How to Mindfully Work from Home

Many of us are working from home now, which is causing a lot of tension between our families and ourselves. A large part of this is because there is no distinction between work and home anymore. Although we may not be able to go to our workplaces physically, we can certainly make a distinction mentally.

Below are a few pointers to help you create a more conducive environment for a mindful workday at home.

In the Morning

On workday mornings, get up at your usual work times. This will help you maintain stability in your life. If we allow ourselves the luxury of having a lie-in on workdays, we'll develop a bad habit.

Don't miss breakfast, as this is the most important meal of the day. Working on an empty stomach may cause you to lose focus. When we eat breakfast, not only do we think and perform better, it also supports our overall wellbeing. Try a simple, 10-minute breathing awareness meditation, yoga practice, or exercise. This will set you up well for the day.

Before you open your laptop:

Take a mindful moment.

Take three slow, long, deep breaths in and out through your nose. This will help you to become focused and calm.

Set your intention for the day. This intention could be as simple as wanting to keep to your to-do list or something more complicated, such as wanting to remain focused amid disturbance from family members.

Don't work for more than two hours without a short break. If we don't take short breaks during the workday, we will become less focused, productive, and easily distracted.

During your break, spend a few mindful moments watching your breath, stretching, getting a glass of water, looking out the window, or checking in with your body. All of these will help bring you back to the present moment, where you can relax and recharge your battery.

In the Afternoon

Take a one-hour lunch break away from your work area. Mindfully eat your lunch; no screens, books, newspapers or chatting. Enjoy the taste of the food without doing anything else. After lunch, take a 15-minute rest. You can either lay down or ease into a comfortable chair. This will ensure your body and mind are completely relaxed, releasing any tension and increasing focus when you start your work again. 

In the Afternoon

Take a one-hour lunch break away from your work area. Mindfully eat your lunch; no screens, books, newspapers or chatting. Enjoy the taste of the food without doing anything else. After lunch, take a 15-minute rest. You can either lay down or ease into a comfortable chair. This will ensure your body and mind are completely relaxed, releasing any tension and increasing focus when you start your work again.

After your lunch break and rest, you will be ready to start another two-hour work period.

For your afternoon mindful break, why not go outside? You can walk in your garden, at a local park, or sit quietly on your balcony. Nature has a way of releasing tension and helping to bring back focus.

Start your final two-hour work period feeling refreshed from your brush with nature.

In the Evening

When you turn off your computer, take a moment to reflect over the day. Note the things that worked well for you and be grateful. Also, note the things that did not work so well, and encourage yourself to try something different next time. Write down what you want to focus on the next day — this will stop you from thinking about it all evening.

At the end of your workday, enjoy your evening downtime with your family. Know that you have finished your tasks until tomorrow.

Try to stick to an evening routine and set a consistent bedtime. Avoid alcohol, caffeine, and heavy, spicy or sugary foods at least four to six hours before you go to sleep. Switch off your electronic devices, including TVs and mobile phones, then engage in pranayama breathing exercises 30 minutes before bed.

Finally, spend 10 minutes thinking about things you are grateful for while getting into your sheets. This will ensure you have a great night's sleep and wake up feeling refreshed in the morning, ready to tackle a new workday. 

Before you start your next task, try this short class, Screen Break for Your Eyes, by mindfulness coach Jay Vidyarthi. 

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