How to Prepare Your Brain to Work from Home
Working from home comes with its perks. Pajama bottoms. Naps. NSFW Britney Spears songs. Sure, many of us have been hacking the work-from-home routine since the pandemic hit, but I find that I’m only now getting the hang of it.
My least cooperative work team member? My brain. How can I consistently get into work mode when sheer willpower doesn’t cut it? After much trial and error, my brain and I have made nice. Here’s what’s worked, and maybe it will work for you too:
Reduce sensory input.
Children, a spouse working from home or a rambunctious pet may add extra stimulation for your brain to process as you work from home. Keep a pair of earplugs or noise-cancelling earbuds on hand — I use 32 decibel ear muffs — to cut down on noise. If you find visual clutter distracting, keep only the necessities within eyesight and remove everything else. Mute messaging apps that are not work- or spouse-related.
Movement and exercise.
Begin your day with movement. Whether it’s a short walk around the block or a full-length trip to the gym, getting your body moving will help your mind settle into your work-from-home routine later on. If exercise first thing in the morning isn’t your style, use your afternoon break as an excuse to get up and move.
Go outside.
If your day is too packed for that morning jog, you should probably still go outside. At least once. Stand on the front steps for a minute. Eat your lunch outside. Walk to the cafe to buy coffee instead of making your own. Even just a few minutes outside can flush out the brain fog that takes over when you haven’t left the four walls of your home.
Follow a morning routine.
As a writer, I rely heavily on a morning routine to prep my brain for the coming day. I make breakfast as my guinea pig runs freely around the kitchen. I drink my coffee and read about somewhere exciting (New York City), then walk outside while I listen to a podcast related to whatever writing topic I’ve thought of for the day. Then I’m ready to write. What’s your morning routine?
Customize your workspace.
Take full advantage of the freedoms you have when working from home. Install a standing desk. Switch between various chairs whenever you wish. Play meditation music or elevator jazz. Keep a favourite object nearby (I have a reverse-painted bottle with a whimsical nature scene — a gift from my mom.) Whatever keeps your morale high and your body comfy will help your brain stay on track for the tasks to come.
Two-minute stretch break.
If your job requires long hours in front of the computer, back and neck pain may be inevitable. When you notice stiffness or the beginning of a headache, take a quick stretch break. Two-minutes is literally all that’s needed. If neck pain becomes the norm, consider these simple tips and stretches to prevent discomfort.
Take care of a pet.
Pets can reduce anxiety and de-escalate feelings of stress. If this weren’t true, how come the internet we know and love today is mostly just cat memes? If you have an animal of your own, take a moment to pet them, integrate them into your daily exercise routine or set up a bed for them near your work area. Even just looking at your fur cutie can melt away the chaos in your brain when work becomes overwhelming.
Keep water within reach.
A dehydrated brain is a tired, sad brain. Refill your glass of water each time you take a bathroom break to keep reaping the benefits of hydration.
Set up something to look forward to.
Pushing through difficult work tasks when fatigue builds up can be physically and emotionally draining. But having something to look forward to at the end of the day helps. Small joys like watching your favourite Netflix show during dinner or an evening walk with your spouse could be just the lift your brain (and soul) needs.
In conclusion
It takes time to figure out what works for you in this brave new work-from-home world. Setting yourself up for an efficient work day begins with the foundation of taking care of your mind and body. Find what works for you and stick to it.
