Create a space dedicated ONLY for work
Avoid working in your bedroom if possible. Doing work in your bedroom can interfere with sleep, as your body will learn to associate that space with being alert, awake and switched on. If your workspace is limited to your bedroom, create a cue to yourself indicating when it’s time to work and when it’s not. For example, using a desk lamp cue, only turn the lamp on when it’s time to work, and anytime the lamp is off, no work is allowed.
Create boundaries between ‘work time’ and ‘home time’
Recognize and avoid the pressure to work 24/7. Set a routine as if you are going into an office for a day job, with a regular start time, finish time, and structure for your day, making sure that breaks and exercise are scheduled in. This will help you maintain a strong boundary between work and home life, minimizing the chances of work intruding into personal time. This can also help you switch off from work at the end of the day. Creating cues, such as changing into your work clothes at the start of the day and changing back at the end of the day can help with this.
Try a digital detox in the evenings
Technology makes it easier to stay connected, but the downside is that it can make it difficult to switch off and separate work and home life. A full workday in front of a computer screen is more than enough screen time for one day. In the evenings, try picking up a downtime activity that doesn’t involve screens, like reading a book, playing a board game with family, or practicing a new craft.
Get Outside!
Try to get outside at least once a day. Go for a walk, ride a bike, jog; anything to expose yourself to some fresh air and sunshine. Expert tip: call a friend when going on your walk, even schedule it so that you both go on a walk at the same time every day!
-Joseph Doherty, Wellness Coaching Coordinator