The FULL GUIDE to work from home while maintaining mental health and productivity

TABLE OF CONTENTS...

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• Post intro 🔝
• How to create a productive workspace.
  • Getting into work clothes.
• How to pay attention to our mental health.
  • Isolation and loneliness.
  • Blurred boundaries.
  • Reduced collaboration and creativity.
  • Anxiety, stress, and pressure.
  • Distractions and reduced productivity.
  • Technostress.
  • Lack of career advancement opportunities.
  • Simply, depression.
• How to nurture productivity and mental health at the same time.
  • Regular breaks, mindfulness, and physical activity.
  • Working from home anywhere.
  • Establishing boundaries and saying “No.”
  • Embracing technology for efficiency.
  • Make time for support and social connection.
    • Virtual coffee breaks.
    • Online communities.
  • Time management tips.
    • Prime time.
    • Time flexibility.
    • Establish a clear end to your work sessions.
  • Communication.
    • Communicate, communicate, and communicate.
• Post outro 🔚

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In recent years, the concept of working from home has become more prevalent than ever. While the flexibility and convenience of remote work are undeniable, it also brings forth unique challenges. Balancing productivity and mental health becomes crucial for individuals navigating the intricacies of a home-based work environment.

Elloh frens 👋 welcome back!

In a recent survey, an overwhelming 77% of the awesome folks who participated shared that they felt way more productive when working remotely than in the confines of a typical office.

And guess what? In another survey, a whopping 82% of fantastic respondents reported feeling genuinely happier while doing their thing ✨ remotely. It looks like working from anywhere is not just a trend but also a happiness booster!

However, remote work is not all sunshine and rainbows.

Working from home means that all the chaos of your home—from pets, family members, kids, and kitchen noises—is part of your entire workday. Self-discipline, concentration, and a work ethic are needed to successfully navigate this process.

So today, I want to share with you some practical tips and strategies to not only enhance your productivity but also safeguard your mental well-being during working hours at home.

How to create a productive workspace.

In short, you’ll have to create a dedicated workspace. But it is not that simple! Creating a dedicated workspace is not just about having a physical location for your work; it’s about setting the stage for a focused and professional mindset.

It’s not enough to only choose a quiet area with minimal distraction; you might also want to decorate it with items that inspire productivity. For example, consider ergonomic factors when selecting furniture. A comfortable chair and an adjustable desk can prevent discomfort during work hours.

If that’s too costly, there are still plenty of other things that can help you create a dedicated workspace. Start by setting an alarm for specific working hours, breaks, and lunchtime. A consistent schedule helps create a sense of normalcy and improves overall time management.

Make sure to position your monitor at eye level and maintain a proper keyboard and mouse setup to prevent strain and discomfort. Because, as we know, taking care of our physical well-being contributes significantly to our overall productivity.

Getting into work clothes 🤨

While the allure of working in pajamas is tempting, getting dressed as if you were going to the office can positively impact your mindset. Changing into work clothes signals the start of the workday, helping you transition into a professional and focused mindset.

This is not for me personally, but you definitely can consider it! Maybe create a casual ‘work wardrobe that is comfortable yet distinct from your loungewear. Small rituals like this can contribute to a more productive work experience.

The general goal is to create a sense that allows you to mentally transition into ‘work mode’ instead of a ‘stay-at-home dad’ mode, or whatever your status is out of work. 🙂 That being said, incorporating a routine to kickstart your work session is essential.

How to pay attention to our mental health.

Have you felt a shift in your mental game since diving into remote work? Even without the whole commuting hassle, are stress levels still doing the cha-cha in your life? 🤔 And despite the freedom to work from pretty much anywhere, are you starting to get those lonely vibes?

Working from home can throw some curveballs at your mental well-being, turning once chipper and productive folks into tired, unmotivated, and slightly cranky versions of themselves.

Don’t wait until you hit rock bottom—take the reins and recognize those early signs of mental health blues. That way, you can deal with it head-on and figure out your next moves like a pro.

Isolation and loneliness.

One of the most notable drawbacks of working from home is the increased sense of isolation and loneliness. Without the daily interactions with colleagues, water cooler chats, and impromptu meetings, remote workers may feel disconnected from the social fabric of the workplace.

Over time, this disconnectivity from your coworkers and the rest of the world can contribute to feelings of loneliness and a lack of camaraderie; and loneliness is associated with higher rates of depression, anxiety, to even somatic symptoms like random physical pain.

Blurred boundaries.

The line between professional and personal life becomes increasingly blurred when your home doubles as your office. Without a physical separation between work and leisure spaces, individuals may find it challenging to ‘switch off’ at the end of the day.

This lack of boundaries can lead to overworking, burnout, and a perpetual feeling of being tethered to the job.

Reduced collaboration and creativity.

Team synergy often flourishes in a face-to-face environment where spontaneous brainstorming sessions and collaborative efforts are the norm. Working from home may hinder the natural flow of ideas and diminish the creative energy that arises from in-person interactions.

Video calls and virtual meetings, while valuable still, often lack the dynamic nature of face-to-face communication.

Anxiety, stress, and pressure.

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Dealing with the ins and outs of working from home can stir up a variety of anxieties. The pressure to hustle around the clock is one such form. If you’re hustling to find and create work, chances are you’re squeezing in tasks whenever you can.

However, without proper time to disconnect and unplug, the risk of burnout looms large. Especially for those working in the same space they call home, the line between work and personal life blurs, creating an added layer of pressure. The expectation of being on when you should be off can be overwhelming.

The stress can double or triple when you find yourself wearing multiple hats. Working remotely demands a diverse skill set—time management, invoicing, marketing, IT troubleshooting, customer service, and more. Juggling between these roles throughout the day can leave anyone feeling worn out.

Distractions and reduced productivity.

While the absence of office distractions is often touted as a benefit of remote work, the reality is that home environments come with their own set of diversions. Family members, household chores, and the allure of personal devices can all contribute to decreased productivity.

The constant need to navigate distractions can lead to heightened stress and decreased job satisfaction.

Technostress.

The reliance on digital tools and constant connectivity can contribute to not only regular stress but more specifically, technostress—a modern phenomenon characterized by the negative psychological impact of technology use.

Endless virtual meetings, constant notifications, and the pressure to always be reachable can lead to anxiety, fatigue, and an overall sense of being overwhelmed.

Lack of career advancement opportunities.

Without face-to-face interactions with supervisors and colleagues, remote workers might find it challenging to showcase their skills, express career aspirations, and build the professional relationships crucial for climbing the corporate ladder … potentially hindering career advancement opportunities.

Simply, depression.

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Feeling stuck while working from home can give rise to a sense of depression. The absence of traditional career milestones, like a shiny new nameplate or a prestigious corner office, might make it seem like you’re not achieving as much as your office-bound peers.

The cumulative effects of anxiety, stress, and loneliness that often accompany remote work can contribute to or exacerbate feelings of depression. Unfortunately, it goes beyond a simple case of the blues. According to the Mayo Clinic, symptoms may include …

• Angry outbursts, irritability, or frustration (even over small matters);
• Loss of interest or happiness in activities such as sex or hobbies;
• Sleep disturbances, including insomnia and sleeping too much;
• Tiredness and lack of energy, so even small tasks take extra effort;
• Increased cravings for food;
• Anxiety, agitation, and restlessness;
• Trouble thinking, concentrating, making decisions, and remembering things;
• Unexplained physical problems, such as back pain or headaches;
• Often waiting to stay at home rather than going out to socialize or do new activities.

How to nurture productivity and mental health at the same time.

The silver lining is that your mental well-being doesn’t have to take a hit when you’re working from home.

By now, we must understand that navigating the professional terrain within earshot of family chatter, pet antics, and the occasional microwave ding isn’t a walk in the park. To obtain the work-life balance we all always dream of, we have to make a conscious effort to hone our self-discipline, concentration, and work ethic.

It won’t be a seamless journey, and success might not come easily, but over time, you’ll figure out how to strike a harmonious balance between your personal and professional lives within the confines of the same physical space.

Regular breaks, mindfulness, and physical activity.

Chilling out your brain is key. Even when you’re not actively doing something, the gears are still turning. Ever catch yourself stressing about a meeting or rehashing that road rage episode from ten miles back? Well, that’s your brain DMN aka. ‘default mode network’ lighting up.

Now, here’s the cool part—mindfulness. Just being aware of your thoughts without judging can mix things up in your DMN. Harvard big shots found that regular mindfulness can physically rewire your brain, dialing down stress-related gray matter and amplifying the chill gray matter.

Even Yale educators found that mindful folks have a less rowdy DMN both during and after meditation.

Don’t forget about breaks—they’re like the secret sauce for maxing out your productivity. Don’t count on magically remembering to take a breather because, trust me, work’s gonna swoop in and steal your chill time.

My go-to move is to treat breaks like any other task. Jot down the day’s to-dos, then sprinkle in breaks where they make sense.

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Do you have a white paper and two short articles to tackle? Slam out the first article with your morning brew, kick back for a bit, knock out the second one, and save the white paper for the post-lunch power hour. Easy peasy.

Engage in physical activities such as stretching, walking, or quick workouts to refresh your mind and body. Exercise has been proven to reduce stress and improve overall mood. If that’s too much, don’t worry; simple breathing exercises or stretching routines still contribute significantly to stress reduction!

For those who love nature, ecotherapy … emerges as a powerful antidote to anxiety, stress, and depression. Research indicates that outdoor walks can contribute to reduced blood pressure and stress hormones.

According to Dr. Jason Strauss from the Harvard-affiliated Cambridge Health Alliance, focusing on pleasant natural elements like trees and greenery helps shift your mind away from negative thoughts, reducing overall worry.

Consider also combining your exercise routine with a nature walk; talk about killing two birds with one stone! Alternatively, organize a group bike or hike to infuse a social element into your outdoor escapade. Three birds with one stone!

Working from home anywhere.

Working remotely opens up a world of possibilities, and trust me, it can mean a lot of different things. Most people tackle their projects from the cozy confines of their homes, but many people also find themselves setting up shops in some pretty quirky places. Picture this: …

1. Revisiting your childhood bedroom;
2. A work setup in your partner’s childhood bedroom;
3. Turning a car into an impromptu office in a minimarket parking lot;
4. Tackling morning routine in another car on the way to another city;
5. Frequenting numerous coffee shops across the country;
6. Making use of airport lounges—nothing too extravagant, just the standard waiting areas. You can even bring your own bento! Because why not?!

As a remote worker or freelancer, you get the freedom to operate incognito—no one really knows where you are, what you’re rocking, or how fast you’re cruising down the freeway. It’s a cool perk, but like any other good thing, it comes with responsibility.

It’s on you to figure out when and where you’re at your best and to keep the lines of communication open with your manager. For me personally, on a regular day, you’ll find me at my desk, just a few steps away from the fridge. You know, the essentials … like cold coffee!

Establishing boundaries and saying “No” 😕

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In the world of remote work, preventing distractions is a game-changer. Let’s face it—your friends and family might not fully grasp your work schedule or the need to prioritize tasks. This sentiment resonates with many in the WFH and freelancer online communities, making it a common gripe.

Here’s some advice from me: embrace the power of saying “No,” often. Make sure to clearly define boundaries between work and personal lives.

Your loved ones may have a laundry list of tasks for you, from household chores to running errands or even cat-sitting for the neighbor. They might tempt you to cut out early or indulge in an extended lunch. While it’s okay to loosen up when your workload allows, setting firm boundaries is crucial.

Be prepared to reiterate this point until it’s crystal clear. When someone interrupts your flow, communicate that you’re working, when you’ll be available, and if you can assist them later.

As someone who spends every day immersed in writing, maintaining a level of concentration dubbed “superhuman,” “gross,” or “impossible” by others is no walk in the park. Writing day in and day out is undeniably challenging, especially for someone relatively new to this.

But you know … as many have discovered, seemingly impossible feats become routine when they’re your bread and butter. So unless there is a child wailing in your ear or a parade drumming outside your window, let most distractions stem away from your thoughts.

While some people may prefer music or background TV, my secret sauce is Twitch streams! Yash, I do stream on Twitch every other day around 1 a.m. UTC, and I have my productivity time while I stream! I usually dedicate around 4 to 5 hours to writing blog posts, and I would even say “No, later,” to my landlord if they knocked on my door during that time!

Also, having a dedicated workspace is a game-changer. Whether it’s a room, a desk, or even a virtual space like a whole new browser profile in your Chrome browser solely devoted to work … it trains your brain to stay on task. But still, physical boundaries will always be more effective than the virtual ones. It fosters a mental correlation that keeps you in the zone.

Embracing technology for efficiency.

In an era dominated by digital advancements, working from home has become the new norm for many professionals. Embracing technology has undoubtedly revolutionized the way we work, making tasks more efficient and accessible.

However, as we navigate this digital landscape, it’s crucial to strike a balance that maximizes productivity without succumbing to the pitfalls of technostress, just like we’ve discussed before.

The benefits of leveraging technology for remote work are undeniable. Seamless communication, collaborative platforms, and project management tools have transformed the traditional office space into a virtual realm where teams can connect and collaborate effortlessly.

This newfound flexibility empowers individuals to manage their time efficiently and foster a work environment that accommodates diverse schedules and preferences.

However, the convenience of technology comes with its own set of challenges. The constant barrage of emails, virtual meetings, and notifications can lead to a state of information overload, contributing to heightened stress levels and decreased overall well-being.

This technostress phenomenon has become increasingly prevalent as individuals struggle to establish boundaries between work and personal life in the digital realm. So, make sure to leverage technology as a tool for your productivity, and not to hinder it from happening.

Make time for support and social connection.

Harnessing the support of your peers can be as impactful as cognitive behavior therapy during challenging times. Therefore, make it a priority to set aside time every week to connect with your close circle of friends and family who uplift you rather than bring you down.

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On weekdays, make sure to also have regular connections with your colleagues, or even just one person that you can share a little of your work with.

Fostering social connections is essential for maintaining a sense of belonging in a remote work environment. Schedule regular virtual meetings with colleagues to discuss both work-related matters and casual topics.

Create virtual social spaces, such as online happy hours or game nights, to facilitate informal interactions. Encourage open communication and be proactive in reaching out to colleagues.

Virtual coffee breaks.

For example, you can replace traditional water cooler conversations with virtual coffee breaks. Schedule informal video calls with colleagues to maintain social connections and recreate the camaraderie of an office environment.

Organize virtual team-building activities to strengthen bonds. This could include online games, collaborative projects, or themed virtual events.

Online communities.

You can also join online communities or forums related to your industry or interests. Engaging with like-minded individuals provides an outlet for networking, sharing experiences, and seeking advice; reducing feelings of isolation.

Actively participate in discussions and contribute your expertise. These communities can be valuable sources of information and support.

Join my Discord server: https://discord.gg/zDNC6nzkcZ

Time management tips.

Setting time constraints for tasks can boost efficiency and prevent procrastination. Break down larger tasks into smaller, more manageable segments, each with its own time limit. This approach promotes a sense of urgency and helps you stay on track throughout the day.

Experiment with the two-minute rule—if a task takes less than two minutes to complete, tackle it immediately. This prevents small tasks from accumulating and becoming overwhelming.

Prime time.

Starting your workday early can significantly enhance productivity and mirror the structure of a traditional office environment. Establish a morning routine that includes tasks like checking emails, setting priorities, and planning your day. This proactive approach helps you kickstart your workday with a clear focus.

You don’t have to mimic office hours to a minute, but you definitely should start your workday when you feel most alert and productive. Whether it’s 9 a.m. or a bit earlier, align your schedule with your natural energy peaks.

Categorize yourself as either a morning lark or a night owl. Studies genetic differences between the two, so understand that your energy levels might vary based on your genetic predisposition. For example, for us night owls 🦉 we shouldn’t be afraid to embrace our creativity during the quieter night hours!

Time flexibility.

As a remote worker, balancing your online presence for meetings across different time zones can be tricky. This is your first step in crafting your flexibility consciously. Make sure to craft a schedule that accommodates your responsibilities and aligns with your natural circadian rhythm.

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Occasionally, disruptions to your schedule are unavoidable, even for the most dedicated remote workers. Instead of dwelling on it, cut yourself some slack. The key is to swiftly return to your routine. In most instances, your co-workers won’t even bat an eye as long as you continue meeting your work commitments.

Remember that the flexibility to work remotely is granted based on trust in your time management skills, so a minor hiccup here and there is unlikely to raise eyebrows.

Of course, you can also leverage various technologies to bridge the gap and make scheduling feasible. While your East Coast colleagues might be heading to lunch, your teammates in Hawaii may just be starting their day. Coordination is key. That being said, let’s talk about communication.

Establish a clear end to your work sessions.

Designate a consistent quitting time for each workday to maintain a healthy balance. Having a set end time helps prevent distractions and ensures that your work doesn’t expand endlessly. Think of it like containing gas in a jar—time constraints keep your workload in check.

Consider using a timer app to track task durations and stay mindful of your schedule.

Remember that work is just one facet of your day, and it’s crucial to recognize this, especially as your workload grows. While occasional projects may demand extra hours, consistently working beyond eight hours a day warrants a conversation with your boss. If you’re feeling overwhelmed, it’s essential to address it.

Burning the midnight oil may seem like dedication, but it often leads to fatigue the next day, impacting your overall well-being. Working overtime without a clear purpose can set unrealistic expectations among your colleagues. Prioritize your time, and others will likely follow suit.

Remember that your mental health thrives on breaks, and your brain needs time to recharge.

Communication.

Being a remote worker or freelancer demands a heightened awareness of how you present yourself in written and verbal communication. Unlike traditional office settings, where non-verbal cues are abundant, clarity in your emails, chats, and phone interactions becomes paramount.

A substantial part of a good day involves communicating with team members and clients through emails. Similar to any form of writing, it’s crucial to proofread your messages before hitting send.

Additionally, especially if you’re working in business fields, I recommend routinely CC’ing your manager on client communications to maintain a transparent record of your conversation.

Many who worked remotely also say that they made significant lifestyle improvements by turning off email notifications on their phones. Especially for those who tend to get triggered by an immediate shift into work mode every time they wake up to a barrage of emails, you should really consider this change.

The only time you must check your email is during business hours, or when you’re on your way to your work desk from your kitchen.

When going on vacation, utilize your auto-reply to keep everyone informed about your absence. While you might eagerly anticipate your trip, others may not be aware, especially since you’re not physically present at the office.

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It’s crucial to communicate your whereabouts and duration of absence. Equally important is refraining from working during vacations to ensure personal and family well-being.

Throughout the workweek, effectively communicate any time you’ll be away. Despite working autonomously, I keep my manager informed about potential offline periods. Simple practices, such as sharing doctor’s appointments on a shared calendar and sending a quick email before travel, take only a minute but ensure my boss understands the reasons for delayed responses.

A note for the tone of voice: personally (everyone can have different preferences and reserved reputations), I’ve found that a strategically placed emoji or GIF can clarify my intended tone, especially in internal communications.

While, of course, many offices are more accepting of these expressions, maintaining a professional tone with clients remains essential, as is avoiding the use of GIFS and emojis. That being said, always adapt to the nature of your field and department.

Communicate, communicate, and communicate.

Embrace the rule of seven as a guiding principle in effective communication, asserting that individuals require exposure to a message at least seven times before it becomes ingrained in their consciousness. This rule underscores the significance of repetition in ensuring information is internalized and retained.

Therefore, if there’s a sense that you might be overcommunicating a particular piece of information, it likely indicates that you are striking the right balance. Embracing this principle can significantly contribute to the effectiveness of your messaging strategy, ensuring that information is not only conveyed but also internalized by the person on the other side of the line.

Don’t underestimate the power of communication.

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Effectively managing the demands of remote work involves adopting a comprehensive and sometimes difficult approach, balancing productivity and mental well-being. Achieving equilibrium between the advantages of flexibility and the importance of social connection is vital for nurturing a thriving remote work setting.

I really hope I can help everyone to not only maintain better productivity but also flourish in a remote work setup.

Remember that finding the right balance is a continuous journey, and it’s essential to adapt these strategies to suit your unique needs and circumstances. With intentional effort and a proactive mindset, I believe you can transform your home into a work hub that is productive, positive, and away from unhealthy tendencies that bring many people to their misery.

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“Good work is good work wherever it is.”

— Lesley Ann Warren.