People are having different experiences of teleworking. Some feel they get a lot done at home, but they completely forget to take breaks. Others have to deal with continual interruptions as their partner takes business calls right next to them from morning till night. Here, we share some tips on how to easily improve cognitive ergonomics at your workstation. This will prevent your brain having to deal with too much at your home office, and thus enhance your wellbeing while you are working from home.
- Start your morning by planning the day ahead. Split your working day into periods of work and breaks. If your day is packed full of Teams meetings without any breaks, your energy levels will be pretty low by the end of the day. According to our research, it is the breaks of the working day that is perceived as the most challenging in the home office.
- Virtual meetings affect your brain in a different way than those that take place in person. To ensure you have time for a breather in between meetings, spend only 45 minutes on one-hour virtual meetings and 20 minutes on half-hour virtual meetings. A well-planned working day and good working methods will reduce the strain on your brain.
- Create a peaceful workplace and make sure you give others peace and quiet for their work. Wear noise-cancelling headphones if it is impossible to find a peaceful room. Make sure you have the appropriate lighting and temperature at your workstation.
- Keep your workstation tidy and your equipment in order. Remove distractions such as unpaid bills or your child’s homework from your desk. Complete one task at a time and avoid multitasking.
- Have a proper lunch break and eat healthy. Your brain won’t function properly if your blood sugar levels are too low or high or fluctuate rapidly. Don’t go too long without eating and eat nourishing meals to give your brain the energy it needs. Plan your lunch in advance so that you are not tempted to survive on snacks due to lack of time.
- Use your breaks during the working day for various activities as this helps your brain recover. Do balancing exercises or take a short walk outside to get some fresh air. Instead of your jeans or tracksuit pants, wear gym leggings so it is easier to do some exercises spontaneously during the day. Taking a short nap may also help to restore energy levels during the day. Try to think of all the things you can do during your breaks now that you are working from home.
- Stay in contact with your workmates and maintain a positive atmosphere. If we end up working from home for a prolonged period, it may create a feeling of remoteness and reduce interaction. Plan virtual coffee breaks or virtual after-work meet-ups with your colleagues. In this way you can maintain team spirit and discuss your successes and failures together.
- Make sure you rest and recover after the working day. It is important to make time to do the things that you love doing – now even more so during these uncertain times. A proper night’s sleep is a good way to ensure you are ready for the next working day.