Before the pandemic, 43% of Americans worked from home some or part of the time. Perhaps you will continue, or this is a new normal for you and you need help. Either way, I am here to help with ideas for routines and boundaries!
Routines
Routines are a series of habits. These routines, when automated, use up less mental space than making each decision moment by moment, because the prior habit triggers the next habit. For example, get in car, lock doors, seatbelt, check mirrors; this is a series of habits that adults do not decide to do, they are automatic.
Routines are stabilizing and soothing to the nervous system which is aggravated by a lack of uncertainty. Here are some routines to create for yourself while working from home.
- To/from Work
Create a “go to work” routine or modify your old “to work” routine. Get up, get dressed, commute to work. #wfh commute = walk around the block. Do not work from your bed in your pajamas. Repeat on the way home.
- Sleeping, Eating, Exercising
Creating and maintaining these simple habits is SO important for your stability and success. Aim for 7-8 hours of sleep from 10pm-5am, eat your biggest meal at lunch time and move every day. Make it predictable and remove the choice element (e.g. plan out meals, and exercise). Willpower is limited to 2 hours/ day.
- Relationship with yourself and others
Nourish your mind and your relationships. Meditate, journal, keep up with your therapist. Make time for yourself – alone. Make time for your relationships – calls, zoom chats. Social isolation is more negative than smoking, in terms of your long-term health. Support healthy self-care.
- Transitions
When everything is happening in the same space, activities bleed into each other – creating confusion for all involved. Create a schedule for everyone in the family and stick to it as much as possible. We make 35,000 decisions every day, so reducing your decisions by creating routines with clear transitions creates more time and energy!
For example: coffee & a candle to start your day, dance to your favorite song to head to lunch, journal about your productivity, close your laptop at the end of the day, blow out your candle.
If you struggle with getting stuff done, find a partner and check in with them daily. A call or text at 7am: lay out top 3 priorities for the day, and then at 6pm – did you do it? And if not, what obstacles prevented you from completing those tasks (what can you learn)?
Boundaries
- Physical space
Create a workspace that is comfortable (keyboard/ monitor/ mouse located appropriately) and conducive to work. If you are working from the kitchen table, clear off breakfast first! Use noise-canceling headphones, close your laptop at the end of the day, turn off your phone during lunch with your family. Try to avoid eating/cleaning/teaching/ etc. and working at the same time in the same space.
- Roles
Create boundaries around your roles – parent, partner, daughter, employer. Do your best to be 100% present for each role by evaluating schedules, communicating with everyone involved – e.g. “Please don’t disturb me between 9-10am: I have a call.” Creating good boundaries mitigates interruptions and the inevitable frustrations that they can cause.
And, don’t forget, you don’t have to be super-human…
For some people, not being “watched” in the office can create an energy of relentless activity, as if to prove their productivity. Be realistic. Set goals that are realistic and achievable and measurable and, if possible, have your three goals of the day be unrelated to someone else (so you are not waiting on them, which can impact your sense of accomplishment). And remember – be kind to yourself because that will ripple out to those around you!
