoors while starting at a computer screen can make you feel stressed, depressed, and lethargic. Make sure to position your desk near a window (not opposite it), or take short breaks outside to take in sunlight and fresh air throughout the day.
Adjust your computer setup ergonomically
Since you’ll be in your work area for several hours each day, you need to make sure you are working in a comfortable position. An ergonomic position is one that optimizes your workspace to your height and stature so you can work efficiently and with as little strain as possible. Elevate your computer monitor to be at level with your eyes. Looking down at your laptop means your spine is flexing, and holding that position for several hours can put stress on your neck, shoulders, and back. Adjust your keyboard as well so you can type while your arms are at right angles. If you have a laptop, try using a Bluetooth keyboard.
Change into a “work outfit” every day
It can be tempting to stay in your pajamas all day, but like having a designated work area, changing into work clothes tells your brain that it’s time to get down to work. Pick a few sets of clothes that you will use to “go to the office.” Starting the morning by getting ready and changing into your work outfit can mentally prepare you for the day.
Get up and walk
You may get carried away with working that you don’t stand up from your seat until the end of the day. Maintaining a seated position for extended periods can put a lot of stress on your body and put you at risk for many health conditions. To avoid aches and pains from too much sitting, set the alarm on your phone or computer every 30-45 minutes to get up from your desk, walk around your house, and stretch your legs. You can shake off your limbs and do light stretching to get blood circulating and burn a few extra calories.
The last word
People are slowly discovering the heavy mental burden of the work at home. Previously, there was physical separation between their personal and professional spaces. Nowadays, those two have merged, and even when work is done for the day, it’s tough to mentally “check out” of your job so you can focus on your personal affairs. Some people say it’s like you can’t stop thinking about work because your home is now your office.
If you want to make the working environment at home more sustainable, you need to make the separation deliberate and be conscious of your habits while working. Even under normal circumstances, working from home offers a lot of convenience and flexibility. However, just because you are safe at home, doesn’t mean you shouldn’t be mindful of the physical and mental choices you make while doing your daily activities.
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