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If You’re Working From Home, You Need To Add This To Your Routine!

Working from home has become the order of the day. A lot of conveniences and comforts are associated with working from home. Beating the traffic to reach your workplace is the most stressful ordeal. You can now avoid this stress by choosing to work from home. With all the perks, the work-from-home arrangement also brings a certain amount of mindful stress and uncertainty. The sedentary lifestyle may give rise to several joint and muscle issues. These can be tackled with specific WFH exercises.

Any issue connected with working from home can be dealt with by making some small arrangements to make your option to work from home a conducive one. Read on to get some tips about making your experience of working from home a pleasant one.

Things To Include In Your Routine When Working From Home

The routine you follow when you work from home is quite different from the routine you follow while going to an office. You will have to make a few changes to your routine if you opt to work from home. Some of the tips are given below. You can do this on a trial-and-error basis till you decide on the setup that suits your work.

Establish A Dedicated Workplace

Drawing a line between the workplace and the personal place is the first change you will have to make. Choose a comfortable place that is devoid of distractions like TV and snacks that you feel like bingeing on. Before starting to work make sure that all that you require like chargers, pens, headphones, and paper are within your reach. If you do not have to share the place, then keep the door shut to keep away from outside noise.

Schedule Your Working Hours

Scheduling your working hours offers several advantages.

  • With an established routine you will be able to maintain a structure throughout the day. You will be more focused and devoid of distractions. This will enhance your productivity and efficiency at work.
  • You will be able to manage your time effectively. With a specific schedule for your tasks, you can prioritise your work and complete all the tasks on your to-do list efficiently.
  • Your work and personal life balance will be in place. Your work and personal responsibilities will find respective slots ensuring that you end up working all day without any leisure.
  • Timing your working hours makes you more responsible and you are more likely to be on track and complete your tasks within the given deadlines.
  • It is the best way to manage stress. You can plan your work and personal responsibilities  and you will seldom feel overwhelmed with work. 

Regulate Your Sleep and Wake Time

With the working from home option, you no longer have to reach the office within a specific time. This does not mean you rise in the morning at your convenience. Indulging in oversleeping is fine occasionally. But maintaining discipline is very crucial to keep up with your work schedule and productivity. Meeting deadlines will become tough. Planning your work and not executing them in time will not serve the purpose.

If you have to be disciplined and complete your tasks well within the given time, waking up at the same time every morning is imperative.

Set Boundaries Between Your Work and Personal Life

Establishing a boundary between work and personal life is very important. Schedule your work time and stick to it. Do not take work calls or check emails during non-working hours. This will help maintain a balance.

Also, explain to your family members how important it is for you to be left alone during working hours. Working from home does not mean you are available to do domestic chores whenever required. You should be specific about this with your family members. Setting boundaries will help your mental well-being.

Dress Appropriately

Dressing appropriately is important to differentiate between work and personal time, as it helps to get into a professional mindset, boost self-confidence, and demonstrate that you take work seriously.

Eat Well and Stay Hydrated

Make sure that you have coffee, tea, or any other beverage along with water throughout the day to keep yourself hydrated. Eating healthy and balanced is very important for physical and mental well-being. Follow regular meals and snack time and avoid snacking on unhealthy foods. Meal prep for the week and try new healthy recipes to make it interesting.

Stay Connected

Extroverts find it very difficult to work from home. In remote work, the main disadvantage is isolation and being disconnected from friends and coworkers. You should make a serious effort to stay connected. Schedule coffee breaks to have a virtual chat with your friends and coworkers. This will improve your mental health and reduce work stress.

Exercise Regularly

You feel mentally exhausted when you have to work without any interactions. Sitting for long hours before a computer will stiffen your muscles and you will experience joint pains. You will need to relax your stiff muscles with some exercises for flexibility. Follow some of the exercises mentioned to reduce your joint pains and relax your muscles. Taking supplements for joint pains and muscle relaxation will also help. Practise some relaxation techniques like meditation and also include supplements to improve focus and reduce stress. 

Here are a few WFH exercises that will help you relax stiff muscles and improve flexibility while reducing joint pains.

Neck Stretches

  • Move your head slowly from side to side, stretching your neck muscles. Hold each position for 15 to 20 seconds
  • Tilt your head forward and backwards. This will stretch the front and back of your neck. Hold the position for 15 to 20 seconds.
  • Turn your head gently to one side. Hold on to the position for 15 to 20 seconds. Repeat on the other side.

Shoulder Shrugs

  • Raise your shoulders towards your ears and hold for 5 to 10 seconds
  • Relax your shoulders. Repeat 10 to 15 times.

Wrist and Hand Stretches

  • Stretch your arms in front of you. Flex your wrists so that your fingers point towards the ceiling. Hold the position for 10 to 15 seconds.
  • Make a fist and stretch your fingers as wide as you can. Repeat 10 to 15 times

Hip Stretches

  • Stand up and place your hands on your hips.
  • Shift your weight to one side and hold the position for 10 to 15 seconds. Repeat on the other side.
  • Sit on the edge of the chair and cross your ankle on your opposite knee. Lean forward slowly until you feel a stretch in your hip. Hold the position for 15 to 20 seconds. Repeat on the other side.

Leg Stretches

  • Sit on your chair.
  • Extend one leg out in front of you and flex your toes towards your knees. Hold the position for 10 to 15 seconds. Repeat on the other leg.
  • Stand up and hold onto a chair or desk for balance.
  • Bring your heel up to your buttocks and hold for 15 to 20 seconds. Repeat with the other leg.


While working from home is convenient and flexible, it has several challenges too. You can add some of the routines like  having a dedicated workspace, dressing appropriately, scheduling your work time along with breaks and leisure, staying connected with your co-workers, eating well, exercising regularly to relax stiff muscles, etc. can help overcome some of the challenges. It will make you more professional and focussed. It will also help your overall well-being. 


What are the routines I should add to my day while working from home?

While working from home, establish a morning routine, schedule breaks, set specific working hours, pay attention to self-care and well-being, and add a wind-down routine.

What should my morning routine be like when working from home?

Your morning routine should consist of exercise, meditation, and self-care routines. You can also plan a meal, prepare a to-do list and dress like you are setting to the office.

How many breaks should I take while working from home?

Take a break every 1 hour to stretch and relax your body. If you want to exercise or meditate you can have longer breaks.

What are the self-care and wellbeing activities I should indulge in while working from home?

Creating a boundary between work and personal life, scheduling breaks, exercising regularly, eating healthy, and staying connected with friends and family are ways of self-care and well-being while working from home.

How do I wind down after a hard day of working from home?

To wind down from work you can have a relaxed shower, read a book, meditate or practice yoga. You can also keep away from digital devices and spend time with your family and friends.

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