3 ways to maintain self-care while working from home
During quarantine in 2020, it felt like everyone was working from home. For some disciplines and job titles, it felt natural (you just had us work in the office because you could – our job *does not* need to be done in an office setting). For others, the transition was not as smooth. Think about the elementary school teachers that had to work from home and imagine trying to teach a first-grade classroom virtually. This made clear when virtual school works, and when it doesn't. Nonetheless, they did it.
As of October 2022 and the date this blog was written, 26% of the workforce works remotely in some capacity.
On top of that, 16% of companies are fully remote and an estimated 36.4 million U.S. workers be remote by 2025. These statistics show a very real possibility: many Americans can expect to spend their workdays at home. For some people, this is music to their ears. Approximately 40% feel that they are more productive when they work from home , so the transition seems to be a win-win.
Even though studies show that remote work is gaining popularity, there are some hefty considerations. Too often, self-care is neglected in work settings, remote settings included. With that in mind, there's a bigger conversation that needs to be had: what is considered self-care? A little-known fact is that the term self-care originated in the civil rights era and was coined by Dr. Martin Luther King Jr.
He often used this term when encouraging the protesters to take care of themselves.
He shared that we cannot be fighting the good fight if we are sick. So, he encouraged the protesters to seek medical care when needed, make sure they were eating and sleeping enough, take the day off if they needed to and to keep up on their vaccines and other medical treatments. Now, of course, self-care has taken on new definitions and is somehow synonymous with expensive deodorant and "detox teas." I will not be taking this approach. Instead, I'd like to talk about ways to practice the OG definition of self-care as defined by Dr. MLK.
Take the day off if you're sick
“Even if I can work from my bed?” Even if you can work from your bed. Take the day off! If you're sick, your body needs rest. When we don't take the rest we need, our symptoms get worse. On top of that, our ability to focus is compromised when we are sick. According to the APA, there is a clinically significant decrease in our ability to focus and hold thoughts when we are sick[CW1] . And if you have a cold? Forget about it! You may as well throw in the towel on working that day. The same study found that functioning can be impaired enough to cause concern when driving a car.
So, let's use that PTO we've been stockpiling. Sure, we'd like to use it for the dream two-week-long cruise to Italy, but what's going to happen first? Are you going to Italy, or do you need a take a day to sleep for five extra hours? My guess is Italy might be more of a planned vacation.
Get up from your desk and get some movement in
Studies show that we have become more sedentary since the lockdown . Being in the house for all of those months, and years for some of us, has had a significant impact on our current activity levels. Another factor to consider is the nature of remote work. If you're working from home, you're on a computer. Unless you have a standing desk (and utilize it), you're sitting while you're working. Sitting has negative impacts on our health, including correlations to heart disease and high blood pressure, and cholesterol. On top of that, an increased period of inactivity can exacerbate mental health conditions like depression and anxiety. So, what do we do?
Well, getting out of that chair and getting some movement in is a wonderful place to start. Find a movement that you enjoy and that is respectful to your body. For some people, this is going to be taking daily walks and yoga. For others, it's weightlifting and running. However, increasing movement does not have to be a "workout." It can be anything that you enjoy doing, which is the key! If you don't like it, you probably won't do it.
Set boundaries for your work and home life, even if they're in the same place
As a founding member of a marketing firm that operates remotely, I can identify with the struggle of "clocking out." The temptation to continue working after you're "off" can be a strong urge. Sometimes, it's helpful. Let's say you're writing a blog post about how to connect more with your audience, and you really get in the flow. I'm talking sparks are flying out of your fingers and you are in full wordsmith mode. In that situation, keep the creative juices flowing! If it is serving you well in that situation, and – let’s make it clear – this doesn't have to be all the time, roll with it!
On the other hand, it's also common to push ourselves too hard, sometimes to the point that we're overworking and starting to feel burnt out. As a recovering burnout survivor, I firmly believe it's something that should be avoided. If you find yourself consistently working past the time you made an internal agreement to stop and are noticing negative consequences, it's time to set boundaries. Even though you work from home, strive to not hold yourself to the standard of always working. It's likely not doing you any favors regarding your productivity or creativity.
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3. Manage your work life balance and grow your business.