15 Wellness Tips For People Working From Home

Written by Domantas Vanagas

September 3, 2022

Wellness is one of the biggest buzzwords in recent corporate years and for a good reason: taking good care of your body and mind is vital. Proper wellness steps can make you happier and improve your career. The same fact is true for people who work from home.

Wellness maybe even more important for remote workers because they often feel isolated and separated from their office. Thankfully, we found 15 wellness tips for working from home that can help improve your overall health and create a healthy work-from-home brain that keeps you focused.

How Can I Improve My Wellness Working From Home?

They are improving your wellness while working from home centers around creating a solid work-life balance. Remote workers often feel swamped by their work because they don’t separate their work from their personal life enough. This problem can lead to physical and emotional health issues.

As a result, working on balancing your work and personal life demands as a remote worker is essential. Just as importantly, you must maintain strong physical health to improve wellness. Good physical health can contribute to better emotional health and increase your wellness.

How Can You Maintain Mental Wellness While Working From Home?

Workplace fatigue is a common side effect of poor wellness. It is not just a physical problem but an emotional one that can impact your productivity—improving your mental wellness while working from home requires understanding this fatigue and what problems may worsen it.

For example, you can focus on working better, not harder, by scheduling your work periods in easy-to-finish chunks. You can also take breaks when you feel fatigued and create a work-from-home routine that makes sense for your overall emotional and mental health needs.

15 Wellness Tips for Working From Home

The following 15 wellness tips for working from home will focus on improving your physical and emotional health and can provide many unique benefits for your life. Significantly, they can help you work more efficiently by minimizing health concerns. Start with the top tips and work to the bottom to get the best result.

1. Create a Consistent Routine

While you can leave a wild and spontaneous personal life outside work, create a strong work-from-home routine to improve your wellness. The mind often operates best with a set schedule, such as doing specific work tasks simultaneously every day.

consistent work from home schedule

Knowing what to expect daily is often a smart wellness tip because it minimizes agitation and frustration. So make sure you spend a little time at the end of each work day planning your next. Write down each task you need to complete and fit them into your schedule to ensure you finish them.

2. Maintain a Regular Sleep Schedule

Sleep is one of the most important elements of your wellness, and nothing creates stronger sleep patterns than consistency. A regular sleep schedule should include going to bed and waking up at the same time every day. Listen to your body and get the amount of sleep that you need.

For example, some people need more sleep than others, and you might need to go to bed earlier to get up in time to work at your best. Don’t force a four-hour sleep schedule because you heard Martha Stewart did it: if your body needs nine hours of sleep, rest for nine hours every night. If you sleep longer than nine hours and still don’t feel rested, consider a sleep test to gauge why you aren’t waking up energized.

3. Communicate Regularly With Your Co-Workers

The CDC states regular communication is vital to a successful workplace. Staying in touch with your co-workers throughout the day ensures you stay on task, helps foster relationships, and makes you feel more like a part of the office when you’re working from home.

In this way, you can fight the alienation and isolation that often makes remote work challenging for many people. It is important for extroverted people who thrive on personal interaction to consider this step. Doing so may improve their overall emotional health in the workplace.

4. Schedule Regular Meetings When Possible

Yes, meetings can seem like a major time waste and a bore for many remote workers. However, they are also a positive way to build relationships with your co-workers and improve your wellness. Since you won’t see your co-workers in person regularly, daily video meetings can help you stay connected.

These meetings can focus on anything from planning your day to talking and getting to know each other. For instance, you may find a weekly half-hour chat with your team helps you stay more connected as people and minimizes any emotional problems your remote isolation could trigger.

5. Stay Physically Active

One of the most crucial work from home hacks is regular exercise. It can help you stay healthy and improve your overall wellness. First, getting up and moving gets you out of your chair. It helps you get some fresh air when you go outside for a walk, which can refresh your mind and body and improve your work.

neck and shoulder rolls exercises for people working from home

Just as importantly, physical activity can help you avoid obesity and even muscle strain, common problems for remote workers. As you won’t get up nearly as often as at a traditional office, 15-30 minute exercise breaks throughout the day can ensure you stay active.

6. Practice Regular Mindfulness

Mindfulness is a concept that asks you to be aware of your body and thoughts throughout the day. Please pay attention to physical and emotional pain and trace where they begin. Doing so can improve your wellness in many ways.

For example, you might instantly think badly about yourself when you experience a minor setback, such as working more slowly on a task than expected. Use mindfulness to spot these emotions, understand why you feel that way, and replace negative thoughts with positive ones.

7. Use Time Management Techniques

Using proper time management techniques is a powerful way of improving your mindfulness. For example, you can use the Pomodoro Technique (breaking your day into 25-minute work periods and five-minute breaks) to work more efficiently.

pomodoro technique timer

Research and identify which techniques make the most sense for your needs and integrate them into your work life to get the most benefits. Talk to your co-workers about these techniques to make them common throughout your workplace.

8. Eat Healthy Meals and Snacks

As your day progresses, try to eat a healthy meal to start your workday and schedule regular snacks, like carrots and fruit. This step is so important because it can improve your overall nutritional health.

A better diet can also help you fight obesity and minimize emotional troubles. Remember: strong physical health is one of the best tools for fighting mental and emotional struggles.

9. Take Breaks When Needed

You are in charge of your schedule when working remotely, so don’t be afraid to take breaks when needed. Taking a few moments to rest during your workday can refresh your mind and help you refocus. Just as importantly, it can minimize fatigue and feelings of being overworked.

A lunch break about halfway through the day is a great way to schedule your day, as are a few shorter breaks throughout your shift. Try to make sure you balance your breaks and work so that you have time to rest without taking too much time off: too many breaks may force you to work later than necessary.

10. Set Up Boundaries

Personal boundaries are critical for remote workers because they can help keep them from getting distracted and prevent troubles at work. For instance, setting up a personal office in your home where your family or roommates don’t go can help create a more specific work-life boundary.

This office can help you feel more professional than simply working in front of the television in your pajamas. While the temptation to be comfortable in a remote job is understandable, too much comfort can take you out of work mode and affect your wellness.

11. Don’t Ignore Eye Health

Eye health is a rarely considered element of wellness that can be problematic for remote workers. Working at your computer all day may cause eyestrain and even damage that could affect your overall health. Poor vision may make it hard to focus and lead to mental health concerns.

As a result, taking eye breaks throughout your work is important as periodically looking away from your computer. You may also want to buy a blue light shield or glasses that keep the light from your laptop from straining your eyes. These shields also help you sleep better by minimizing computer-related sleep issues.

12. Practice Meditation

Meditation is a powerful mental health tool to help calm anxiety and stress. It can be a godsend for remote workers who need a break from a tough day. Knowing when to meditate or starting your day with a little meditation may help you stay on task and avoid wellness issues.

entrepreneur meditating

Note that Meditation can take many forms and doesn’t have to include sitting cross-legged on the floor. Simply closing your eyes at your desk, breathing deeply, and letting your thoughts calm down can be a powerful meditative tool that can minimize emotional wellness concerns.

13. Cut Negativity From Your Life

There are always negative influences around us that seem impossible to ignore or avoid. However, you can cut negativity from your life in a few different ways. For example, you may have a co-worker who nags or complains on a specific Slack channel. Their complaints frustrate and bring you down.

You can block that person’s comments or even leave the Slack channel if it isn’t essential. Just as importantly, you can stop negative habits that may affect your wellness. For instance, cutting out smoke breaks or social media visits can minimize negative and unhealthy influences on your life.

14. Watch or Listen to Motivational Speeches

While it might seem cheesy to some people to start your day with a Tony Robbins motivational video, studies have found that motivational speeches provide some emotional health benefits. They can help a person feel more motivated in their career and improve their overall mood and morale.

Start your day with a motivational speech or podcast, or listen to one when you feel low. There are so many free options on YouTube and other streaming services. You can also take a break to read from a motivational book if that’s more your style.

15. Take Care of Yourself First

Lastly, always make sure that you put yourself ahead of your job. This might seem obvious, but it’s something that few people do. If you need a week off or even a few days to collect your thoughts and relax, do so. Don’t leave your co-workers stranded, of course. Prepare for your absence to ensure that they can cover for you. But take time for yourself when needed.


These wellness tips for working from home can be a powerful way of improving your overall health and minimizing fatigue and emotional challenges. They can also help you better manage your time when you work from home and help you focus on your day more easily.

Try at least a few of these options and adjust them to meet your needs. For example, you might find some work better and feel more comfortable with a slightly modified routine. Remember: it’s your life, and you are in control of your destiny!

personal pivots newsletter
Get more exclusive personal development tips that we only share with email subscribers

You May Also Like…