The real impact of long-term working from home, and how to change it
Those people who have embraced the flexibility and lack of commute that goes with home working may have punched the air at the news that the return to the office has once again been delayed.
But for others, the novelty of working from home has well and truly worn off, not least because the physical effects of working in a temporary set-up for well over a year are taking their toll. Given that some employers, including Facebook and Twitter, have told their employees they can work from home indefinitely, now is a good time to reassess your home-working environment.
Behaviour expert Stephanie Davies, 41, is founder of the consultancy Laughology and an expert in workplace wellbeing. Here are her tips for creating a happy, healthy and productive home-office environment.
Staying motivated
Monotony and repetition demotivate workers. However, humans also thrive on routine, so the trick is to build regular treats into your day that you look forward to, thereby creating a positive routine. Small pleasures and variety are key.
Leave the house when you can to pop out for a coffee or go for a walk, or watch something funny for five minutes during a break. Have something to look forward to after work, like a phone call with someone you love, or a swim.
Achieving goals is also motivational so have a “to do” list each day but be realistic.
Keeping connected
WhatsApp groups keep people connected and help replicate water-cooler chats, but be careful of using them solely to vent to each other, thereby creating a negative echo chamber.
Create a professional peer bubble with two other people in which you can discuss goals and share ideas. Choose people from outside your work social circle who can bring fresh ideas and have regular, short catch-ups with them.
Staying mentally happy
People thrive on the small, everyday interactions they have with others. These “social boosts” release feelgood hormones such as dopamine, oxytocin and serotonin. Create new ones by reimagining your commute, thereby creating new routines. Go for a walk each morning at the same time and take the same route, and you should start to see the same faces. Shop local. Get a coffee from the same café. All these actions create a sense of security, community and routine.
Set limits for online meetings (no longer than 45 minutes), and use pre-briefing notes. Invest in a good set of headphones with a built-in microphone and take them off between calls.
Sharing your space
If you and your partner are both working from home, try to be considerate. If you are sharing a room, take calls elsewhere – and invest in some noise-cancelling headphones.
Outside of work times, make the effort to do things together. Eat together, talk and listen to each other. Do something different, even if it’s a board game, so you are not just in a confined space working all day.
Staying healthy
Create boundaries between work and non-work time. Never eat at your desk and take regular breaks away where you physically remove yourself from your workspace.
Shut the door at the end of the day to symbolically draw a line under the day’s work, then go and do something completely different for half an hour, like exercise or yoga. This psychologically transitions you from work mindset to home mindset.
Prepare healthy meals for the week to stop the temptation of reaching for unhealthy convenience food at the end of the day. Avoid buying lots of sugary treats to ward off temptation.
The pitfalls and perils of long-term working from home
Physiotherapist Chongsu Lee says:
“Left unsupported over time, the strain in your lower back causes stiffness and tight muscles. Tight muscles squeeze down blood vessels and nerves that run through the layers of your back, compromising the transmission of oxygen, nutrition and sensory information. As well as increased risk of back injuries and slipped discs, this may lead to headaches, tiredness and sciatica.
The solution: A chair with lumbar support absorbs the strain and protects your back against injury.
And the effects of a bad working set-up can be mitigated if you keep moving. Make sure you get up at least every half hour. Yoga stretches like ‘cat cow’, as well as core workouts such as crunches or planks can help.”
Eight ways to upgrade your work from home space
Stand up as much as possible. If you have a phone call, walk and talk.
Limit alcohol and have more non-drinking days than drinking days.
For better sleep, take regular screen breaks in the day and stop screen time an hour before bed.
Creating the right home-working environment
Try to work near as much natural light as possible. Rearrange some furniture to create a separate work zone.
Adjustable standing desks that sit on top of your desk or table are a good investment.
Office chairs with lumbar support are important if you are sitting down for several hours a day.
Position yourself at arm’s length from your screen with your eye level a quarter of the way down the screen.
The modern home office
By Jack Rear
1. Teknik Chairman (£375, Currys PC World)
Stand out in Zoom meetings with leather upholstery, brass detailing and a fruitwood base. This is like a comfortable armchair on wheels.
2. Herman Miller Embody (From £1,082.05, Office Chairs UK)
Considered the Rolls-Royce of chairs, this is custom made to order; the fabric and wheels can be personalised.
3. John Lewis & Partners Anyday Fabric office chair (£150, John Lewis)
A cheap and stylish chair offering lumbar support.
4. Jimi Metal & Wood desk (£270, La Redoute)
This miniature number is a nice fit for a small corner, with stylish curves and a wood-and-metal design.
5. Airospring seat cushion (£39.99, and back cushion, £14.99, Airospring)
Originally designed for wheelchairs, the seat cushion spreads your weight over three layers of fabric.
6. Chalford corner desk (£250, Cotswold Company)
This is the perfect fit for an awkward space. You can also buy a desk topper to go with it which offers cubby holes for storage.