Staying At Home: Health Reminders for Remote Employees

As we continue to navigate life in a post-pandemic world, many of us have embraced the convenience and flexibility of remote work. But while working from home has its perks, it also comes with challenges—especially when it comes to maintaining our health, focus, and overall well-being.

Whether you're new to remote work or a seasoned WFH pro, it's important to stay mindful of your physical and mental health. Here are 10 essential tips to help you stay healthy, productive, and balanced while working remotely.

1. Choose Healthy Foods

Your diet plays a big role in your energy levels and focus. Skip the processed snacks and opt for whole, nutritious foods that fuel your brain and body. Make sure to:

• Eat plenty of fruits and vegetables

• Choose lean proteins and whole grains

• Avoid excess sugar, salt, and saturated fats

• Never skip breakfast—it sets the tone for your day

• Limit alcohol, especially during work hours

• Consider taking vitamins or supplements, if needed

A well-nourished body supports better mental clarity and stamina throughout the day.

2. Stay Hydrated

Dehydration can cause fatigue, headaches, and poor concentration. Aim for 6–8 glasses of water a day to keep your body refreshed and your brain sharp. You can also hydrate with:

• Herbal teas

• Fresh fruit-infused water

• Water-rich fruits like watermelon, oranges, and cucumber

Keep a reusable water bottle nearby to remind yourself to sip regularly.

3. Limit Screen Time and Protect Your Eyes

Staring at screens for long periods can lead to computer vision syndrome, which causes eye strain, dry eyes, headaches, and even neck pain. Protect your eyes by:

• Following the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds

• Using a screen protector or blue light filter

• Adjusting your monitor to eye level

• Taking frequent breaks away from your screen

4. Get Enough Sleep

Sleep is when your body repairs itself. Getting 7–9 hours of quality sleep each night helps restore energy, sharpen focus, and reduce stress. Tips for better rest:

• Stick to a consistent sleep schedule

• Create a relaxing nighttime routine

• Avoid screens before bed

• Keep your bedroom cool, dark, and quiet

5. Use Ergonomic Tools and Accessories

If you're working at a desk all day, investing in ergonomic furniture is essential to avoid pain and discomfort. Consider:

• A height-adjustable standing desk

• An ergonomic chair with lumbar support

• A vertical mouse to reduce wrist strain

• A monitor mount to keep the screens at eye level

• Anti-fatigue mats if you're standing often

Check out AnthroDesk’s collection of ergonomic solutions here to upgrade your home office for comfort and productivity.

6. Take Breaks and Plan Mini-Vacations

Working from home can blur the lines between work and rest. Be intentional about taking breaks throughout the day to reset your mind and body.

Also, consider planning a mini vacation—even a weekend getaway or staycation can do wonders for creativity, stress relief, and mental health.

7. Learn to Manage Stress

Stress is part of life, but how you handle it matters. To prevent burnout:

• Practice deep breathing or meditation

• Try journaling or going for a walk

• Set healthy boundaries between work and personal time

• Unplug after work hours when possible

• Do activities that bring you joy—reading, music, or hobbies

8. Use a To-Do List (Wisely)

A to-do list can be your best friend—or your worst enemy. Use it wisely to organize tasks, stay focused, and reduce mental clutter. Tips:

• Start each day by listing your top 3 priorities

• Break large projects into small, actionable steps

• Check off completed tasks for a sense of progress

• Avoid overloading your list to reduce pressure

9. Stay Happy and Motivated

Happiness fuels motivation. Create a positive work environment with:

• Music or playlists that lift your mood

• Inspirational quotes or photos

• Occasional video calls to connect with coworkers

• Short celebrations for milestones and wins

The happier you are, the more energized and engaged you’ll feel.

10. Keep Striving for Growth

Whether it’s learning a new skill or setting goals for your career, always aim to keep growing. Set realistic but challenging objectives that push you forward:

• Enroll in online courses or attend webinars

• Join communities of like-minded professionals

• Track your progress and celebrate achievements

Having clear goals will give you purpose and direction, even when working alone at home.

Final Thoughts

Remote work is a powerful opportunity, but it comes with responsibilities. Staying healthy while working from home involves more than just sitting at a desk all day. It’s about taking care of your mind, body, and spirit so you can show up as your best self every day.

By following these simple tips, you can stay productive, feel great, and truly enjoy the benefits of working remotely.