Work-life balance in the home office
The advantages are obvious: You save a lot of time because there are no longer any commutes. You also spend less money on fuel costs, which is better for the environment at the same time. One problem, however, is switching off after work. A healthy work-life balance is often difficult to achieve when the workplace is omnipresent.
The problem with the home office
In addition to all the advantages, switching off after work in the home office is a real problem. Most of the time, people who work from home work longer hours and accumulate overtime. The working day lasts on average 48.5 minutes longer than in the office. But even after the work is done, telecommuting can still have negative effects. It’s harder to separate private life and work. The result can be stress, which usually affects health.
This can often lead to burnout, one of the most common reasons for disability. It is therefore better to take precautions and to keep a clear separation between work and private life after work. In addition, short breaks should be taken from time to time to clear your head and at the same time become even more productive and concentrated.
Separate the end of the day from the working day
It is often difficult to separate work from private life. Especially if the office is a niche in the living room or bedroom and not a separate room. So you are still confronted with it after work. However, you can do something about it. On the one hand, the workplace should under no circumstances be set up in the bedroom. Sleep disorders are otherwise inevitable. If you work in the living room, you should provide privacy after work, for example in the form of a screen or another room divider.
A clear cut through housework
In this case, work is not just work. Whether it’s during the lunch break or after work, you can distract yourself from the job perfectly if you devote yourself to household chores. When cleaning the apartment, you can switch off your head in peace and in this way create a transition to office work. At the same time, a tidy and well-organized workplace also creates a better atmosphere and can promote productivity.
So what’s the best way to start? Clearing out old, unused things is particularly helpful. Whether on the bookshelf, in the wardrobe or in the storage room – there are things hidden all over the apartment that have not been used for a long time. It is best to sort these things out straight away and separate them into two piles: in good condition and broken. If the used books, films or CDs are still usable, they can quickly be sold online at a fixed price. The broken things, on the other hand, should be properly sorted out and recycled.
Schedule active breaks
When working from home, you can usually organize your working hours more freely than in the office. This can often become a problem if you don’t plan to take a break every now and then. Because if you don’t take a break from time to time, sooner or later you will make mistakes, work more slowly and suffer from a higher stress level. Small, intensive breaks throughout the working day can help. After 60 to 90 minutes you should rest for five minutes in order to be able to continue with concentration.
After 6 hours you should take a longer break of at least 30 minutes. Those who find it difficult to observe rest periods can plan them directly into their daily calendar or into their smartphone as a reminder. That’s how you think about it for sure. Basically, you should pay attention to the warning signals that your body gives you when it calls for a break. This can be tiredness, irritability or lack of concentration.
exercise and stretching
The time-out shouldn’t just consist of staying seated. Ideally, you walk a few steps, maybe even in the fresh air. It ensures that the brain is properly supplied with oxygen again. At the same time, the sun’s rays stimulate the production of vitamin D in the body, which strengthens our immune system and makes us less susceptible to diseases. You listen to a little music and you get completely different thoughts. If you don’t feel like going out, you can simply open the window for 5 minutes and stretch at the table or sofa instead. The neck and shoulders in particular are strongly influenced by working on the PC. For this reason, a few light exercises should be done at least every two hours to relax the muscles and increase blood flow.
Sport as a balance to work
If you want to relax even more during the lunch break or after work and at the same time reduce stress, you should do sports. It doesn’t matter what sport you do. Nevertheless, endurance sports are probably best suited. The stress is converted into kinetic energy and reduced. At the same time, the body releases happiness hormones that make you forget the stress of the working day. Sport also offers a whole range of health benefits.
Healthy snacks for more concentration
The break can be used for a small snack. It can replenish the energy reserves and bring new strength. However, it is important that this snack is not too unhealthy. Nuts, avocados, vegetable sticks, yoghurt with fruit or whole grain products are particularly popular. You should avoid too much sugar and saturated fats. They are heavy on the stomach and provide a short energy boost. Light fare is also recommended for lunch. A salad with strips of turkey breast or a baked potato with low-fat quark is particularly digestible and has lots of vitamins.