Working from home has become the norm for many of us, especially after the seismic shifts brought on by the COVID-19 pandemic. In fact, the number of people working remotely skyrocketed from just 6.5% of the workforce in 2019 to as high as 60% in 2021.
But despite how common remote work has become, it's still a relatively new concept in the professional world. Figuring out how to thrive while working from home is a learning curve for many of us. TURNER's Natania Wright has some work-from-home tips that are practical, mostly low-cost or free and — even better — backed by some solid science.
Starting Your Day: The Power of Routine
How you start your day can set the tone for your entire workday.
- Light Exposure: Ideally, get direct sunlight within the first 30 minutes of waking up. Sunlight helps to set your circadian rhythm and increases alertness. If you’re not in a sunny area, as much overhead light as you can get will still have an impact.
- Light Exercise: A 20-minute walk, preferably outside, helps transition my brain from "waking up" mode to "workday" mode. It’s invigorating and really gets my day started on a positive note.
- Delayed Caffeine: It’s tempting to drink that first cup of coffee right when you wake up. But waiting 60–90 minutes before consuming caffeine can help prevent an afternoon energy crash. This is because caffeine blocks adenosine, a molecule that gradually helps you wake up.
- Breakfast: I’m a big believer in eating a nutritious breakfast. I used to skip it entirely, but now I find that having something simple and protein-rich helps me stay focused without feeling hungry by mid-morning. Eggs, oatmeal, or a protein smoothie are my go-to options.
Setting Up Your Space: Creating a Productive Work Environment
One of the major perks of remote work is that you get to design your own workspace in a way that encourages good habits, comfort and productivity.
- Laptop Stand: If you invest in one thing, make it a laptop stand. It positions your screen at eye level, which helps your brain stay focused on what’s in its line of vision. It also prevents sleepiness, which can be caused when your screen is low and your eyes are looking downward.
- Natural Light: If you can, sit near a window. Research shows that exposure to natural light in the morning is crucial for setting your brain up for focus. This impact is even greater if you can get that light through an open window. If that is not possible, put some bright lights near your desk, especially in the first half of your day.
- Dedicating a Workspace: Avoid working from your bed or couch. Having a designated area for work, even if it's just a small corner of your living room, helps create a mental boundary between work and relaxation.
- Standing Desk: Research suggests standing for half the day and sitting for the other half is ideal for productivity and alertness. Standing desks (or adjustable desks) allow you to easily alternate between sitting and standing throughout your day.
Getting into the Flow: Techniques for Staying Focused
There are a few strategies I’ve found particularly effective for staying engaged and productive throughout the day.
- The Pomodoro Technique: This method involves working for 25 minutes, followed by a 5-minute, mindless break. I love using this because it allows me to break up my day into manageable chunks. Spend your 5-minute break doing something truly mindless; doodling, looking out the window, stretching, taking deep breaths, etc.
- Eat the Frog: This strangely named technique is all about tackling your hardest, most dreaded task first thing in the day. By getting it out of the way early, the rest of the day feels more manageable and less overwhelming. It also takes advantage of the fact that your brain is most primed for detail-oriented and analytical tasks in the morning.
- Time Blocking: For tasks that keep getting pushed aside, try scheduling dedicated blocks of time on your calendar to tackle them. Time blocking helps create accountability and ensures that critical tasks don’t fall through the cracks.
General Tips for Working From Home
Aside from the specific strategies above, there are a few general tips that have made my remote work experience smoother.
- Coffee Shops for a Change of Scenery: Breaking up your week by going to a coffee shop can be a nice change of pace and way to get out of your house. I recommend meeting up with a coworker in the area, if possible.
- Make Your Phone Less Interesting: Set your iPhone to black & white mode to make it less visually enticing. This helps me stay focused and serves as a visual reminder to not scroll when I pick my phone up.
- Stay Hydrated and Nourished: Prevent the dreaded afternoon slump! Drink water throughout the day and keep healthy, easy-to-make meals (like sandwiches or salads) on hand for lunch. Working through lunch may make you more productive in the short term, but it will lead to a crash later on in the day.
Wrapping Up Your Day
After a productive day, it’s important to transition out of work mode.
- Set a Hard Stop: One of the hardest things about working from home is knowing when to “log off.” Set boundaries by scheduling a hard stop each day, like a workout class or a personal activity you enjoy. This helps both to complete work by the end of the day, and to ensure you can put some space between your workday and evening.
- Get Some Physical Activity: Whether it’s a walk, a workout, or even just a quick stretch, moving your body at the end of the day helps signal the end of work and the start of your personal time.
- Socialize: Any kind of social interaction is great, even just a quick chat with a roommate or friend at the gym, but I recommend joining an adult sports league. They’re usually affordable, low stakes and a great way to have something consistent on the calendar that helps meet new friends.
- Prioritize Sleep: Finally, nothing beats a good night’s sleep. Stick to a consistent sleep schedule, aiming for around 7-9 hours per night.