With the lockdown declared in March 2020 due to COVID-19, remote work experienced a real boom, forcing most companies and employees—whose jobs allowed it—to adapt quickly, sometimes at the expense of people’s comfort and posture. How can you best organize yourself under these conditions to stay productive? How can you avoid pain caused by poor posture? Are there ergonomic solutions to improve your home workspace? Here are a few tips to help you find ways to improve your situation and make the most of this unusual period in the world of work.

Working from home can be a real challenge for some people: a change in pace, new habits to adopt, and difficulties staying organized and focused—especially when family life gets in the way, particularly with our little ones. However, this new routine can be beneficial professionally if you follow a few best practices to establish a healthy routine that works for both your personal and professional lives.

Although it offers many advantages, such as increased productivity, working from home is a unique way of working that requires some skill to “master.” Some people say they’re more efficient, particularly because of the time saved by not having to commute. Others find it difficult to work because of the many distractions at home. However, it’s very easy to get organized and improve your working conditions by following these tips:

1. Set a regular schedule for yourself

Just as you would at the office, it’s important to set regular working hours at home. After all, achieving a work-life balance isn’t easy. When working from home, you avoid time wasted commuting, but without a clear boundary, you lose that separation between home and work, as well as all the mental cues needed to know when you’re switching from one setting to the other. Setting a schedule to follow also helps you condense your work time and thus optimize your productivity, without sacrificing your family life.

2. Take the time to get ready in the morning

The most tempting mistake is to set your alarm a little later and grab your computer as soon as you get out of bed. This bad habit is a source of stress that doesn't set you up for the rest of the day.

Get up a little earlier, and take the time to get ready, dress appropriately, eat breakfast, and have your coffee just as you would before heading to work. These habits help you subconsciously prepare to switch from one setting to another, thereby avoiding negative emotions that can affect the quality of your work and your productivity. This will also help you subconsciously make a better impression on your colleagues during video calls.

3. Set up your workspace and resist the temptation of the couch

Choose a place that’s conducive to work—ideally a dedicated space, such as a separate room or an office where you can easily shut yourself off by closing the door. This will minimize noise and outside distractions. The quiet environment will be appreciated by both you and the people you’re talking to if you need to make phone calls or hold video conferences.

If that's not possible, find a spot that resembles a workstation—such as a table—and sit in an armchair or a chair.

Be sure to check a few ergonomic points to ensure you have good posture: your back should be against the backrest, and your feet should be flat on the floor. If your feet don’t touch the floor, use a footrest—or, if you don’t have one, a stack of books—to raise them so that your knees form a 90° angle.

If there are no armrests, rest your forearms on your desk or work surface to keep your shoulders relaxed. If your shoulders are too high, you may experience pain by the end of the day. So place a cushion under your buttocks, and raise your feet as explained earlier if they’re off the floor.

4. Stay organized just like at the office

With a dedicated workspace, it’s easier to keep your equipment and belongings nearby—such as your computer gear (laptop, tablet, mouse, keyboard, etc.) or your documents. In the evening, remember to tidy up your desk just as you would at work. This will help you start the next day off on the right foot: a tidy desk clears your mind and makes it easier to concentrate.

5. Seek the light

Also make sure your workspace has good lighting, especially if there’s a window nearby. Natural light has a positive effect on your mood and helps reduce eye strain, as long as it’s properly managed. Ideally, position yourself perpendicular to the window to avoid glare on the screen and prevent being overly dazzled. A nearby window will also allow you to get fresh air regularly and look into the distance during your breaks, which is good for both your mind and your eyes!

If you find yourself working in a dimly lit room or during times of day when there is less light, make sure you have a light source nearby that illuminates your workspace without being too bright, so your eyes don't get tired.

6. Maintain good communication

On the work front, without falling into the trap of “meeting overload” or micromanagement, check in with your teams and colleagues. This will help you stay connected to your company. Schedule regular check-ins throughout the week—via email, phone, or video conference—to stay organized and keep your various projects moving forward. Be patient and understanding, especially with parents whose daily schedules often depend on their children.

At home, explain to your family, your spouse, and your roommates when you’re working and less available—especially before your phone and video calls. Once again, regular work schedules or time blocks will make it easier for everyone to stay organized. Also, take the time to discuss everyone’s day so you don’t lose touch and can understand the challenges and successes they experienced throughout the day.

7. Create a schedule for the children

For children, the routine will vary not only by age but also depending on whether you’re a single parent available to care for them or a couple, whether you live in an apartment or have outdoor space… Every household has its own way of organizing things, but don’t forget that a child also needs structure. Just like you at the office, a child’s day is normally structured around school, activities, a nanny, or after-school programs, etc. If they’re old enough, try giving them a schedule with activities and times that they can easily understand—one that includes both independent time and time spent “working together” with you, such as naptime, playtime, homework, and so on.

Also, consider condensing your work sessions throughout the day—for example, by working as productively as possible for a set period of time, such as during your child’s nap or while they’re engaged in an independent activity. You’ll feel more like you’ve been productive, and you’ll have a clearer mind to take care of your child.

8. Take breaks

Just like at the office, this is essential for maintaining a good balance and staying focused and productive while working. Furthermore, at home, your setup is usually less than ideal compared to the workplace. Your body—especially your back and neck—is often put under strain. Working from home doesn’t allow you to change your environment the way you can at work. As soon as you feel your concentration slipping, it means your body and brain need a break.

Take a 5-minute break about every 90 minutes and take the time to get up, walk around, get some fresh air by opening a window, stretch, or even close your eyes for a few moments. This will help loosen up your muscles, oxygenate your brain, and give your eyes—which have been strained by the screen—a chance to rest.

9. Stay active

Vary Your Postures
Whether you’re at home or at the office, sitting for long periods is bad for your body because it puts too much strain on your posture. In addition to taking breaks, remember to switch up your posture by standing up regularly—during phone calls, for example. You can also work standing up, especially if you have a countertop or a high bar in your kitchen. To maintain a healthy posture while standing, keep your shoulders relaxed, and rest your arms on the countertop at a right angle.

Stretch

As we’ve just seen, taking breaks is essential for both the mind and the body. Working at a computer screen is taxing under any circumstances, and it’s even more so when working from home, where the equipment is often less suitable.

So take advantage of your breaks to do a few simple stretches—provided, of course, that you aren’t experiencing any specific pain. To help you do this, we invite you to check out our guide , “Preventing Musculoskeletal Disorders with 7 Daily Exercises.”

Exercise at Home
If possible, also take the time to exercise—ideally for 30 minutes a day. Since you can’t go outside during lockdown, the lack of physical activity can quickly take its toll. However, many programs are available online for free, such as fitness, yoga, and stretching. Many activities can be easily done at home to blow off steam, relax, and stretch. Be sure, however, to maintain good posture while exercising, and don’t push your body beyond its limits—you could risk injury.

10. Be mindful of your posture!

The human body isn’t designed to sit for too long, and after spending several hours sitting in front of a screen, it’s common to start feeling discomfort or even pain. The lower back, neck, wrists, and shoulders are often the first areas to be affected. Working at a computer, using a phone without a hands-free kit, and sitting at a non-ergonomic desk and chair… working from home can quickly become painful if you don’t take the time to improve your setup.

Rest assured, there are several tips and best practices you can follow—whether you’re in the office or working remotely—to maintain good posture and minimize pain and the onset of musculoskeletal disorders. You’ll find all of our ergonomic tips in our guide , “Working Remotely: Setting Up Your Workstation to Prevent Pain.”

Contact Us

Our team of design consultants is here to provide you with all the advice you need to make the most of working from home and turn it into an asset for both your professional and personal life. Contact us!

Source: (1) DARES Analyses, 2019 – Click here to view the full study.

Photo credits: Azergo / AdobeStock / writix.co.uk