How To Stay Healthy While Working From Home: 9 Simple Tips.

habits to stay healthy while working from home


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Health Priority

Working from home seems to be the dream come true for many employees, and indeed it can be. Because if you consider all the benefits, remote working is a luxury. You don’t waste time commuting, you spend more time at home, you have a flexible schedule and you can stay all day long in comfy clothes.

But there is another side. If you work from home your health and wellbeing can be compromised. Because you most likely sit all day long, work next to the fridge, and mix your professional and personal responsibilities. And none of these things are beneficial to your health.

To avoid that, you need to develop healthy habits that will help you maximize your work-from-home experience while maintaining good health. To help you with that, today I’m sharing 9 healthy “work from home habits that will help you to make work-from-home works for you!

So without further ado, let’s dive in!


Develop Powerful Morning Rituals

It’s not a secret that a great day starts with positive morning rituals. While there are many different morning activities that have the potential to put you in an instant good mood, increase your energy levels and boost work motivation, the absolutely top 3 are:

  • Morning flow (activate your vital energy)
  • Mindfulness practice (ground yourself into present moment)
  • Meditation (fulfill your inner satisfaction and peace) 

These 3-morning activities bound together create a perfect mix - morning kickstart method that will transform a typical morning into “miracle morning”

Morning Flow - designed to create more peace, balance, and structure in the morning (morning routine, powerful morning rituals)

Mindfulness Moment - designed to ground yourself in the present moment and create a mindful experience to feed your 5 senses (mindful morning coffee, morning walk)

Meditation or Intermittent Silence Practice - designed to feed your brain with positivity, unlock your unlimited potential and reprogram your mind into believing in yourself

Best Posts On Powerful Routines

Plan Your Work In Advance To Avoid Stress

The secret to staying healthy while working remotely is to plan everything in advance. This simple strategy will make you confident that you’re focusing on the right things instead of falling into the urgency trap, or even worse, the trap of procrastination. Not to mention that, if you plan your day according to The Rule of 3 you can be sure that you have enough time for family and friends, “me time”, exercise and hobbies, or even side hustle. 

Success is determined by your daily agenda. So instead of waiting for things to happen, take a proactive approach and plan out your work week, day by day, in advance. Take some time on Friday evening or Saturday morning to make an effective schedule for the upcoming week.

  • Reflect on yesterday and use yesterday’s experience to build a better today
  • Identify what went well and what you will do differently next time
  • Set your goals and intentions for the upcoming workday
  • Plan Your Days According to 3 x 8h rule (8h of work, 8h of productive “me time”, 8h of quality rest. Split your day into 3 parts and you will create a sacred equilibrium, a perfect balance of your mind, body, and spirit. 
  • Create a Prioritized To-Do List
  • Set 3 MITS - the most important tasks (get them knocked out in the early morning, as soon as you can when your mind is fresh)
  • Set SMART Goals & Deadlines
  • Design an Action Plan for Your Goals

Create an Organized and Functional Workspace

When you are new to work from home experience, you might think that working from bed or kitchen is a good idea. But I can guarantee you that if you set your workspace in your bed or your kitchen table at least three things will happen:

  1. Boundaries between work and life will become increasingly blurred
  2. Resisting over-snacking will become a real issue
  3. Associate your bed with work will negatively impact your sleep quality

The benefits of having a curated workspace are undeniable. First of all, setting a designed workspace helps you to draw a crystal clear line between business and personal life. Second, having a home office space decreases the level of distractions to a minimum. And finally, a dedicated and personalized workspace can help you to reach a flow state and maximize your productivity levels without much effort. 

Work From Home Like A PRO Workbook

This workbook (53 pages) is designed to help you maximize your productivity and increase your effectiveness without sacrificing your life balance.

Whether you work from home during the Coronavirus Pandemic or thinking about starting a side hustle, this workbook can help you build a more thoughtful work-from-home strategy, bring structure to your workday and create a healthy work-life balance.

work from home workbook

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work from home workbook

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Manage Your Energy Levels

Productive flow, mental focus, and energy levels are constantly changing during the day. That’s completely natural. Most of us experience peak productivity hours in the morning and try to get through the midday slump to get the work done by end of business today. So, one can say that our workday is nothing but a mathematical sine wave in terms of our mental and physical energy levels. And we should use it to our advantage instead of fighting with our natural tendencies so that we stay focus and keep smashing on our goals. 

The best way to do that is to balance your time with energy-giving activities and energy-taking activities so that you give yourself the opportunity to restore your energy and recharge your batteries after finishing a difficult task. So basically all you need to do when creating your epic to-do list is to mix productive tasks with restorative tasks. Honestly, it’s the best and most effective way (I know) to make the best use of your time during the day. 

Energy-Taking Tasks: writing a report, administrative work, responding to emails

Energy-Giving Tasks: physical activity, Mindfulness practice, delicious coffee break, listen to a podcast

Plan Restorative Breaks

The next very important thing, you should definitely plan and schedule your work-breaks. Because working 8 hours straight without a break is neither healthy nor practical. Not to mention that the ability to focus is a limited resource. That’s why you need to use your focus wisely and take frequent breathers in order to reboot your brain and restore your mental energy if you want to create a productive and balanced workday. 

There’s a tendency to think that taking frequent work breaks ruins workflow and triggers procrastination. When in fact, the opposite is true. Several studies have shown that taking regular breaks at work is a powerful strategy for increasing self-motivation, boosting productivity levels, and accelerating your results

Don’t be afraid of taking frequent breathers to rest, recharge and change your energy. Plan and schedule them! 

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The Procrastination Killer” is a FREE printable workbook that will help you to ditch the procrastination habit and make your productivity skyrocket!

Keep A Consistent Night Routine

Your evening routine is just as important as your morning routine. The way you close your days truly matters because it determines the quality of your sleep and your morning mood. So if you want to sleep better and wake up fresh and ready to go, you should start ending your days strong.

Ending your days strong is a habit of closing your days mindfully and on a high note. It is a simple but extremely powerful practice you can use to increase your self-awareness, reflect on the day’s events and decompress after a long day of work (or school).

Not every day is successful. Some days are just better than others. That’s the fact. But regardless of whether things went according to the plan or not, you want to finish your day in a better shape than you’ve started it. The most effective way to do this is to develop a powerful night routine that will help you to relax, unwind and close your day in a positive way. 

Productivity Boost Free Worksheets

Work Smarter Not Harder

Schedule Workouts

Physical activity is one of the best ways to accelerate your mental performance, enhance your thinking skills and boost your motivation. It happens because during the exercise your blood pressure and blood flow increase in the entire body, including the brain. As a result, you become more alert, attentive and focused during the day.

Another great benefit of being physically active during the day is that physical movement stimulates the release of dopamine, norepinephrine, serotonin and endorphins. These neurotransmitters, also known as “happy hormones” are directly responsible for your mood. So if you want to boost your energy levels, improve your overall sense of happiness and fulfillment during the day you should incorporate a little bit of physical activity into your schedule.

However, if you’re not into high-intensity workouts, don’t force yourself to do it. Opt for low-impact physical activity such as walk, stretch or even do a little dance to your favorite uplifting song.

Plan Healthy Meals In Advance

The next life-changing tip to stay healthy and productive while working from home is to plan your meals in advance. Because healthy and nutritious meals don’t just happen. Unless you are extremely self-disciplined and both your fridge and pantry are stocked with only healthy options. But even if that’s your case you still need to decide on what to eat and then prepare your meal. And we all know that this whole decision-making process can take hours. 

To avoid standing in front of the fridge and deciding what to eat every single time when you’re hungry you should develop a habit of planning and preparing your meals in advance. That simple practice will not only help you to follow a nutritious diet but also saves lots of money, especially if you’re slowly becoming addicted to Uber Eats.

Healthy Lifestyle Goals Free Worksheets

Healthy Habit Tracker Free Worksheets

Maintain a Healthy Work-Life Balance

Just because you work from home doesn’t mean that you should be at work 24/7 always prepared for the next project, professional task, or assignment. In fact, the opposite is true: setting crystal clear work-life boundaries is not only important but absolutely necessary for staying healthy, productive, and focused on your top priorities. 

But there’s more. Maintaining a solid work-life balance will help you to make “work from home” work for you. So how can you draw a clear line between professional and personal life while working remotely? Well, you can use my 3 x 8-hour formula that I called “The Rule of 3”. It’s simple, functional, and extremely effective. And here is how it works:


Dedicate 8 hours a day for work. Of course, you don’t have to obey these 8 hours religiously. Just make sure you’re not over-scheduling your work. Being busy doesn’t necessarily mean being productive. (Remember about The Pareto principle!)

2. Productive Relaxation (“me time” on a purpose)

Dedicate 8 hours a day for relaxing activities. But don’t spend 8 hours laying on the couch and watching TV. Instead, find your ways to relax productively, for instance, go to the gym, develop your skills, learn something new, gain inspiration or spend quality time with your loved ones.

3. Sleep (quality rest)

Dedicate 8 hours a day for a quality rest. Don’t sacrifice your sleep to accomplish more work in a day because it won’t make you any more productive. Compromising sleep will negatively affect your mental and physical performance. So make sure that you get enough quality rest.

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Stay positive

Be Mindful

and make your work from home experience healthier, happier, and more balanced!

xo Kate

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About Me

Hey, I’m Kate. I create content about a holistic approach to a meaningful life. On this platform, you will find resources on reaching YOUR goalstime management,  personal growth, & living your best life. 

(particularly for procrastinators, self-doubters, and dreamers!)

If I am not here it’s because I’m enjoying my creamy cappuccino in one of my favorite coffee shops… 😎

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