Fortunately, there are some strategies you can use to help your remote workers stay healthy and happy while they keep things moving from home:
Physical
- Get outside every day for fresh air and sunlight
- Eat healthy, whole foods and keep lots of healthy snacks and fruit in the house; limit consumption/get rid of unhealthy foods (sugary snacks, processed foods)
- Drink lots of water - keep on desk all day
- Stand up during the day - take calls standing, walk around the house, treadmill or bike.
- Maintain exercise routines
- "Walk the dog" even if you don't have one
- Put a recurrent reminder on your calendar to get up, stretch, walk around, etc.
- Create a challenge for yourself and/or with colleagues
- Look for free exercise apps such as 7-minute workout. Nike Training, etc.
- Search YouTube or cable provider for free yoga and strength training routines
- Maintain sleep schedule - aim for 7 - 8 hours per night
- Incorporate some ergonomic exercise into your workday. Examples include shoulder rolls, wrist rolls, hand stretches, neck stretches, hip stretches, hand grips (squeezing a stress ball or hand grip)
Emotional
- Take breaks throughout the day - schedule into calendar
- Look for free deep breathing, meditation or mindfulness apps such as insightTimer, Calm or Headspace
Social
- Use multiple channels to communicate with colleagues - video, IM, phone
- Have frequent check-ins with colleagues; proactively schedule check-ins with people for virtual "drop by" conversations
- Use internal social sites or group chats to engage with colleagues
- Schedule an errand during the day to prompt you to leave the house
Work
- Create a space dedicated for work only and with some privacy
- Ensure your workspace is set up properly and you have what you need, de-clutter workspace
- Don't be tempted to start work the moment you get up. Use your "commuting" time to take a pre-work walk, prepare nutritionous food for the day, read, write in journal
- Treat your work at home days as if you were going to the office. Dress appropriately (with reason - probably don't need to wear a suite working from home, but don't wear pajamas either!)
- Take a lunch break
- Keep a regular work schedule and turn off computer by a certain time each day and walk away. Shut office door and don't go back!
Children/Families
- Maintain or create schedule for your children
- Make sure your family members respect your work area as a place of business
Vendor Resources
- Leverage wellness content/resources from EAP and health plans; some may have content specific to remote workers
- If you have a wellness vendor, this is a great time to promote digital platforms. Reach out on videos/tutorials for desk yoga, stretching, meditation, or other virtual programs. Promote digital coaching programs, if available.