How to Thrive Working from Home

 Times have suddenly changed and we need to adapt. Working from home has disrupted healthy habits. People aren’t walking to work, they are moving less and visiting the fridge more. Anxiety is up and people are feeling isolated. Several months of this will prove disastrous for waistlines and mental wellbeing.

This is exactly the time to dial up wellbeing not let it drop off the radar to ensure people are equipped to deal with the challenges, the change to how we work and the stress of current events.

Working from home brings an opportunity for people to take greater control over their working day to prioritise self care – and it’s more important than ever because the only way to get through this is being physically and mentally our best. 

Re-invest into exercise

 As you don’t have to commute to work you have potentially gained 5-10 hours in your week. As you aren’t walking to work, you need to re-invest some of that time back into exercise. With no distinction between work and home life, exercise is a great way to break up your day. Exercise is so important for energy levels, clarity of thought, de-stressing and mental wellbeing, all of which are essential right now for innovation and effectiveness.

·      Start the day with a workout to set yourself up for a positive day

·      Break up your day with a workout, or

·      Conclude your day and decompress with a workout

Get in touch for an easy to follow bodyweight home workout.

 Get up and move

 Working from home is reducing movement. We all know exercise is a great way to deal with stress. What is also important is regular daily, incidental movement. If you sit around all day, stress will accumulate. Keeping active by getting up to move is equally important.

 Every 60-90 minutes:

• Get up 
• Move around
• Stretch and twist
• Take some deep breathes
• Drink some water

 I call this my instant energy action plan that will also assist with reducing stress. You can also consider active phone calls by either going for a walk outside or move around instead of sitting down.

Drink plenty of water and eat well

 Drinking plenty of water is vital for energy levels so keep the hydration up. Drinking plenty of water will also curb food carvings because when we are thirsty our body misinterprets this as signal to eat (binge!) not drink water. Some research is also suggesting drinking plenty of water is a small way to reduce the risk of the virus.

Working from home could prove disastrous for the diet with unlimited access to the fridge. First, do a fridge and cupboard purge to remove the naughty stuff. You can’t eat what’s NOT in the cupboard. Instead replace it with healthier options. Food might be scarce in the supermarkets but fresh food is still abundant, so there is no excuse not to eat well. 

Make sure you stop for lunch. This is equivalent to re-filling the petrol tank in your car. How can you expect to focus and problem solve with low blood sugar? My go to healthy snack is a piece of fruit and a small serve of fresh nuts because this provides all the macronutrients of a meal: protein, fats and carbs.

For further information on healthy eating, read my ‘How to Eat Well’ article.

 Dial down worry and upgrade gratitude

The current situation is concerning but reading every news article and update is only going to fuel fear. Yes, stay informed but go on a digital detox and do not spend every waking moment reading or discussing current events. Choose where you get your news and limit yourself.

Let’s keep some perspective and re-focus on the things we still have. Gratitude is so effective for nurturing a positive mindset and reducing stress. Instead of going to bed reading the latest update spend some time focusing on what went well today and all the good things in your life. You will sleep better for it.

Get to bed on time

Sleep is critical for our immunity and mental wellbeing. It’s when the body goes through growth and repair, including processing and sorting mental files in your brain. Hence, if you don’t get enough sleep you are more susceptible to illness and mental health issues as well as feeling tired. With all the worry you may not be sleeping well so it’s important to take steps to nurture your sleep routine. The big one being get to bed on time. Aim for 10pm. Don’t spend extended time working on screens before bed. You need to dim the lights, wind down and relax one to two hours before bed.

Here is your Working from Home Wellbeing Plan

·       Re-invest time gained from commuting into exercise

·       Start, break-up or wind down your day with a workout 

·       Get up and move every 60-90 minutes

·       Drink plenty of water to reduce cravings and increase energy

·       Eat well by having the right foods available 

·       Dial down on the worry and upgrade gratitude

·       Cultivate your sleep routine and get to bed on time 

Staying physically and mentally healthy is not only our first line of defence, it’s the only way to get through the current situation. Prioritising a few simple strategies will make a big difference to how you feel and perform so you can upgrade surviving to thriving in uncertain times.

About me

Timo Topp is a wellbeing coach, author and speaker with 25 years experience. “It is my purpose and passion to empower people to live healthier lives and the current situation has only strengthen my resolve for sharing a message of hope and health” Timo is the creator of ‘Well for Work’ a workplace wellbeing program and author of EAT, MOVE, LIVE

Get in touch 

For help with personal wellbeing or workplace initiatives to get back to thriving email [email protected] or check out the website www.timotopp.com