The coronavirus pandemic has forced most people to work remotely from home. While it may seem easier and more convenient at first, it becomes a huge burden over time – both mentally and physically. Learn how to position your office in four corners and learn about the most important principles of healthy home office operation.
Working from home – threats
- Imbalance between work and personal life. When we spend all day at home, it is very easy to blur the line between work and personal life. Formally, doing work at home is much more difficult than in the office.
- Mood drop. Man is by nature a social being. Teleworking significantly limits direct contact with other people. Interacting with colleagues through instant messaging will never replace direct relationships.
- Too free approach to work. Standard office work requires you to take care of your appearance on a daily basis. Home office is associated with convenience, appearance issues are of secondary importance. Unfortunately, this can lead to the fact that we quickly relax and work responsibilities fade into the background.
- Difficult communication. Remote work prevents direct exchange of opinions and experiences between employees. Very often technical problems (problems with equipment, internet) are an additional obstacle.
Work from home and mental health
Telecommuting can negatively impact your mental health. Being alone at home, the lack of direct contact with another person causes feelings of isolation and isolation. Working remotely, we lose the possibility of social interaction, and this is largely reflected in our psyche. In addition, there are times when working in a home office puts a lot of pressure. People often feel judged and watched. These feelings cause intense stress and mental urge to work constantly (receive emails or phone calls regardless of the time of day or night).
Working from home – attitude and place of work
The correct organization of the workplace has a positive effect on our mental and physical health. This, in turn, means the effectiveness of the professional duties performed. How to equip a home office so that it is comfortable and functional?
- Armchair. Opt for an ergonomic office chair with adjustable backrest angle and seat height. It must be equipped with armrests and a headrest. A properly profiled chair adapts to the natural curves of the spine.
- Desktop. When choosing a desk for your home office, pay attention not only to the size of the countertop, but also to the height and depth of the furniture. The tabletop of the table should be 72-75 cm high. However, the depth, that is, the space under the tabletop, should be at least 70 cm. This will allow you to comfortably stretch your legs. It is worth choosing a desk that is equipped with a sufficient number of drawers and shelves for the things you need to work.
- Lighting. When working remotely, you should have as much natural light as possible. If possible, place your desk near a window. When it comes to artificial lighting, LED lamps are ideal – they do not heat up and consume little energy. It is best to choose a light close to daylight for work (3000-4000 K).
It is also extremely important to maintain correct posture while working. Sit comfortably at your desk and grab the keyboard. The folds at the elbows should form a right angle. The feet should be on the floor. The top edge of the monitor should be slightly below eye level. The optimum distance to the screen is approximately 70 cm.
The principles of healthy work at home
How to work from home:
- Set a schedule
- Remember to take breaks
- Make sure you stay in touch with people live
- Take care of regular meals
- Set aside a place to work
- Set the ritual at the end of work; do not open the computer after
Set up a schedule. When working from home, you must ensure regular working hours. This will help maintain a balance between professional and personal life. Try to start and finish work at the same time. Do not do household chores while you are working, and vice versa – forget about work when cleaning or preparing food.
Remember to take breaks. Take breaks from work, ventilate the room, and stretch from time to time. Taking breaks is extremely important, not only for health, but also increases our performance.
Be mindful of your personal life. While working in a home office system, we have limited interaction with other people. We communicate by phone or chat. This form will never replace live broadcast. After work, hang out with friends; arrange outdoor activities, and more.
Remember to eat regularly. Many people who work remotely from home forget to eat. Instead of eating nutritious foods, they often switch to unhealthy snacks. Set aside time in your work schedule for a full meal. Drinking water regularly is also important. Place the water carafe in a place convenient for you.
Define a workplace. It is best if you organize your office in a separate space. Everything you need to work should be at hand. Also, take care of the proper arrangement of your home office. A comfortable chair, the right lighting, and small gadgets like a coffee mug or some greenery will make your job better and more efficient.
Schedule a final ritual. Find your own way to feel like the workday is over. Close the laptop, put it in the closet and, for example, turn on your favorite music. Remember to do this all the time.