Work from home productivity tips

Working from home can be a challenging transition for many, but with the right strategies, it can also be highly productive. Here are some tips to enhance your productivity while working from home:
  1. Establish a Schedule: Coordinate your work hours with your family or housemates to minimize distractions. Consider waking up an hour earlier to get work done while the house is quiet1.
  2. Designate a Workspace: Create a dedicated workspace stocked with all the supplies and equipment you need. This space should ideally have a door to shut out distractions1.
  3. Start Early: Dive into your to-do list as soon as you wake up. This can help you make progress on your tasks gradually throughout the day2.
  4. Take Regular Breaks: Taking breaks can help recharge your mind and body. Every hour or so, take a few minutes to stand, refill your water, or interact with others12.
  5. Eliminate Digital Distractions: Keep yourself accountable with a daily to-do list and avoid falling into the trap of social media or other digital distractions1.
  6. Multitask When Possible: Find opportunities to multitask with household chores. For example, run a load of laundry or start the automatic vacuum cleaner during your break1.
  7. Prepare Meals in Advance: Meal prepping can save you time during your workday. Consider preparing your meals the night before12.
  8. Set Boundaries: Establish specific hours for when you'll be available for work. Make sure you're setting reasonable boundaries to maintain a work-life balance1.
  9. Maintain a Routine: Stick to a routine to bring positivity and structure to your day. This can help you manage your workload better and reduce stress levels3.
  10. Use Productivity Tools: Utilize productivity tools and apps to help you stay organized and manage your time effectively3.
  11. Stay Active: Incorporate physical activity into your day. Consider going for a walk after work to combat inactivity3.
  12. Interact with Others: Maintain social interactions with colleagues or friends to avoid feeling isolated2.
  13. Maintain a Healthy Diet and Sleep Schedule: Eating well and getting enough sleep can help maintain your energy levels and productivity2.
  14. Use the Pomodoro Technique: This technique involves working for a set amount of time (usually 25 minutes), then taking a short break (5 minutes), and repeating the process. After four "Pomodoros," take a longer break4.
  15. Change Your Environment: If possible, change your working location occasionally to avoid feeling depressed or tired of your surroundings. This could mean working from a local café or a different room in your house4.
Remember, what works best can vary from person to person. It's important to experiment with different strategies and find what helps you stay productive and maintain a healthy work-life balance.
What are some desk-friendly exercises?
There are numerous exercises that you can do at your desk to stay active and healthy, even while working a sedentary job. Here are some desk-friendly exercises that you can incorporate into your daily routine:
  1. Desk Chair Leg Lifts: Sit comfortably in your chair with your back straight and feet flat on the floor. Lift one leg off the ground while keeping it straight and hold it in the air for a few seconds. Slowly lower it back down. Repeat this about 10-15 times on each leg. This exercise helps engage your core muscles and leg muscles while seated1.
  2. Chair Squats: Stand tall, with your office chair behind you. Lower down until your buttocks almost touch your chair, keeping your knees in line with your toes. Return to the starting position and repeat 10 or more times2.
  3. Seated Bicycle Crunches: Sit straight up, with feet flat on the floor. Lift one leg up at a time, keeping core tight. To make it more challenging, try lifting both up at the same time. Do 20 reps1.
  4. Desk Pushups: Face your desk and lean against it, with your hands slightly wider than your shoulders and your arms straight. Lower yourself until your chest almost reaches your desk, then return to the starting position. Repeat for at least 10 reps2.
  5. Desk Planks: Lean against your desk with your body in a straight line, your elbows and forearms against your desk and your hands together. Hold this position for at least 30 seconds2.
  6. Seated Flutter Kicks: Sit with your legs extended out in front of you. Lift one foot up about 6 inches and pause for a moment. Return that foot to the ground while lifting the other foot up about 6 inches. Repeat at least 10 times on each side2.
  7. Isometric Muscle Strengthening: Stand and place your hands on a table or desk. Try to push the surface to the ground. You should feel your entire core engage3.
  8. Desk Planks and Pushups: Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight forward until your arms are straight and your body is in a straight line from shoulders to feet. To do a plank, keep your core and glutes tight while holding the position for 30 seconds. To do a pushup, lower your body toward the desk until your elbows bend to a 90-degree angle. Push away until your arms are straight again. Aim for 10 reps3.
  9. Seated Leg Extension: Sit in your chair, making sure your thighs are parallel to the ground. Keep your arms at your sides and your back straight. Slowly extend your right leg and keep your foot flexed. Don’t lock your knee. Aim to raise your leg as high as you can without pain. Stop just above the chair and slowly rise back to the start position. Aim for 10 reps3.
  10. Seated Secret Core: Sit tall in your chair with your pelvis slightly tilted forward. Pull your belly button up and in. Remember to brace your core (imagine getting ready for someone to hit your belly). Hold for 10 to 15 seconds, then relax for a breath or two. Repeat five times5.
Remember, it's important to take regular breaks from sitting and move around throughout the day. These exercises can be done discreetly at your desk and can help to improve your posture, increase your energy levels, and reduce the risk of health problems associated with prolonged sitting.
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