7 Work-From-Home Habits Sabotaging Your Health Goals
Staying in Pajamas All Day
While working from home certainly has its perks, like a non-existent commute, it's important to maintain some semblance of your normal routine. Getting dressed for the day, even if it's just into comfortable athleisure wear, provides a mental cue that it's time to be productive.
"Sometimes, the act of changing out of your PJs and putting on something you would actually wear to work can serve as a signal to help you have a more productive — and healthy day," notes Susan Wilson, a registered dietitian.
Skipping Meals
When you're swamped with Zoom meetings and deadlines, it's easy to work through hunger pangs. But skipping meals leads to energy crashes and poorer food choices later on.
Planning out meals and snacks in advance ensures you have nutritious options at the ready. "Visual meal plans can be helpful to keep you on track," says Wilson. Logging food in an app like MyFitnessPal, even before eating, can also help you make small tweaks and smarter choices.
Constant Grazing
On the flip side, always being steps away from the kitchen can turn into all-day snacking. Grazing on chips and other packaged foods is mindless eating that often leads to consuming far more calories than if you had proper meals.
"You'll constantly search for something else to fill the void," cautions Marissa Vicario, a certified health coach. Make a point to sit down for real meals and be conscious of what and how much you're eating.
Sitting for Hours On End
Without in-person meetings to walk to or co-workers to chat with, it's easy to stay glued to your chair all day. But a sedentary lifestyle has been dubbed "the new smoking" for a reason.
Look for opportunities to take movement breaks, whether it's refilling your water, stretching for 5 minutes, or taking a walking phone meeting. "Think about times in your schedule that provide space and opportunity to get active," advises Vicario.
Not Setting Boundaries
Separating work time from personal time is trickier when your office is in your home. Be honest with yourself and your employer about what hours work for you and then commit to that schedule. Block off breaks and log off at a designated time.
"Stick to the schedule you set, but not at the expense of the time you've delegated for family, movement and self-care," says Vicario.
Eating Your Feelings
When stress levels rise, turning to food for comfort is a common coping mechanism, especially if your "office" is in close proximity to the pantry.
If possible, set up your workspace away from the kitchen. Replace stress eating with healthier outlets like brewing a cup of tea, practicing a few yoga poses or a quick meditation session when tensions are running high.
Feeling Isolated
The lack of social interaction takes a mental toll when you work from home every day. "Finding ways to connect with others and making time for self-care are two ways to combat the psychological impact," notes Vicario.
Prioritize social connection, whether it's reaching out to a colleague outside your regular meetings, joining a virtual workout class or calling a friend on your break. Taking care of your mental health is just as important as physical health for overall well-being.
While the transition to remote work has been an adjustment with challenges, being aware of these common pitfalls allows you to establish healthier work-from-home habits. With some conscious effort and planning, you can stay on track with your wellness goals no matter where you're logging in from.
