Crafting an Effective Work-From-Home Routine: Essential Components for Success

by Melody Wright, LMFT

Picture this: You're at home. Your partner is at home. Your kids are at home -- and feeling cooped up at that. And on top of it all, you're expected to be productive while working from home, as if nothing was going on in your life outside of work.

For many of us, this has become our reality. The changes that COVID-19 has brought have created a huge shift in the way we live our lives, both at home and at work. Many of us are struggling to grocery shop and stay connected with friends, let alone get any work done…. 

But that's okay. One of the benefits of going through a global pandemic (if there are any) is that everyone is going through the same changes that you are! All of our lives have been turned upside down -- and we're all trying to figure this out together.

That brings me to something important that I've discovered: the importance of routine. As our lives are shaken and stirred like a dirty martini, many of us have lost the activities in our life that used to give us structure. Our kids are no longer going to school, we're no longer working from the office and the regular workouts, happy hours and therapy appointments that kept us sane have all been flipped on their head.

I've found that it's important to create our own sense of routine and structure in our lives to bring a sense of control back into the chaos -- and in the interest of sticking together during these trying times, I want to share with you my best tips for creating a work-from-home routine that allows you to be as productive as possible despite the craziness of our lives.

Define clear work (or study) hours.

Working in an office makes it easy to set boundaries: when you're in the office, you're working and when you're home, you're home. These lines easily become blurred when we start working from home -- and soon you may find yourself checking your work email at the dinner table. 

Whether you determine your own work schedule or have set hours, it's important to stick to those hours to create boundaries, even while working from home. When you know when you're working, you're able to be more productive during that time -- and when you know you're off, you're really off, spending time with the people and activities that make you happy.

Schedule time to eat and hydrate!

Now is not the time to neglect basic self-care needs like eating regular meals and drinking water. Make sure you schedule meal times and breaks for coffee, tea and/or water into your day to help you stay happy, healthy and hydrated! 

Get away from the screen.

For many of us, screens are our only way to connect with the world around us. Whether it's Facetiming with a friend or checking in with a family member on social media, I recognize the importance of screen time to maintaining social connections in our new reality. 

Still, that doesn't mean you shouldn't set boundaries when it comes to screen time. Especially given the weight of current events, it's important to schedule time away from our screens -- and away from news of the coronavirus -- for our mental and physical health. Take frequent breaks from your computer, phone or television, and don't hesitate to take an extended break from the news or from social media if needed.

Reach out to friends and family.

Social distancing should not mean social isolation! Humans are naturally social creatures. Social connections are a huge part of what gives our lives meaning, which is why it's important to schedule time to reach out to family and friends during this time. Checking in with family and friends not only benefits you, but also allows you to see how others are doing and offer them much-needed support and encouragement.

Do something you love.

Balance is key when it comes to managing the current world situation. Working 24/7 might seem tempting when your laptop is always a few steps away, but it's important to make time for things that bring you joy. 

What's a hobby you love that you haven't had time to do for the past couple of months? One of the benefits of social distancing is that you now have all the time in the world for the things you love to do! Whether it's reading a book, taking a bubble bath or starting a new creative project -- or, heck, even playing video games -- create space to take care of yourself in these uncertain times.

Slow down and reflect.

There is so much going on in the world around us. The coronavirus situation is evolving rapidly, so quickly that we feel as if we can never keep up. Our bodies and psyches need time to adjust to all this news, uncertainty and trauma. As tempting as it may be to keep pushing forward, your body and mind need time and space to reflect on how you are feeling and how you are being impacted by these changes.

Get enough sleep.

Enough said. You have no excuse to go to bed too late or wake up too early now. Social distancing (and working from home) offers the perfect opportunity to get that full six to eight hours your body has been craving.

Spend time in nature.

When so many of us are feeling cooped up indoors, it's essential to take time to get outside and reconnect with nature. Settling into stagnancy may feel tempting right now, but getting outside and moving your body gently (if you are able to) is one of the most important things you can do for your mind, body and spirit. 

Hopefully, these tips will allow you to build a structured routine into your day, helping you be more productive yet still set boundaries while working from home. Most of all, however, I want to emphasize the importance of showing yourself compassion and kindness during these times. 

Not every day is going to be perfect. You can't expect that from yourself right now. But as long as you're trying your best and showing yourself compassion, you'll be better off.

If you’re needing support, we are here to help. Contact us to learn more about how we can support you right now.

Four Key Practices for Sharing Your "Shelter" During the Stay at Home Order

By Ashley Gregory, LMFT

As many have pointed out recently, “social distancing” does not have to mean keeping ourselves emotionally isolated. The precautions we are being asked to take are more accurately described as “physical distancing.” In fact, emotional connection may be incredibly powerful in getting us all through the uncertainties we face. It is true that the “shelter in place” guidelines mean less opportunities to be physically close with people outside of our household. Yet, perhaps in some ways, we may be open to building deeper intimacy with one another. 

On a walk recently, my partner and I passed by a home that had a sizable front yard with two dogs running around in it. Two women sat on the porch, noticed us, and began a conversation. We introduced ourselves and were delighted to be able to say we are neighbors. Throughout our encounter, we learned that the grandmother was initially visiting for a short time, but plans changed once the “shelter in place” order went into effect. Now, unexpectedly, three generations are sharing a home together for an undetermined amount of time. Families, partners, friends and most likely even acquaintances are navigating various arrangements out of necessity. 

In hopes of creating ease during these difficult times, here are four practices to consider implementing in your relationships. 

1. Be as gentle as you are able with yourself and those you live with. It is okay to be feeling all kinds of confused right now. I was recently reminded that we are all, in some ways, children in this experience.* You and those in your household may need extra space, extra comfort (think pillows, blankets and teddy bears!) or extra uplift (cute baby animal videos?) during this time. Even seemingly small gestures of reassurance may make a big difference. For example, you may want to take a moment to really look at a picture of someone who cares about you. Or remember a time in your life when you felt powerful, grounded or calm to remind you of who you are and what is important to you. 

2. Have difficult conversations in as much in advance as possible. Living with others can be challenging as it is, let alone when there is a public health mandate to stay inside. If you know there are certain “hot button” issues that have been stressful in the past, now is the time to work things out as best you can with the information you have. If you don’t have all of the information you need then it’s okay to wait until you do. Allow yourself to take things one day at a time as much as you are able. You may find ease by acknowledging that you just don’t have the information you need at the moment and making a plan to address the topic when more information is available.

Another approach is to reflect on hard conversations that have gone well before; perhaps those circumstances can be replicated (to some extent) again? Did you start the conversation with a personal check-in? Was it over a meal? What are the details that may create a bit more ease? Even lighting can have a calming effect--candlelight does not have to be reserved for the romantic moments. What about doing an activity together, like a puzzle or a game, after the conversation?

3. Invite curiosity. Everyone’s “stuff” will be heightened at this time. Take space to be curious about and then acknowledge what the “go to” patterns are in the household and name them with one another. Oftentimes, naming our patterns can offer some relief. It can be very vulnerable to talk about patterns of avoidance or shutting down. Again, gentleness for yourself and others can create the space for trust to be built and nourished. 

4. Create household rituals. Amidst all of the chaos of the outside world, how might you and those around you create rituals of care and ease. Do you and the person/s you live with enjoy having tea together? Perhaps saying “good morning” and “goodnight” to one another every day would be a connecting practice? What motivates and inspires you and your shelter-mates? How might these ideas shape your household rituals?

May you bring these ideas into your daily practice in any way that meets your needs. 

*Thank you you to Bonnie Goldstein of Sensorimotor Psychotherapy Institute

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