Working from home has become a norm for many people, especially with the recent COVID-19 pandemic. Working remotely is a great way to have more flexibility with your time, but it also means that you must be even more self-disciplined than usual. With no boss or coworkers around to keep you accountable for your actions (and mistakes), it can be easy to slip into bad habits and develop unhealthy routines.  Luckily, there are plenty of ways to stay healthy when working from home! Here are some tips to help you stay on track: 

Your Routine Matters 

Maintaining a routine can help you feel more grounded and in control, especially when working from home. Set a consistent schedule for work, exercise, meals, and self-care activities, and stick to it as much as possible. Having a routine can also help you to create a healthy work-life balance and avoid feeling overwhelmed by work. Try to create a daily routine that works for you. This can be hard to do when you’re working remotely, but it’s critical to your productivity and well-being. 

If possible, try to get up at the same time every day–even on weekends. Your body will thank you for it! And don’t forget: getting enough sleep is important too. Your brain needs time in its natural state to process everything that happened during the day before (and sometimes during) work hours; otherwise, it’ll be harder for you to focus later on when there are so many distractions around us all day long! 

Manage your stress 

Stress is a normal part of life, we all experience it but it can also be detrimental to your health if not managed properly. Research has shown that stress is a major productivity killer and it can have a negative impact on your overall mental health. It is important to acknowledge your stress levels and take time to deal with the stress. Here are a few tips that can help you manage your stress levels as a remote worker: 

First of all, try getting enough sleep each night (at least 7-8 hours) and exercise regularly.

Eating well will also help reduce your level of stress because it improves your mood by regulating hormones like serotonin and dopamine in the brain which make us feel happier!

If these methods aren’t working for you then consider meditation as another option for relieving tension during those extra busy and stressful days. 

Get Some Exercise in Daily and Make It Something Enjoyable 

Exercise is essential for maintaining physical and mental well-being as a remote worker. When you are working from home, it becomes even more important indulge in some kind of physical activity as it helps to reduce stress, improve mood, and increase energy levels. Set aside time each day for physical activity, such as yoga, stretching, or a quick workout. Try to find something that you find enjoyable so that it does not become a chore like everything else. 

Here are some ideas for you: 

  • Take a walk around the block, jog or run around the neighborhood. 
  • Go swimming at your local pool or beach. 
  • Do yoga at home or join a class if you’re interested in learning more about it (and having someone else lead). 
  • Stretch out your muscles with some stretching exercises like cat/cow pose or downward facing dog pose (or any other stretchy move). If you need help getting started on this one, here’s an easy tutorial vid from Yoga International magazine that will help get you started! 

Create a Dedicated Workspace 

Having a designated workspace can help you feel more organized and focused. Make sure your work area is well-lit, comfortable, and free of distractions. Here are a few tips to optimize your workspace and your productivity: 

  • Your workspace should be comfortable and conducive to productivity. 
  • Make sure you have a chair that supports your back and spine, with arms if necessary. If you’re sitting at a desk, make sure it’s not too high or low. 
  • Monitor height should be adjustable so that when you’re typing or reading documents on screen (and especially if they are long), they aren’t directly in front of your face–this can cause eyestrain and headaches over time! 
  • Good lighting is essential for eye health; consider installing lamps in different areas of the room for optimal light distribution throughout the day as well as during certain activities like reading or writing emails/documents etc… 
  • Temperature is important too–most people do better with slightly cooler temperatures than warmer ones (60-65 degrees Fahrenheit), but everyone has different preferences here so experiment until you find out what works best for you! 
  • When you’re sitting at your desk, it’s easy to let your posture slide. You may have bad habits that have carried over from when you were working in an office or they could be new ones that developed because of the nature of remote work. Either way, these habits can cause pain and discomfort in the long run.To keep yourself healthy and happy while working remotely: 
  • Get up every hour or so (or as often as feels comfortable) and walk around for a minute or two–even if it’s inside your home! It’ll help keep blood flowing throughout your body which helps prevent clots from forming in legs/feet; keeps muscles flexible; gives energy boost without caffeine jitters (and saves money too). 
  • Practice good posture for better breathing capacity during exercise sessions so lungs work more efficiently when exercising harder later on (i.e., less chance of getting out-of-breath). 


Practice Mindfulness 

Mindfulness is the practice of being fully present and engaged in the current moment, without judgment. As a remote worker, practicing mindfulness can help to reduce stress, increase focus and productivity, and improve overall well-being. Here are some tips for incorporating mindfulness into your daily routine as a remote worker. 

  • Start your day with a mindfulness practice: Starting your day with a mindfulness practice, such as meditation, deep breathing, or a guided visualization, can set a positive tone for the rest of your day. Taking just a few minutes to quiet your mind and focus on the present moment can help to reduce stress and increase clarity. 
  • Take mindful breaks: Taking regular, mindful breaks throughout the day can help to refresh your mind and increase focus. Use these breaks to stretch, take a short walk, or simply sit in silence and focus on your breath. Taking a mindful break can help to increase your overall well-being and reduce stress. 
  • Practice mindful breathing: Mindful breathing is a simple and effective way to bring mindfulness into your daily routine. Whenever you feel stressed or overwhelmed, take a few deep breaths, focusing on the sensation of the air moving in and out of your body. This can help to calm your mind and reduce stress. 
  • Pay attention to your thoughts: Paying attention to your thoughts can help you to become more aware of patterns of thinking that may contribute to stress or anxiety. When you notice negative or stressful thoughts, simply acknowledge them and let them pass, without judgment. Over time, this can help to reduce stress and improve overall well-being. 
  • Incorporate mindfulness into daily tasks: Mindfulness can be practiced in even the most mundane tasks. For example, you can practice mindful eating by savoring each bite and paying attention to the flavors and textures of your food. You can also practice mindfulness while doing household chores or working by focusing on the present moment and the sensations of the task at hand. 

Some Other Useful Tips for Improving Your Health and Well-Being As A Remote Worker 


  1. Maintain a healthy diet: Eating nutritious meals and snacks is crucial for maintaining energy levels and boosting cognitive function. Incorporate whole foods, such as fruits, vegetables, lean protein, and whole grains, into your diet. Try to limit your intake of processed foods and sugar, which can cause spikes in energy levels and lead to crashes later on. Remember to also stay hydrated throughout the day by drinking enough water. 
  1. Manage screen time: Excessive screen time can strain your eyes, disrupt sleep patterns, and negatively impact your mental health. Set limits on screen time and make an effort to unplug from technology at the end of the workday. Use screen filters or blue light blocking glasses to reduce eye strain, and take regular breaks to look away from your screen and stretch your eyes. 
  1. Connect with others: Feeling isolated can be a major challenge when working from home. Make an effort to connect with coworkers, friends, and family regularly, either through video calls, text messages, or in-person visits. Having social support can help to reduce stress, improve mood, and increase overall well-being. 

In conclusion, by incorporating these tips into your daily routine, you can maintain your physical and mental health and promote a sense of well-being while working from home. Remember to prioritize your health and well-being and make self-care a priority, as it can have a positive impact on your work and overall quality of life. 


Leave a Comment