Working from home: Mindful lifestyle tips for a work-life balance

We know that working from home (WFH) has its benefits and challenges. That's why here at CBHS, we’ve taken a holistic approach to wellness while WFH. To illustrate this, we’ve adapted a simple model using the acronym M.E.N.S to make it memorable. The focus is on four key pillars of wellness: mindfulness, exercise, nutrition, and stress reduction.

Feel free to adapt these tips to suit your lifestyle. Now, let’s delve into each area:

M.E.N.S model for working from home:

1. Mindfulness:

• Mindful start: Start your morning with a mindfulness exercise to set a positive tone for the day ahead. Use meditations, affirmations, and other morning priming rituals, such as 20 deep breaths to calm the nervous system.
• Manage tasks: Use tools like to-do lists or digital planners to manage your tasks effectively. Prioritise your tasks so you feel confident to complete them on time.
• Nurture self: Take time to nurture yourself. This could be taking a short break to read a book, listen to music, or any other activity that you enjoy during your break and after work. If you need some me-time, you may need to ensure that others in your home are aware of your boundaries between your work, me-time, home duties, and connection time.

2. Exercise:

• Energise your body and mind: Incorporate regular exercise into your daily routine as a priority. This could be a quick walk around the block, a short yoga session, or a few stretching exercises during your break.
• Elevate your mood: Regular exercise can help elevate your mood by increasing endorphins, and boost productivity by energising you.
• End your day with a ritual: It can be as easy as closing your computer. This tells you that you are now on ‘home time’ and you can switch off. Take time to transition between work duties and home life by taking a little walk or sipping a warm cup of tea.

3. Nutrition:

• Healthy eating: Maintain a balanced diet to keep your energy levels up. Include a variety of fruits, vegetables, lean proteins, and whole grains in your meals.
• Cooking day: Consider dedicating a cooking day on the weekend where you can get the family involved and freeze some food for during the week. If you've got the space, obtaining an extra small freezer can make your life much easier!

Stress reduction:

• Quality sleep: Ensure you get a good night’s sleep. A well-rested mind is more productive and creative. Go to sleep at the same time every night and get up at the same time each morning. Set your body clock so it works for you!
• Stress reduction: Incorporate stress-reduction techniques into your routine. This could be focused breathing that lengthens the exhale, practising yin yoga, or meditating. Set timers during the day to remind you to relax, breathe and move. Schedule in massages and times to connect with those you care about. Let your mind rest by being disciplined about your wellbeing.
• Establish boundaries: Communicate your working hours and boundaries to your household members. If there are other adults in the house after work, schedule duties to help give each other downtime. Boundaries build respect. They alleviate misplaced guilt by acknowledging that everyone can help. They teach you self-respect, teach others how to respect you, and teach your family to respect themselves.

Putting in clear boundaries between your work and play can boost your productivity, joy, and relaxation time.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

Sources:

This article was developed with the help of CBHS’ Health Hub team of specialists.

Conroy, D. A., Hadler, N. L., Cho, E., Moreira, A., MacKenzie, J. A., Swanson, L. M., & Arnedt, J. T. (2021). The effects of COVID-19 stay-at-home order on sleep, health, and working patterns: a survey study of US health care workers. Journal of Clinical Sleep Medicine, 17(2), 185-191

Giurge, L. M., & Bohns, V. K. (2020). The unintended impact of working from home on burnout. Organizational Dynamics, 49(4), 100745

Goss, C. & Cooper, J. (2000). Working from home: tips for employers. Keeping Good Companies, 52(9), 547– 549.