WORKING FROM HOME. HOW TO STAY PRODUCTIVE.

During the coronavirus quarantine, many companies switched their employees to working from home. Of course, working from home has many advantages: saving time and money on commuting and preparation, less risk of catching an infection, the ability to regulate your workday, and the opportunity to work without being distracted by chatting with colleagues. However, many people face procrastination and lack of motivation. How can you overcome laziness and motivate yourself to work at full capacity?

Routine

By sticking to a daily routine, we maintain a sense of stability and order during isolation. This helps reduce anxiety caused by the uncertainty of the situation we are all in now.

It is very important to create and follow a certain schedule. Wake up at the same time every day... Morning rituals are especially important, as we set our mood for the whole day in the morning: make your bed, wash or shower, brush your teeth, comb your hair, do a little exercise, have breakfast, get dressed—these simple actions discipline you, set you up for an active start to the day, and as a result, your productivity increases for the whole day.

Clothing

No matter how tempting it is to spend the whole day in pajamas, I do not recommend it. Working from home is relaxing. It's hard to feel collected and energetic in pajamas. Research shows that our clothes affect not only how others perceive us, but also our thinking processes and productivity. You don't have to wear a business suit or pencil skirt, but choose something comfortable that also puts you in a working mood.

Use the time you would have spent commuting wisely

One of the advantages of working from home is that we don't have to spend time commuting. However, this does not mean you can start working earlier or get up later. The extra time in the morning can be used to do a morning workout, yoga, or breathing exercises. Something you've long wanted to add to your morning routine but never found the time for.

Stick to working hours

Decide for yourself what hours of the day you will work and make it a rule to start working at the same time every day. Over time, this should become a habit. Keeping working hours will help avoid procrastination and unnecessary distractions.

Lists

Over a cup of morning tea or coffee, make a list of tasks for the day. You can divide them into two categories: work tasks and personal matters.

Each time you complete a task, cross it off the list. This simple action triggers the reward system in our brain, releasing the 'happiness hormone' dopamine. Its release improves mood and increases motivation. The desire to get another dopamine reward stimulates us to complete more tasks.

If you have many different tasks and no clear deadlines for their completion, you should indicate next to each task how much time you plan to devote to it per day. Before starting each task, set a timer for the required time and get to work. Only when the timer goes off can you take a break and switch tasks.

When you complete all the tasks you set for yourself for the day, you can reward yourself by finishing the workday early. This will be a good motivation to work more efficiently.

Do the most unpleasant tasks first

By putting off unpleasant tasks, we create unnecessary tension, anxiety, and stress for ourselves. After all, we know that sooner or later we will have to deal with them, and this spoils our mood and creates a sense of guilt. By doing the hardest tasks at the beginning of the workday, you will feel more effective, increase your self-esteem, and be able to tackle more pleasant and easier tasks with a sense of accomplishment and a positive attitude.

Take breaks for exercise

Our bodies are made for movement. Prolonged sitting disrupts metabolism and can lead to a number of dangerous diseases, even if you jog in the morning and play sports.

Every time we change our position, it's a signal from our body that we've been sitting too long and need to move. Get up, get a glass of water, do push-ups, squats, a little stretching, or other exercises. Numerous scientific studies show that movement improves performance and cognitive functions. The positive effect of movement on brain activity can be considered at three levels:

the formation of new blood vessels helps deliver more oxygen and glucose to the brain, which increases its activity;

neurotransmitters and neurotrophic factors are released, which promote neurogenesis, memory, attention, and motivation;

complex neural circuits develop, which are associated with the executive functions of the brain.

Drink water

We all know that for optimal functioning, our body needs water. The brain is the first to feel a lack of water: memory and concentration deteriorate, a person quickly gets tired, and headaches may appear. Set a goal to drink a certain amount of water per day. Keep a bottle of water on your desk at all times.

Organize your workspace

Working from home blurs the line between personal life, rest, and work. In such a situation, it is difficult for us to get into a working mood, and on the other hand, it is difficult to disconnect from work and fully relax in the evening.

To avoid this, organize a comfortable work corner for yourself or, for those who have enough space, set up an entire room that will be used only for work.

To avoid neck and back pain, create a comfortable workspace for yourself. Find a comfortable chair and desk. Make sure the middle of your screen is at eye level.

The interior design is also important for creating a positive work attitude. Elements such as sounds, colors, smells, and light affect our subconscious and are reflected in our mood and energy.

Air

The air we breathe affects our overall condition and performance. Researchers at Harvard Medical School have proven that improving air quality in the workplace leads to a significant improvement in mental performance.

Poor air quality causes fatigue and headaches. Air conditioners dry out the air in the room, which leads to dryness and irritation of the eyes and creates microcracks in the nasal mucosa, making it vulnerable to various infectious agents.

Ventilate the room regularly, and when the weather permits, work with the windows open.

Greenery reduces stress

Since the days of our wild ancestors, humans have had a survival instinct, and we constantly unconsciously scan our environment. When we do not have access to water, vegetation, and shelter, our brain perceives this as a danger, which leads to stress and, as a result, a weakened immune system.

The presence of live plants in the room improves mental performance, working memory, reduces stress, and increases productivity.

The solution is simple—surround yourself with greenery. You can choose houseplants that maximally purify the air of harmful substances, such as snake plant, philodendron, Boston fern, bamboo palm, ivy, dracaena, etc.

As a result, cognitive functions improve, fatigue decreases, immunity is strengthened, morbidity decreases, and, therefore, the number of productive hours increases.

Working from home and clear boundaries

When you are constantly 'at hand,' it is difficult for your household members not to approach you to share their thoughts, ask for advice, ask where the phone charger is, etc. Explain to them that you will be happy to talk to them when your working hours are over, but for now, you need to fully concentrate on work tasks and would appreciate it if they did not distract you. Let them act as if you are not at home.

At the same time, you yourself should also observe these boundaries. When working hours are over, turn off your computer, close the door to your office, and spend time with yourself and your loved ones.

The article was published on job-cy.com