Go back to www.lifeintelligencegroup.com

7 Toxic Habits You Need to Let Go If You Work from Home

Working remotely offers flexibility, but it's easy to fall into unproductive patterns when the office is just a click away. Ditch these toxic habits: staying in pajamas all day, letting distractions rule, neglecting to take breaks, and blurring work-life boundaries. Establish a routine, create a dedicated workspace, and maintain self-discipline to maximize productivity and well-being while working from home.

Never logging off

Numerous studies have highlighted the detrimental effects of overworking and presenteeism (the practice of being present at work for more hours than required). The research findings can be summarized as follows:

  • Managers struggle to differentiate between employees who genuinely work excessive hours and those who merely pretend to do so.
  • Employees who are transparent about working reasonable hours are often unfairly penalized, despite no evidence of reduced output compared to their overworking counterparts.
  • Overwork has been linked to various adverse impacts on employees, including:
    • Impaired sleep
    • Depression
    • Heavy drinking
    • Diabetes
    • Memory impairment
    • Heart disease

These health problems not only affect employees but also have ripple effects on companies, manifesting in:

  • Increased absenteeism
  • Higher employee turnover rates
  • Escalating health insurance costs

Consequently, even employers solely focused on financial gains should be concerned about the real costs incurred when employees work excessive hours.

Not eating well

Nutrition is one of the key components of health. What you eat is the source of your energy and focus throughout the day. Ironically, it’s also one that is easily compromised when one is working from home. The long-term effect of poor nutrition is gradual but eventually problematic not just physically but also mentally.

To ensure a well-balanced diet at home, try to establish a routine that clearly designates a time of day for taking a break, making yourself a healthy meal, and enjoying it.

A nutritious diet rich in fruits, vegetables, lean proteins, and whole grains supports a strong immune system, and good mental health, and reduces the risk of chronic diseases. As much as possible, keep consumption of sugary and processed foods to a minimum, if unavoidable.

Skipping breakfast entirely

For those working from home, the temptation to skip breakfast or grab something quick and unhealthy can be strong. With no morning commute and the line between home and office blurred it's easy to let this important meal fall through the cracks. However, forgoing breakfast will likely leave you sluggish, unfocused, and struggling to power through your work tasks until lunchtime.

Health-wise, the benefits of having breakfast before going to work include:

  • Reduces the risk of developing cardiovascular disease
  • Improves brain performance
  • Reduces risk of weight gain
  • Helps regulate appetite
  • Prevents hair loss
  • Prevents headaches and migraines
  • Promotes better mood

By taking just a few minutes to fuel up with a nutritious morning meal, you'll provide your brain and body with the energy boost needed to kickstart a productive workday from your home office. Not only that but dedicating time for breakfast can help reinforce a healthy routine and mindset when the lines between work and home life are already so blurred.

Here are the best foods to include in a nutritious breakfast.

  • Eggs
  • Greek yoghurt
  • Nuts & seeds
  • Oatmeal
  • Berries
  • Whole grain toast
  • Coffee
  • Bananas
  • Cottage cheese
  • Avocado

For remote workers looking to bring their A-game despite the distractions of working from home, developing a non-negotiable breakfast habit is an essential ingredient for focused productivity.

Not planning the day

Not having a structure to your day can impair your impulse control and weaken your self-discipline. If you don’t have standards for what a good day should be, you become prone to procrastination and developing terrible time management.

That’s why it’s important to set daily goals and priorities, no matter how simple they are. This way, you don’t sacrifice the important things.

Most people mistakenly think that working from home with a flexible schedule means they can work whenever they want. But that can’t be farther from the truth. Your goals for the day are the same. Only that now, it’s up to you to manage yourself so that by the end of the day, you still get them done.

Planning your day ensures that your everyday focus and efforts count towards your bigger goals. It also helps you maintain a sustainable level of work-life balance.

The longer you go day by day without having any direction, the more at risk you are of burning out and losing any sense of purpose as to whatever it is you’re doing.

 So start a habit of planning. At the start of the day, vow to finish at least one task. Try to focus your energy on getting this done during the day. Then before you sleep at night, do a mental check-in to see if you’ve done what you set out to do and think about what you want to achieve next tomorrow.

Working in bed

Working in bed may seem harmless but it’s a common mistake that puts people’s work-life balance at stake. When your brain associates your bed with work, that’s when you might suffer from restlessness or inability to sleep.

It’s important to set boundaries between your job and your personal life. That way, you can hit a mental reset from the demands of work and replenish your physical and mental resources.

A good way to do this is to designate a special area at home purely to do work. If you can’t, set limits instead. For example: vowing not to work in bed instead of only working in the home office. Treat your bedroom as a place for rest.

Not moving

Working from home entails long days sitting on your desk, sometimes for hours. This places many remote workers at risk of developing a sedentary lifestyle.

A sedentary lifestyle, in simple terms, is basically spending most of your time with little to no physical activity. If this continues for a long period of time, having this kind of lifestyle places you at risk of:

  • Obesity
  • Heart problems
  • Muscle weakness (poor posture, back pain, reduced mobility, and an increased risk of falls and injuries)
  • Poor mental health
  • Developing chronic diseases
  • A weakened immune system

If you have a sedentary lifestyle, here are some tips to gradually start becoming more active:

  1. Start with small changes. For example: follow a fitness routine for 5 minutes per day.
  2. Choose a physical activity that you find satisfying: walking, running, dancing, etc.
  3. Stand up from your work desk from time to time. Always.

Not having a routine

Establishing a routine provides much-needed structure to your day when working remotely. It lays the foundation for building productive habits. Beyond enhancing focus, a consistent routine offers several advantages:

Manage Stress

When you have a set schedule, you're less likely to feel overwhelmed by tasks. A routine can help regulate your workload and provide a sense of control, effectively reducing stress levels.

Sleep Better

Sticking to a routine helps regulate your body's internal clock. With consistent wake-up and bedtimes, you're more likely to get quality sleep, which is crucial for overall health and productivity.

Eat Healthier

A routine allows you to plan and prepare nutritious meals in advance. By avoiding the temptation of mindless snacking, you can maintain a balanced diet while working from home.

Get Active

Incorporating exercise into your routine is easier when you have dedicated time slots. Regular physical activity boosts energy levels, improves mood, and promotes better focus during work hours.

Embracing a routine is key to thriving in the work-from-home environment. It brings order to your day and cultivates positive habits essential for your well-being and productivity.

Tips on how to create a better routine while working from home

Working from home can be a blessing and a curse. While it offers the convenience of avoiding a commute and working in the comfort of your own space, it can also lead to a lack of structure and discipline, ultimately hindering productivity. Establishing a solid routine is crucial for maintaining focus, efficiency, and a healthy work-life balance. Here are some tips to help you create a better routine while working from home.

Try one thing at a time

Multitasking may seem like an efficient way to tackle multiple tasks simultaneously, but it often leads to decreased focus and lower-quality work. Instead, concentrate on one task at a time, giving it your undivided attention. This approach will not only improve your productivity but also help you maintain a sense of accomplishment as you complete each task.

Complete tasks at the same time each day

Consistency is key when it comes to establishing a routine. Try to complete similar tasks at the same time each day. For example, dedicate the first hour of your workday to responding to emails, followed by tackling your most challenging tasks when your energy levels are highest. This structure will help your brain associate specific times with particular activities, making it easier to transition between tasks and stay focused.

In addition to these tips, it's essential to incorporate breaks into your routine, maintain a dedicated workspace separate from your living area, and communicate your schedule with family or roommates to minimize distractions.

By implementing these strategies, you'll be well on your way to creating a better routine that fosters productivity, reduces stress, and promotes a healthy work-life balance while working from home.

Establish timeless habits with TaskSpur 

In an honest attempt to live life on my own terms, I have created TaskSpur, a life planner and goal management app. It’s an app that helps you create, track, and manage all your personal, financial, health, and career goals in one place. It’s a product that keeps evolving and I plan to add more features to it soon. Check it out and I hope it helps you achieve all your goals in life. If you have suggestions on how I can improve the app, please send me a message at bernard@lifeintelligencegroup.com. 

Download TaskSpur on Android | Download TaskSpur on your iPhone  

Sign up or Login on your browser 

References

View All Blogs