International Mind-Body Wellness Day: WFH Edition – Balance Your Laptop, Life, and Lattes

The work-from-home (WFH) lifestyle—a trend that transformed from a temporary setup to the new norm faster than we learned to say “You’re on mute.” As a 4-year-old mother and someone who has been working from home for more than 4 years, I’ve experienced the joys and chaos of this lifestyle firsthand. While the benefits are undeniable (goodbye, standstill traffic and long commutes!), it’s no secret that WFH comes with its quirks—spending too much time with your "desk" (read dining table, if that suits more), juggling Zoom calls with chores, and, let's be honest, developing a questionable relationship with your pyjamas.

On International Mind-Body Wellness Day, let’s talk about achieving that elusive balance between personal and professional wellness while working from home. Because if you’re going to be your own IT department, barista, and motivator, you might as well be the best version of you!

Create Boundaries That Even Your Kids and Pets Respect

When your toddler becomes your meeting co-star or your pet thinks your keyboard is their new nap spot, it’s time to establish boundaries! Set clear work hours, and stick to them—this helps your brain understand when to switch between productive mode and couch mode. Tried and tested tip: Start and end your day with a mini ritual, like a cup of coffee (not tea; we’ll get to that in another article) or a quick journal entry to set intentions.

Move It, Move It

If your step count these days barely breaks double digits, it’s time for a change! Incorporate movement into your day:

• Try “micro workouts” between calls—think desk pushups or a quick stretch.
• Invest in a standing desk and for thrift lovers like me, a stack of old books to elevate your laptop (bonus: you’ll look good on virtual calls).
• Pro tip: Dancing to your favorite playlist counts as cardio, too. Yes, even if it’s just 30 seconds of embarrassing moves before turning your camera back on.

Mind Over Clatter

WFH means the line between personal and professional stressors can blur faster than your background on Zoom. Dedicate five minutes daily to mindfulness practices:

• Practice box breathing (4 seconds in, 4 seconds hold, 4 seconds out, 4 seconds hold). Shout out to Manoj Agarwal, PMP,CISSP,ITIL,TOGAF for teaching this to me.
• Take a digital detox break during lunch—your emails can wait; your brain cannot.
• Meditation apps or even staring at a plant while pondering the meaning of life can work wonders.

Upgrade Your Nutrition Game (Beyond Coffee and Chips)

WFH often leads to WFC (Work from Couch) snacking. Keep healthy options within arm’s reach—try nuts, fruits (keep them pre-washed and if possible, pre-cut), and dark chocolate (because wellness doesn’t mean punishment).

Human Connection Still Matters

Yes, your coworkers are now the desk-plant and pen-stand, but don’t forget to stay connected with real humans. Schedule virtual coffee chats or cit-chat team meets. And if you feel bold, initiate a “no work talk” with your colleague(s) over a video/audio call—it’s amazing how bonding over some random life experiences can boost morale.

Professional Goals, Personal Growth

WFH isn’t just about smashing work deadlines; it’s a chance to focus on holistic development. Learn a new skill, pick up a hobby, or set one personal goal weekly. Remember, self-improvement makes you better at work—and life.

The WFH Wellness Mantra

Work from home isn’t just about convenience; it’s about learning to thrive in a setup that demands adaptability. By incorporating these tried-and-tested strategies, you’ll find that sweet spot where your mind and body function in harmony—even when your Wi-Fi doesn’t.

So, this International Mind-Body Wellness Day (late post!), commit to prioritizing you. Because a happy, healthy you is the secret sauce to excelling at work (and life) from the comfort of your home.

Now, over to you!

How do you keep your mind and body in harmony? Share your experiences, tips, or even funny WFH moments in the comments below. Let’s inspire and learn from each other to make every workday a wellness day!

(Don’t forget to hydrate before you start typing!)

Riya Jacob Vaishnavi Prasad J R Chandra Mouli Ejje Rohan Katagi Pawan Sharma Nandini Sharma Shanti Sharma ICF PCC / EMCC Sr. Practitioner / Mentor Coach