https://youtu.be/eGrTAF-KIc0?t=64

Introduction

That was one of my favorite quotes about mental health from Marshawn Lynch. It stuck with me when I first heard it and I still use it now and again with my mentees, especially those that work remotely. I work remotely and have struggled to maintain my mental health at times.Remote work has become increasingly popular in recent years, and even more so in the wake of the COVID-19 pandemic. While working from home can have its advantages, such as a flexible schedule and the ability to avoid a daily commute, it can also pose challenges to your mental health. Here are some tips to help you maintain your mental health while working remotely.

Establish a Routine

One of the biggest challenges of remote work is maintaining a routine. Without the structure of a traditional office environment, it can be easy to fall into an erratic schedule or become distracted by household chores. To combat this, try to establish a routine and stick to it as closely as possible. Set aside specific times for work, breaks, and meals, and make sure to prioritize self-care activities, such as exercise or meditation. I like walks and have a very strict, military-style routine. I train like a professional athlete and am obsessive about sleep. I don't like to put things into my body that messes with my sleep, I have found that my bad days normally are ones after I miss my target of 7 hours. I set Deep Focus hours in the morning after my workout and after I eat in the afternoon as those are my most productive times. I also make it a point to shut down no later than 1745-1800 every day and try my best to stay away from a screen after 2000(constantly working on this). If you have kids then you understand the importance of a routine. I'm a fan of structure and routines because I am chaotic and can't have nice things. 😈. I use a planner to stick to my routine.

Use a Planner

I use the hobinichi Planner and break down my schedule by the hour. I make it a point to not put more than 1.5 hours of heavy focus time and always always always take at least 1 hour for lunch away from the screen. I like to go on walks and eat while focusing but taking that 1 hour helps break out the day. Also, it helps if I am troubleshooting something as walking helps open up the mind.

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Designate a Workspace

Working from your couch or bed may seem like a luxury, but it can hinder your productivity and mental health. Designating a specific workspace, such as a home office or a designated spot at the dining room table, can help you create a separation between work and leisure time. It can also help you stay focused and avoid distractions. I have my desk set up in the living room and my wifes desk is in the bedroom, we sacrificed the office for kids' play area so that our main living areas don't get trashed with toys. I am going to build a small detached office in my backyard so that I can disassociate work completely from family time as I find myself jumping online randomly due to habit.

Take Breaks

Taking regular breaks is important for maintaining your mental health while working remotely. It can be tempting to work through lunch or skip breaks altogether, especially if you’re working from home, but this can lead to burnout and decreased productivity. Try to take short breaks throughout the day to stretch, get some fresh air, or connect with friends or family members.

I use a little pomodoro timer as I am not good at keeping track of time during focus. It works for me and has improved my productivity immensely.

Stay Connected

Working from home can be isolating, especially if you’re used to working in a busy office environment. To combat feelings of loneliness or disconnection, make an effort to stay connected with colleagues, friends, and family members. My team does paired programming sessions through slack huddles and we also break out frequently after our standups.

Schedule virtual coffee breaks or happy hours, watch movies online, and do things socially if you can. I like Jack Box for games and have done virtual escape rooms before too. We do movie parties and have fun engaging games with prizes sometimes that help bring things together. Getting together once a year in person always does wonders for trust/relationship building too. There's only so much synergy you can create with someone over a camera, but having those yearly offsites can spark that and help build bonds.

Practice Self-Care

Self-care is essential for maintaining your mental health, regardless of whether you’re working remotely or in an office setting. Prioritize activities that help you relax and recharge, such as exercise, meditation, or spending time in nature. It can also be helpful to establish boundaries between work and leisure time, such as turning off your computer and avoiding work-related emails after a certain time of day. Every other Tuesday I see my therapist and I make sure that time is always blocked off NO EXCEPTIONS. If I ever get pushback I explain that if I do not take care of my mental health then I won't be able to deliver results. For me, Self-care looks like this: Therapy, Movement, Inventory, Goals, and Growth. Therapy-Therapist, Movement-Triathlon Training, Inventory-Journaling nightly, Goals- Set targets and be relentless on your pursuit of those, Growth- Career growth, plant growth, knowledge growth, life growth. Take care of yourself first and foremost. It's a great investment 🙂

Conclusion

In conclusion, working remotely can offer many benefits, but it’s important to prioritize your mental health and well-being. By establishing a routine, designating a workspace, taking breaks, staying connected, and practicing self-care, you can maintain your mental health and thrive in a remote work environment.