With a large portion of the judiciary teleworking due to the COVID-19 pandemic, I wanted to share some tips for staying healthy while working from home. While similar lists have been circulated for staying productive, this list will focus primarily on staying healthy. There is some overlap.
1. Create a Designated Work Area (Avoid the Kitchen).
Designating a work area in your home helps to keep you organized, puts you in a working mindset, and signals to others in your home when you are working. For most people, the couch is not sufficient. Another place to avoid: the kitchen.
If you set up your home office in an area generally reserved for eating, you may be tempted to eat more often. Keep the refrigerator and pantry out of your line of sight. Try to only make trips to the kitchen for scheduled meals, snacks, and other legitimate reasons.
If you find it hard to walk by the breakroom knowing that doughnuts are sitting on the table, chances are you will find it equally difficult to have your refrigerator in constant view just beyond your computer monitor.
2. Drink Plenty of Water. Avoid Excessive Caffeine.
We all know the importance of drinking plenty of water. Just because you may not have a water cooler at your house does not mean you should slack off on staying hydrated. More on water cooler talk later.
An extra cup (or two) of coffee may seem like a good way to pass the time, but caffeine can make you dehydrated due to its diuretic effects. Additionally, excessive caffeine can cause anxiety, fatigue, and sleeplessness.
3. Set a Schedule and Stick to It.
File this one under “mental health.” One of the crucial things you can do while working from home is to set a schedule and stick to it. Get up at the same time each day and go through your regular morning routines. Schedule meals, snacks, and workouts, just like you schedule your meetings.
Sign off for the day when it is time to sign off. For some, this may seem like a no-brainer. However, for others (myself included), it is tempting to work longer hours from home than you would typically work at the office. After all, you are already home. There is no commute or traffic. Why not put in an extra hour or two (or three, or four). As productive as this may sound, it is not healthy. You must maintain a healthy work-life balance. When your work hours are over, call it a day. That work will still be waiting for you tomorrow morning.
4. Plan Your Meals and Snacks. Eat Healthily.
Plan your meals and snacks. If you usually pack your lunch and snacks for the office, do the same at home. Then limit yourself to eating only the meals and snacks you have prepared in advance.
Stay away from junk food. Try to keep it out of your house by not buying it in the first place. Otherwise, you may end up eating just because you can. Keep food in the kitchen and work in your designated work area. Having a bag of chips and a bottle of soda by your workstation is a bad idea for several reasons.
5. Stay Connected to Your Co-Workers.
Earlier, I mentioned the water cooler. Water cooler conversations and other casual interactions with your co- workers are essential. A lot of creativity and problem-solving happens during informal exchanges with your colleagues. Also, during this time of uncertainty, we should periodically check in with one another and make sure our colleagues are doing OK. They may feel isolated inside. You may feel isolated inside.
Pick up the phone and call. Instant messages are OK, but phone conversations are better. You should talk to one or more of your co-workers each day. They may appreciate that call more than you know.
6. Exercise.
Make your workout part of your schedule. Get up at least once an hour and move around for five minutes. Many smartwatches have features that will remind you to do this. You can also find apps for your phone or computer. If all else fails, set an alarm.
Go outside. Those stay-at-home orders are not “remain- indoors orders.” It is vital to get outdoors. Your body needs fresh air and sunshine. This will contribute both to your physical and mental health.
Springtime is here. Go outside and enjoy it. You can do so while still practicing social distancing. Now more than ever, you should be taking steps to keep your body and mind healthy.
1. Create a Designated Work Area (Avoid the Kitchen).
Designating a work area in your home helps to keep you organized, puts you in a working mindset, and signals to others in your home when you are working. For most people, the couch is not sufficient. Another place to avoid: the kitchen.
If you set up your home office in an area generally reserved for eating, you may be tempted to eat more often. Keep the refrigerator and pantry out of your line of sight. Try to only make trips to the kitchen for scheduled meals, snacks, and other legitimate reasons.
If you find it hard to walk by the breakroom knowing that doughnuts are sitting on the table, chances are you will find it equally difficult to have your refrigerator in constant view just beyond your computer monitor.
2. Drink Plenty of Water. Avoid Excessive Caffeine.
We all know the importance of drinking plenty of water. Just because you may not have a water cooler at your house does not mean you should slack off on staying hydrated. More on water cooler talk later.
An extra cup (or two) of coffee may seem like a good way to pass the time, but caffeine can make you dehydrated due to its diuretic effects. Additionally, excessive caffeine can cause anxiety, fatigue, and sleeplessness.
3. Set a Schedule and Stick to It.
File this one under “mental health.” One of the crucial things you can do while working from home is to set a schedule and stick to it. Get up at the same time each day and go through your regular morning routines. Schedule meals, snacks, and workouts, just like you schedule your meetings.
Sign off for the day when it is time to sign off. For some, this may seem like a no-brainer. However, for others (myself included), it is tempting to work longer hours from home than you would typically work at the office. After all, you are already home. There is no commute or traffic. Why not put in an extra hour or two (or three, or four). As productive as this may sound, it is not healthy. You must maintain a healthy work-life balance. When your work hours are over, call it a day. That work will still be waiting for you tomorrow morning.
4. Plan Your Meals and Snacks. Eat Healthily.
Plan your meals and snacks. If you usually pack your lunch and snacks for the office, do the same at home. Then limit yourself to eating only the meals and snacks you have prepared in advance.
Stay away from junk food. Try to keep it out of your house by not buying it in the first place. Otherwise, you may end up eating just because you can. Keep food in the kitchen and work in your designated work area. Having a bag of chips and a bottle of soda by your workstation is a bad idea for several reasons.
5. Stay Connected to Your Co-Workers.
Earlier, I mentioned the water cooler. Water cooler conversations and other casual interactions with your co- workers are essential. A lot of creativity and problem-solving happens during informal exchanges with your colleagues. Also, during this time of uncertainty, we should periodically check in with one another and make sure our colleagues are doing OK. They may feel isolated inside. You may feel isolated inside.
Pick up the phone and call. Instant messages are OK, but phone conversations are better. You should talk to one or more of your co-workers each day. They may appreciate that call more than you know.
6. Exercise.
Make your workout part of your schedule. Get up at least once an hour and move around for five minutes. Many smartwatches have features that will remind you to do this. You can also find apps for your phone or computer. If all else fails, set an alarm.
Go outside. Those stay-at-home orders are not “remain- indoors orders.” It is vital to get outdoors. Your body needs fresh air and sunshine. This will contribute both to your physical and mental health.
Springtime is here. Go outside and enjoy it. You can do so while still practicing social distancing. Now more than ever, you should be taking steps to keep your body and mind healthy.