If you’ve been working from home, or ‘WFH’ (one of the most widely used abbreviations of 2020 and 2021) for a while now, you may have developed a routine that keeps you focused, energised and content…. or you may have developed a habit of working in your pyjamas and snacking on cereal all day. Whatever the case may be, we’re not here to judge, only to help. If your home working situation could benefit from a few tweaks, if your stress levels need lowering, or if you need a way of creating more boundaries around meetings, zoom calls, work and home life, we’ve got you covered. Read on for three ways to make working from home more productive, comfortable, and less stressful.
1. Start Your Day Well
The first few things we do in the morning set the tone for the rest of the day. Hitting ‘snooze’, hurriedly pulling on work clothes and making it with seconds to spare for your first zoom meeting encourages a stressful day, whereas a steady morning routine and space to think clearly is much more likely to result in a productive and positive day. Especially if you’re working from home, it may be tempting to wear jogging bottoms and work from the comfort of the sofa, but despite the comfort, it’s more likely to put us in a low and lethargic state of mind. To start your day well, bring just three things into your morning, and you’ll feel more energised, happier, and more likely to make healthier decisions for the rest of the day.
A. Sunlight: When our eyes are exposed to natural daylight in the morning, this tells the body clock to essentially switch ‘on’, and balances our circadian rhythms. By stepping outside for anything as little as 2 to 10 minutes, we reboot digestion, brain power and energy levels for the day. Staying indoors under artificial lighting (yes, even if we’re next to a window), means melatonin (the ‘sleep hormone’) remains in circulation longer, leaving us feeling groggy. Whilst you’re outside, bring your meditation cushion and blanket with you for a few moments of simply observing your breath to start the day in a peaceful way.
B. Movement: Moving our bodies is another powerful way to signal to the body and brain that it’s morning, and it’s time to greet the day. Roll out your mat, pull on your Gossypium Rhythm Yoga Shorts, and move through a few rounds of Surya Namaskar, or ‘sun salutations’. Books like Surya Namaskar, by Swami Satyananda Saraswati offer insights into how to practice sun salutations, and the deeper spiritual meaning of the sequence too.
C. Food: A healthy balanced breakfast is important in order to nourish your mind and body, and to feel your best throughout the day too. If you regularly skip breakfast, this can actually cause metabolism to slow down, and is likely to leave you feeling ‘hangry’ around mid-morning. Choose something light and protein-based if you find it difficult to stomach a large meal, especially as over-doing heavy carbohydrates in the morning can make you feel a little lethargic for the following few hours. For breakfast inspiration, grab a copy of The Self-Care Cookbook by Gemma Ogston, or One Pot, Pan, Planet by Anna Jones.
2. Make Your Workspace Work For You
What does your home workspace look like? If you’re slumped on the sofa or perched at a makeshift desk amongst piles of books and papers, it can be difficult to cultivate a clear and productive state of mind. Many headaches, as well as back pain are also caused by poor posture and an uncomfortable workspace, so setting yourself up right is important not only for your mind, but your body too. Make a few changes with these three tips to feel more comfortable, focused and energised whilst working:
A. Use Props: Humans weren’t made to sit on chairs all day, which is why chronically tight hip flexors, aching shoulders and a painful neck are all common issues. To create a more comfortable position, shift your laptop and work items to the ground (if possible). Seat yourself on a bolster and blanket, and use blocks and bricks to stack your laptop upon. Alternatively, create a standing desk by elevating your laptop with the Yogamatters large cork bricks,
and if you have to make a lot of work-related phone calls, try walking whilst talking. Bonus tip: if you can elevate your laptop so it’s at or above eye level, this will have a positive impact on energy levels, as looking down can make us feel tired, but looking up is a natural way to feel more energised.
B. Use Light: Much like the importance of getting enough morning sunlight, it’s important to maintain bright, natural light throughout the day. If you can work outside, this is the optimal choice, but if you’re tied to a desk indoors, there are some effective ways to bring the light to you. If possible, sit close to a door or window, and open it when you can. Turn on your indoor lights, and use a lightbox in darker months. Many people find that using a light box with at least 10,000 lux of brightness is a quick and simple way to increase energy and mood levels whilst working indoors. When you want to create a more mellow and relaxed mood, Himalayan salt lamps are the perfect way to add soft lighting to your home.
C. Use Sound: Sound is a powerful way to influence how we feel. Think of the sounds that soothe you; nature? birdsong? Research shows that now more than ever, we’re bombarded by ‘noise pollution’, which is stressful for the nervous system. Consider the sounds you’re surrounded by each day – traffic, other people’s words, the news… Many of these sounds affect us without us knowing anything about it, but when we consciously choose to surround ourselves with specific sounds, we can create a healthier atmosphere. Choose books like Mantras In Motion by Erin Stutland and Healing Mantras by Verda Harper to learn about the power of sound and mantra. Play calming mantras and music throughout the home, use a Tibetan singing bowl in your practice, or even switch on ‘white noise’ at a low level, which has been shown to increase the ability to learn and focus.
3. Create Boundaries and Take Breaks
If the line between ‘home’ and ‘work’ has become increasingly blurred over the past year, it’s time to take back control over your space. It may seem as though working from home would be relaxing, yet reports over the last several months show that many people are more stressed than ever, and are actually working longer hours than ever before. Adopting a few rituals throughout your day can help to give your mind and body a break, and create that all important boundary between work life and home life. Try these tips:
A. Pre & Post-Zoom Pranayama: Pranayama is the practice of utilising specific breathing techniques to change how we feel. Depending upon the mood you need to cultivate, you might choose an invigorating practice like Kappalabhati, or Surya Bhedana. If you need to de-stress and wind down, choose something like Sama Vritti or Chandra Bhedana. Books like Yoga Breathing by Scott Shaw are an accessible and simple way to learn different techniques. Before your next meeting, try practicing Nadi Shodhana (alternate nostril brething) to bring about a sense of being calm yet focused. After a particularly long Zoom session, give your eyes and mind a break by stepping away from the screen and practicing Brahmari Breath, whereby you’d let out a long and low ‘hmmmm’ on the exhale, and works as an effective way to stimulate the vagus nerve and relax the mind and body. Enhance your pranayama practice by using a diffuser with peppermint essential oil, which has been shown to increase motivation and mood.
B. Stretch Out: We move through a multitude of cycles and rhythms, and one of these rhythms – known as Ultradian Rhythms – can be utilised to optimise your work day. Just as we move through a full sleep cycle every 90 minutes, our ability to work well seems to follow this pattern too. Try setting yourself a goal of 90 minutes of completely uninterrupted and focused work, followed by a 20 minute break (if possible). Doing this can help increase productivity, whilst decreasing stress. During your 20 minute break, grab your mat, a belt, and a brick and move through a few yoga postures to boost circulation and energy levels for the rest of the day.
C. Post-Work Ritual: If your commute has been reduced to moving from one room to another, rather than an hour’s train or car journey, it can be difficult to actually shift out of ‘work mode’. This is why having a post-work ritual is so important in order to relax and recover during the evening. After closing your laptop, put way all your work-related items, and head outside for a walk. This walk could be as short as 10 minutes, but it’ll mimic a ‘commute’ and help your mind move from ‘work’ to ‘rest’. When you get home, grab the Yogamatters peanut cork massage roller, and the thicker, softer Yogamatters Wellness Mat, and give yourself a 15 -minute self-massage session to soothe aching muscles. The more you can implement this ritual, the more you’ll be able to create a strong boundary between work and home.
