Best practices for virtual wellness

• Pick your schedule and stick to it. Revisit at the end of the week to make sure it’s working.
• Schedule self-care activities (meals, exercise, stress relief) and take small breaks throughout the day.
• Be clear with others about when you are available and not available.
• Create a dedicated office space that is not near the kitchen or living room, if possible. Stay away from distractions.

Think about your transition in and out of the workday. Set up a morning routine to ease the transition and prepare for the day. You probably don’t have a commute, so use the extra time wisely. Finally, decide what trigger will let you know to stop working. For example, time to feed the dog, cook dinner, or help kids with homework. When it’s that time, clock out!

Boundaries

• Set your boundaries between work and personal life – communicate these boundaries with your manager and team.
• Delegate work when needed.
• Don’t feel bad saying “no” if you don’t have time, but be prepared to be flexible.

Don’t forget about technological boundaries! You can turn off work notifications when you’re finished with the work day. Delete apps that aren’t serving a purpose and are distracting. You can also set rules for your emails if you’re an Outlook user so that you get priority messages immediatey and have others wait in a folder until you have more time. Try to stay away from your phone during meal times and put it away an hour or two before you go to sleep.

Avoid burnout

• Recognize the self-inflicted pressure of trying to “prove” you’re working when no one can see you.
• Use your paid time off. You need a break, especially if you’re feeling tired, withdrawn, angry or irritated.
• Reach out to a counselor or friend if you need to talk.
• Stick to a routine.

Sticking to a balance could be the key to feeling more “normal.” You’ll probably have more screen time, but some of it may be connecting with friends, community groups, and other organizations. Balance this with off-screen time, whether you’re enjoying the outdoors, connecting with loved ones on the phone, or simply relaxing. Embrace boredem for once! Our environment is constantly changing – take the time to think about your routines and reassess on a regular basis.