Work from Home Connection

Maximizing Your Productivity While Working Remotely

It’s becoming more common for employees to work remotely. However, distractions are all around, especially when working from the comfort of your home.

Every workspace has distractions, preventing you from staying focused on work-related tasks. Employees can take steps to maximize productivity at home and stay on track while maximizing work-life balance.

Stay mindful of these common at-home distractions:

• Roommates, family, friends and pets
• Housework and chores
• Emails, phone call and texts
• Social media and other online browsing
• Entertainment, including television and streaming services

Being a productive remote worker comes with responsibility, self-reliance and resourcefulness. Set yourself up for success with the following tips:

• Establish a designated workspace so you can mentally enter work mode.
• Get ready each day to help develop a routine and train your brain that it’s time to work.
• Plan your working hours and tackle the hardest work when you have the most energy.
• Set deadlines and focus on achieving them.
• Avoid multitasking and be aware of workspace stressors that trigger time-wasting behavior.
• Set boundaries with kids, pets and roommates.
• Take small breaks throughout your day to allow your brain time to reset.
• Separate work and personal time by sticking to your workday schedule and logging off as planned.
• Check in with yourself and note how you’re feeling.

Overall, setting clear boundaries with both co-workers and anyone at home will help make the remote workday more productive. If you’re feeling burnt out or often distracted, talk to your supervisor or manager about how they can help.

Adding Walking to Your Daily Routine

Working a remote or in-person office job that requires you to sit most of the day can affect your physical and mental health. Luckily, walking is a feasible way to exercise for most and can provide several benefits.

According to a study published by the American Journal of Epidemiology, just 30 minutes of physical activity a day can counteract a day of sitting. Another study from Columbia University found that just five minutes of walking every 30 minutes can offset some of the more harmful effects of sitting for extended periods, such as the increased risk of heart disease, high blood pressure and diabetes.

While walking is a relatively easy activity for most, it shouldn’t be overlooked as there are many benefits to regularly taking a stroll. Some benefits of walking include:

• Weight maintenance
• Reduced body fat
• Increased cardiovascular fitness
• Improved endurance
• Higher energy levels
• Better mood, memory and sleep
• Strengthened immune system
• Decreased stress

It can be difficult with a busy schedule to make time to go to the gym every day. Luckily, walking does not require much additional time and can easily be implemented into a remote routine. Consider the following tips for including more walking into your daily routine:

• Set small goals. Goals can include taking a 10-minute walk at lunch each day. By implementing small goals like this, you are more likely to maintain a new walking habit successfully.
• Diversity your routine. Change your walking routes to keep yourself from becoming bored. You may also consider walking at different speeds throughout your walk to keep things interesting.
• Establish a walking schedule with others. Invite friends or co-workers to walk daily as well. This not only encourages you to keep the habit because you know others are counting on you to show up, but it also keeps the walks from becoming monotonous. If you have friends or co-workers near you, invite them to walk with you.
• Set reminders. Decide when you want to walk during the day and set reminders to do so. It’s easy to forget to take a break when you get into your work, so setting reminders can ensure this doesn’t happen.
• Get a walking pad. If you cannot make time to walk during the workday, consider getting a walking pad if your home work environment allows it. This allows you to walk at a standing desk at any point during the day.
• Listen to your body. Don’t be afraid to take time off or modify your routine. It is important to pay attention to your body’s signals and take care of yourself so that you new routine is one that you can maintain.

Implementing walking throughout the day can not only improve your physical health, but your mental health as well. To learn more about creating a physical activity routine, talk to your primary care provider and discuss what works best for you.