Working from home: How to adapt to this new normal?

This could be the first time that you're working from home, or even if you do it occasionally or routinely, working from home during a quarantine situation is not the same as working from home under “normal” circumstances. Whilst there are specific challenges that need to be met in the current situation, there are also some good practices and tips that hold true for homeworkers whatever the situation.

The first thing to do is to build a new work routine so that you can focus better. This means waking up at the same time as you normally would, getting dressed as though you're going to work and attempting to work regular hours. Also keep home activities and work-related activities separate. It can be tempting to try and complete your chores or to get involved in other home-related activities whilst working from home, but this will only blur those boundaries even further making it harder to focus and complete your work without needing to stretch out your day. Discipline and routine is the key, but at the same time, realise that some of your days may be more productive than others. Try and go with the flow and not beat yourself up when things don’t go to plan.

If you can, create a space for homeworking and work there every day. This will help you to create an association with your work which will help with your concentration. Having a dedicated space for working will also create boundaries within your home and serve as an important signal to those who live with you that you’re working and not available for chatting, childcare or doing household chores.

A report from the United Nations International Labour Organization found that while employees are generally more motivated and productive when they work from home, they are also more likely to work longer hours and to experience higher levels of work intensity. With this in mind, it's important to take regular breaks away from your screen (WHO recommends a 3-minute break every 30 minutes) and to try and switch off at a regular time. Regular exercise of at least 30 minutes a day is also a must, especially if you’re not able to get outside.

There will be times when you will miss the camaraderie of being around your colleagues and of simply being able to bounce ideas off each other. There are times when you might just feel lonely, especially, if you live alone. Staying virtually connected is an important strategy for fighting social isolation, and your choice of communication tool will play an important part in that. Whilst video chats can be perceived as time consuming and on occasion can take time to set up and get used to, they can in fact help homeworkers feel much less isolated.

Reframing the way we think about this period of isolation is another way to tackle the sense of loneliness or feelings of isolation. Ashwin Vasan, CEO of a New York Charity, Fountain House, suggests that by distancing ourselves, we are contributing to a societal act, where we are not only protecting ourselves but protecting others as well. And this, he says, is inherently about community and connectedness and there is a lot that is motivating and aspirational in doing something like that.

Remember, this is just a moment in time, and there are sources of support at work and all around you. Tap into these, and also help yourself by limiting what you read and watch about the spread of the virus and its effects across the globe. Enjoy the freedom that working from home affords you and try and get work done that you might otherwise not manage to get to do. By turning a difficult situation into a positive one, and by taking care of yourself and those around you, this will enable you to come out of this stronger, more productive and more resilient than ever before.

WHO’s advice for staying physically and mentally healthy while living under quarantine can help during these trying times:

·     Eat healthy to boost your immune system.

·     Limit alcohol and sugary drinks.

·     Don’t smoke. It can exacerbate COVID-19 symptoms and increase your risk of getting seriously sick.

·     Exercise for at least 30 minutes a day for adults and an hour a day for kids.

·     If you can’t leave the house, dance, do some yoga or walk up and down the stairs.

·     People working from home shouldn’t sit too long in the same position. 

·     Take a 3-minute break every 30 minutes.

·     Get your mind off of the crisis. Listen to music, read a book or play a game.