Work, Eat, Drink, Sleep - Repeat
I'm experimenting with frequency on the newsletter and decided to switch back to three a week, so you'll be receiving it on Mondays, Wednesdays and Fridays. I feel that's a good tempo for now and allows me to spend longer on each post.
One of the problems of working from home is that maintaining a healthy lifestyle can be a bit of a challenge when your ‘office’ is just a few steps away (literally, in my case…) from your kitchen. True, it’s easy to eat unhealthily in the office as well, but there you need to actively make the choice to go buy junk food, for example, whereas at home it’s just too easy to raid the fridge. It can be hard to find the motivation and the time to eat healthily and exercise regularly, especially when you're surrounded by distractions and temptations.
Start the Day Right: Breakfast Matters
Let's start with the most important meal of the day: breakfast! It's easy to skip it when you're working from home. The temptation to dive straight into your work can be strong, but resist it—your body and mind will thank you for giving them some fuel, and it will help you with your work. Make sure time for a proper sit-down breakfast is scheduled in your calendar, so you have time to prepare, eat and clear away before starting work.
Stay Hydrated: Water, Water, Water
Yes, let's talk about water. It's so easy to forget to drink enough when you're absorbed in your work. Trust me; I've had my fair share of days when I've been glued to my laptop for hours on end and realised I’d boiled the kettle but forgotten to actually make the cup of tea. Dehydration can lead to fatigue, headaches, and yes, decreased productivity. Keep a water bottle next to you while you work (buy a nice one!), and make it a habit to take sips throughout the day.
Snacking Smart
OK, I confess I love my Jaffa cakes and biscuits, and I do munch on these sometimes. I’m not going to be the guy that tells you to eat hummus and breadsticks instead! We do need that sugar rush sometimes! Let’s face it though, it’s probably not a good idea to be munching on sugary stuff all day long—it won’t help your body and it won’t really help your mental stamina either. If like me, you enjoy ‘grazing’, add in nuts and fruits (I like pumpkin and sunflower seeds!). Don’t forget the water—drinking enough will actually help you feel full up faster and eat fewer snacks!
Lunch Break: Don't Skip It!
Avoid the temptation to skip lunch or settle for a quick fix. Goodness knows I’ve ended up not eating anything for hours because I’ve been so busy, or just settled for a sandwich in front of the laptop. OK, don’t beat yourself up if this happens occasionally, but it’s not really helping your productivity. Stop, take the half hour (at least) break, and eat a decent meal. Eating a square, healthy meal will improve your mood and increase your energy, reducing the chances of falling into that afternoon slump.
Lose the Laptop Dining: Create a Lunch Space
Now eating lunch at your desk may seem OK, but it's not ideal for really helping you enjoy and even properly digest your food. Create a designated dining area, even if it's just switching to a different seat at your dining table. This will help you disconnect from work for a little bit, savour your food, and also prevent overeating.
Plan and Prep: Stay Ahead of the Game
Meal planning and prepping can really help with a more healthy work-from-home lifestyle. If you’re able to, spend some time at the weekend preparing meals and snacks for the week ahead—if you have a freezer, then you can put cooked meals ready to defrost during the week. Having all your lunches and healthy snacks readily available will reduce the chances of you resorting to a random fridge-raid or ordering a take-away.
Move It or Lose It: Exercise Breaks
Your home office is not a prison cell! Take regular breaks. Even better, schedule short “exercise breaks” during your workday. It could be a brisk walk around your garden or street, following an online exercise video, or even some simple desk stretches. Find what works for you, and stick to it. These kinds of active breaks will help refresh your energy levels and help you stay focused.
While you don't need any fancy or expensive equipment to exercise at home, having some basic tools can make your workouts more enjoyable. You can get some dumbbells, resistance bands, kettlebells, jump rope, exercise mat, or anything else that fits your budget and space. You can even use household items like cans, bottles, books, or chairs as substitutes!
Rest is Essential: Prioritise Sleep
Don't underestimate the importance of sleep. Aim for a consistent sleep schedule (i.e. go to bed and wake up at the same time every day), create a peaceful sleep environment, and do your best to avoid screens at least an hour before bedtime. I know that last one isn’t always easy these days, but give it a try—at least turn on the blue light filter on your phone after sunset.