THE ULTIMATE GUIDE TO WORKING FROM HOME
By Stephen Sheehan
Reviewed by Emily Gonzalez, ND for Scientific Accuracy
With COVID-19 still looming into 2021, the work from home trend is here to stay (at least for the time being). So if you were displaced from your office due to the pandemic, it’s about time to learn how to get comfortable, maximize your production and minimize your stress with some useful work from home tips.
After all, you won’t accomplish your remote work in an efficient fashion if your home office isn’t set up properly. Plus, it’s helpful to have a morning routine that includes fuel to unleash your limitless potential while working at home.
And once you’ve wrapped up your final Zoom call and changed your Slack status to “Do Not Disturb,” it’s important to take care of your well-being and personal life so that you have a healthy work-life balance. Whether that means sharing a meal with family members, reading a good book while cuddling a furry friend or listening to a progressive podcast about mental health, it’s critical to disconnect from work (at least for a certain amount of time) and enjoy other aspects of your life.
FINDING YOUR FUEL
One of the main perks of not commuting to work is having extra time in the morning. Maximize those added minutes by using use them to fuel your body. That way, you can focus on checking off all the tasks on your work schedule.
After all, a productive workday begins with proper, lasting fuel sources. These Bulletproof-backed options provide your body with the nutrients it needs to keep your brain engaged. (This will certainly pay off the next time you have to sit through a video call with your boss.)
Fuel your day and get on the path to success in a remote working environment when integrating:
- Bulletproof Complete Daily Energy Collagen Protein: Available in both Dark Chocolate and Vanilla Bean, this protein powder not only has sustained energy benefits and a complete amino acid profile, but also brings the added benefits of collagen. Simply add it to your morning smoothie for a tasty, nutritious boost so you can keep your work battery charged throughout the day.
- Bulletproof Coffee: This isn’t your ordinary cup of joe. By combining toxin-tested Bulletproof Original Coffee with Bulletproof Brain Octane C8 MCT Oil and Bulletproof Grass-Fed Ghee, you can create a delicious, fat-fueled concoction that will provide your brain with lasting energy, while fending off cravings. (Now, here’s something to brag about while bantering with your team members on the next video conference call!) Bonus: For all-in-one access to your morning jolt, try new coffee innovation Bulletproof Original Creamer.
- Bulletproof Energy Supplements: Remote workers who need help from an energy supplement to power through the day can take advantage of several natural options. For focus and attention, consider Bulletproof NeuroMaster, which contains compounds shown to support memory and focus, as well as coffee fruit extract that plays a role in increasing BDNF, a growth factor that aids in the generation and strengthening of brain cells. For improved mental clarity and alertness, give Bulletproof Smart Mode a try. This caffeine-free supplement helps fight mental fatigue, thanks to the combined powers of scientifically studied ingredients, including rosemary and artichoke leaf extract. And, if you’re looking for a quick way to boost ketones and supply energy to the brain (who isn’t?), add Bulletproof Brain Octane Softgels to your stack. C8 MCT oil metabolizes quickly to provide your body with quality ketone energy.
HOW TO STRUCTURE YOUR DAILY WORK FROM HOME ROUTINE
Making the most of your work hours is important. And like most things in life, your ‘WFH’ success starts with structure. Without a solid game plan that you can execute on a consistent basis, you may find your working hours seem much longer than they should be. (And unfortunately, that doesn’t bode well for your home life away from the computer.)
From the ergonomics of your chair to your messaging settings, there are many small adjustments you can make that will have an enormous impact on both your work time and your personal life. Here are some work from home ideas you should keep in mind while structuring your daily routine.
1. CRAFT A COMFORTABLE WORKSPACE
Working at home for 8 hours a day means you’ll be spending a significant amount of time sitting. Take care of your body by finding a desk chair that supports your spine, particularly in the lumbar region. There are also ways to adjust the different components of a desk chair to achieve the right ergonomic balance.
But if sitting all day isn’t up your alley, there are other ways to craft a comfortable workspace that do not require a desk chair—at all!
If a traditional setup isn’t your thing (especially if you experience lower-back problems), then you should consider a standing desk. Some even have a built-in feature that allows you to adjust the height with just a touch of a button. (Believe me, standing with your core engaged can feel a lot better than trying to stand up after sitting for hours with poor posture.)
If you opt for a standing desk setup, consider integrating an anti-fatigue mat into your space. This nifty addition is designed to provide support for those who stand for prolonged periods of time on a hard surface. For anyone who experiences discomfort in their feet, legs and back when standing for hours, an anti-fatigue mat can work wonders. In fact, a study conducted by two professors from Loughborough University concluded that using mats had a positive impact on the experienced thermal and postural comfort on the workers tested.
Don’t forget to add your own personal touch…I mean it’s your workspace after all, right?
Decorate your space with pictures of family and friends that bring you joy. Want to display an award? Go for it. Whatever your taste or style is, put it on display in your personal workspace.
Additionally, to keep your mental health and well-being at the forefront, don’t be afraid to round out your workspace set-up with a few inspirational items. Whether it’s healing crystals or a daily affirmation calendar to keep you motivated, put yourself in a positive mindset—and alleviate stress—with these finishing touches.
2. REVIEW YOUR SCHEDULE
Remember that whole bit about structure?
Whether it’s for the day or the entire week, set the tone and understand your commitment to your workload ahead of time by reviewing your schedule. Even though you don’t have to waste valuable minutes sitting in traffic on your ride to work, you may realize you don’t have as much available time as you think.
To prevent any last-minute surprises, make a to-do list to stay organized. That could mean literally writing it out on a whiteboard or in an agenda or downloading a calendar app on your phone or computer to keep track of everything you have to do.
Just because you work full-time doesn’t mean your time has to fully center around work. A simple sit-down at the kitchen table every Sunday night can set you up for success for an entire week.
3. TAKE BREAKS
The most important work from home wellness tip to keep in mind is incredibly simple: Take a break.
Now, that doesn’t mean playing video games for an hour or getting lost in a Netflix true crime documentary series.
Rather, break up your work day with health-supporting activities.
Need to stretch your legs and get your blood flowing? Get some fresh air and take your dog for a walk (if you have one) and soak up some vitamin D. On your break, make sure to refuel with MCTs and access added support from collagen protein, thanks to convenient, ready-to-drink Bulletproof Cold Brew Latte. With Dark Chocolate, Vanilla and Original in stock, there’s a flavor for every cold brew connoisseur!
Don’t forget about your nutrition, either. It might be easy to get lost in an important project, but you still need to feed your body with the proper fuel to keep operating at peak efficiency. Cook up a nutritious lunch that fits the diet you’re following. (For example, try this Keto Slow Cooker Mexican Shredded Beef recipe you can seamlessly cook while you work.)
You may even want to break up a long afternoon with a warm cup of tea, Bulletproof Coffee or Cold Brew Latte (if you prefer something chilled). Just taking a few minutes to clear your mind, relax and recalibrate can make a major difference. Not sure how many breaks you should take? If you work a traditional 8- or 9-hour day, make it a point to get up from your desk every 60-90 minutes.
4. MAKE TIME FOR EXERCISE
The pandemic may have shut gyms down for a while, but even if you have to work out at home, it’s important to make time for exercise. You can factor this into your breaks or set aside a separate block of time.
And, if you’re thinking that exercise is only important for those who want to build muscle or lose body fat, that’s not the case. According to a 2013 study, exercise (along with dietary management) can be effective ways to counteract neurological and cognitive disorders.
So what are some ways you can get moving?
If you want the ultimate mind-body connection, a well-constructed stretching or yoga routine can alleviate stress and tension from your brain and physique. (If you’re like me and you sit in a desk chair all day, your lower back and hips will thank you for the flexibility boost.)
Looking for something more intense? Cardio and weightlifting certainly will challenge your muscles to step up, depending on just how fast and heavy you want to go. No matter what form of exercise you prefer, it’s important to make movement part of your daily routine—in some form or fashion.
5. SET END-OF-DAY BOUNDARIES
When the end of the day finally arrives, it’s time to say goodbye to Google Hangouts and hello to face-to-face conversations (or socially-distanced ones). That doesn’t mean you have to unplug your Wi-Fi router and leave the room, though.
The overall point here is that you should set end-of-day boundaries that ensure you won’t be video conferencing with your manager over Skype well after your workday has officially ended.
So what’s the best and easiest way to make sure to implement this work from home tip?
Start by completely shutting down your computer. You may even want to cover your workspace with a blanket (if visible), and verbally vow to unplug so you can make a healthy transition from your workday to your personal time.
Ultimately, before you completely clock out, you should have a way to say goodbye to work for the evening until the next day. Whether that means sending a final Slack message to the group work chat, completing a daily check in or turning off your work cell so family dinner doesn’t get interrupted by phone calls, it’s critical to have boundaries that allow for a healthy work-life balance.
WHAT TO DO WHEN WINDING DOWN FROM THE WORKDAY
If your home office is basically a corner of the living room in your one-bedroom apartment, it can be difficult to transition to wind-down mode when you do not actually leave the ‘workplace’ to jump into the next phase of your day.
However, there are some effective strategies you can employ to free your mind of work thoughts. Consider the below tips to help you disconnect from work and enrich the latter part of your day:
- Commit to self-care: Take some time for yourself after a long day at your home office. Take an Epsom salt bath to soothe tired muscles and ligaments. Or, simply enjoy the silence of meditation to give your mind a much-needed break.
- Exercise your mind away from screens: Staring at a computer screen for 8 hours a day can be taxing. Remote employees especially need to take a break from screens (this includes your social media accounts on your phone) and engage in another activity. Pick up a book from your local library; you may find a new genre more interesting than you expected. Increase your knowledge (or just have a good laugh) by listening to a podcast—an excellent option for anyone who likes to go for walks. You can even play a board game to give your brain something else to focus on other than hitting sales goals or meeting deadlines.
- Create something: Unlock your creative side by painting, writing, drawing, sculpting or any other activity that involves your hands and brain. Playing an instrument can also be a therapeutic work from home wellness practice that allows you to unwind.
- Socialize: Even though the coronavirus pandemic has forced us to learn all about social distancing, it’s still important to make plans with relatives or friends to share some time and space (just not too close) together as the new year begins. And if it’s been a few months since you’ve spent quality time with your significant other, plan a meaningful date night to share together.
- Enjoy a good meal: Cooking is another creative process with a rewarding finale. Step into the kitchen after a long day at work and let your culinary skills take over. A comforting, home-cooked meal (like this Low-Carb Beef Stir Fry recipe) that uses quality ingredients not only makes you feel good, but has the power to keep you satiated. And, don’t forget dessert! Satisfy the family sweet tooth sensibly by baking up one of these keto brownie recipes. (Believe me, you’ll earn some serious brownie points for the effort alone—see what I did there?)
Keep in mind, you don’t need to commit to these activities every day. These are just ways to fill your time so you know you can unplug from your work from home routine and accomplish other goals. Ultimately, it’s all about achieving a work-life balance that allows you to get tasks done—without compromising your ability to have fun and enjoy life.
UTILIZE SUPPORTIVE SUPPLEMENTS
We already covered how Bulletproof energy supplements can support and help sustain energy during your workday, but there are other supplements that can help you recover from the mental and physical toll of working remotely.
The following science-backed Bulletproof supplements can provide additional support once the workday is done:
- Bulletproof Eye Armor: Staring at screens all day definitely isn’t great for your eye health. Try Eye Armor to help protect against eye strain and eye fatigue. Thanks to natural carotenoids and antioxidants, you can take care of your vision and eye health—the Bulletproof way!
- Bulletproof Zen Mode: In need of some stress relief? Ready to say Namaste? Zen Mode helps you achieve the ultimate state of calm, thanks to magnesium, L-theanine and vitamin B6.
- Bulletproof Sleep Mode: For quality rest, powering down is just as important as powering up. Sleep Mode uses L-ornithine and plant-based melatonin to help you achieve better rest and leave you feeling refreshed when you get back to working remotely the next day.
The bottom line: Working from home has its benefits, but it also requires discipline. A successful WFH routine begins by fueling your body with the nutrients and building blocks it needs to sustain energy and focus throughout the day. Additionally, daily structure and a proper work setup can lead to more fulfilling and structured days as a remote worker. Finally, make sure to take breaks to give your mind and body a rest, exercise and take time to unplug and do something off the clock for yourself and your loved ones.
Is too much screen time messing with your sleep? Find everything you need to know about blue light, so you can get the sound rest you need.