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How to Stay Healthy and Happy While Working Remotely

Adriaan Brits



Working remotely has become the new normal for many people in the wake of the COVID-19 pandemic. While there are many benefits to working from home, such as flexibility, autonomy, and cost savings, there are also some challenges that can affect your physical and mental well-being. How can you stay healthy and happy while working remotely? Here are some tips and best practices that can help you make the most of your remote work experience. 

Set a routine 

One of the key aspects of working remotely is setting a routine that works for you and your team. Having a consistent schedule can help you maintain a healthy balance between work and personal life, as well as boost your productivity and motivation. A routine can also help you avoid distractions, procrastination, and burnout. 

Some of the elements of a routine include: 

  • Setting clear boundaries between work and non-work hours. Communicate your availability and expectations to your colleagues, managers, and clients, and respect theirs as well. Avoid checking work emails or messages outside of your designated work hours, unless it is urgent or necessary. 
  • Creating a dedicated workspace that is comfortable, ergonomic, and free of clutter. Make sure you have all the equipment and tools you need to work effectively, such as a reliable internet connection, a laptop, a headset, and a webcam. If possible, choose a quiet and well-lit area that is separate from your living or sleeping space, and minimize any potential interruptions or noises. 
  • Following a regular sleep schedule that allows you to get enough rest and recharge your energy. Aim for at least seven to eight hours of sleep per night, and avoid working late or using electronic devices before bedtime. Having a good night’s sleep can improve your mood, concentration, and creativity, as well as your immune system and overall health. 
  • Establishing a morning routine that helps you start your day on a positive note. You can include activities such as meditation, yoga, reading, journaling, or listening to music. A morning routine can help you set your intentions, goals, and priorities for the day, as well as boost your mood and motivation. 
  • Taking regular breaks throughout the day to stretch, move, hydrate, and snack. Working remotely can sometimes lead to prolonged periods of sitting, which can have negative effects on your posture, circulation, and metabolism. Taking breaks can help you prevent physical and mental fatigue, as well as improve your focus and performance. 

Stay connected and engaged 

Another important aspect of working remotely is staying connected and engaged with your colleagues, managers, and clients. Working from home can sometimes feel isolating, especially if you are used to working in a social and collaborative environment. Staying connected and engaged can help you maintain a sense of belonging, teamwork, and support, as well as enhance your communication and collaboration skills. 

Some of the ways to stay connected and engaged include: 

  • Using various communication channels to keep in touch with your team and stakeholders. Depending on the purpose and context, you can use different tools and platforms, such as email, phone, chat, video conferencing, or project management software. Make sure you use clear, concise, and respectful language, and provide timely and constructive feedback. 
  • Participating in regular meetings and check-ins to share your progress, challenges, and achievements. Meetings and check-ins can help you align your goals and expectations, as well as identify and resolve any issues or conflicts. They can also help you celebrate your successes and appreciate your contributions. 
  • Joining or creating virtual social events to have fun and bond with your team. Virtual social events can include activities such as games, quizzes, trivia, karaoke, or book clubs. They can help you build trust, rapport, and camaraderie with your colleagues, as well as reduce stress and boredom. 
  • Seeking or offering help and support when needed. Working remotely can sometimes be challenging, especially if you encounter technical difficulties, personal problems, or work-related stress. Don’t hesitate to reach out to your colleagues, managers, or mentors for help and advice, and offer the same to them. You can also join or create online communities or groups that share your interests, passions, or goals, and learn from their experiences and insights. 

Pursue your hobbies and interests 

A third aspect of working remotely is pursuing hobbies and interests that enrich your life and make you happy. Working from home can give you more time and flexibility to explore and develop your personal and professional skills, as well as your passions and aspirations. Pursuing your hobbies and interests can help you express your creativity, discover new opportunities, and enhance your well-being. 

Some of the ways to pursue your hobbies and interests include: 

  • Learning something new that sparks your curiosity and challenges your mind. You can enroll in online courses, webinars, podcasts, or books that cover topics such as languages, arts, sciences, or business. Learning something new can help you expand your knowledge, skills, and perspectives, as well as boost your confidence and self-esteem. 
  • Doing something physical that energizes your body and improves your health. You can engage in activities such as walking, jogging, cycling, dancing, or gardening. Doing something physical can help you stay fit, active, and healthy, as well as release endorphins and serotonin, which are hormones that make you feel good and happy. 
  • Doing something relaxing that calms your mind and reduces your stress. You can indulge in activities such as reading, writing, painting, knitting, or baking. Doing something relaxing can help you unwind, relax, and recharge, as well as cope with anxiety and depression. 
  • Doing something meaningful that contributes to a greater cause and makes a positive difference. You can volunteer for a charity, organization, or community that aligns with your values and beliefs. Doing something meaningful can help you find your purpose, passion, and fulfillment, as well as connect with like-minded people and make an impact. 

What others say 

Working remotely can be a rewarding and enjoyable experience, but it also requires some adjustments and strategies to make it work. Here are some opinions and testimonials from people who work remotely and share their tips and insights on how to stay healthy and happy while working remotely. 

  • Paulina Arredondo, marketing manager of Global Triangles, says: “Working remotely has allowed me to work with amazing people from different countries and cultures, and learn from their perspectives and experiences. I think the key to staying healthy and happy while working remotely is to communicate effectively, collaborate efficiently, and celebrate frequently. Communication is essential to keep everyone on the same page, collaboration is vital to achieve the best results, and celebration is important to recognize the hard work and achievements of the team.” 
  • Marta Juchnowicz, a researcher and author, says: “The responses of organizations to the pandemic have taken into account the need to respond to changes in employee needs. Working remotely has become a new reality for many workers, and it has both advantages and disadvantages. I think the main challenge is to find a balance between work and personal life and to maintain a healthy lifestyle. I try to follow a routine, take breaks, exercise, and meditate. I also try to stay connected with my colleagues, friends, and family, and pursue my hobbies and interests.” 


Working remotely can be a great way to work, but it also requires some planning, discipline, and creativity to make it successful. By following these tips and best practices, you can stay healthy and happy while working remotely, and enjoy the benefits of working from home. Remember, you are not alone in this journey, and you can always reach out to others for help and support. Stay safe, stay healthy, and stay happy! 

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