Working From Home: Part 5 – 5 Tips for Staying Healthy (and Sane) While at Home

This month, we have a guest post courtesy of Noelle Monteiro, owner of Noelle Marie Wellness. Noelle is a Registered Kinesiologist and has been in the Health and Wellness industry for over 12 years. Her passion lies in helping her clients overcome their limiting beliefs and successfully reach their goals with grace. She focuses on a whole-body approach and hopes to teach her clients life-long skills so that they can enjoy their results for the long term!

Although she operates a studio from her home, Noelle Monteiro is still adjusting to full-time life at home and has developed some tips along the way to help improve health while staying at home!

Here are her top five tips. 

#1. Create a Routine

When you don’t have to show up at the office at a specific time and no one is watching over your shoulder, it’s tempting to just let go of having a schedule at all. This is usually a mistake. In fact, having a regular routine may be even more important when working at home.

Noelle suggests:

  • Waking up and going to bed at a regular time. Use an alarm to keep yourself disciplined!
  • Getting dressed before work (just as you would if you were leaving the house)
  • Scheduling your week with periods for work, exercise, meals, rest, and personal/family time

This will help create some much-needed stability and focus in a very chaotic and challenging time.

#2: Take Breaks

This is always important—not just when you’re working from home. Use an app like Workrave on the PC or Time Out on the Mac to remind you to take regular breaks. Noelle recommends a short (e.g. 15-30 second) break every 15 minutes to look away from the computer screen and move around a bit, then a longer (e.g. 3-5 min) break every 45-60 minutes. During the longer breaks, she suggests:

  • Doing some walking, breathing squats, or lunges
  • Doing some stretching
  • Going to get a cup of tea or water
  • Saying hello to your kids or playing with your pets

Taking breaks helps to release the pressure valve and keep you fresh and productive throughout the day.

#3: Create and maintain boundaries

When you’re working from home, it’s all too easy for work to simply take over every waking moment (and maybe some sleeping moments too!) of your life. It’s critical that you establish boundaries between your work and personal life—for your own benefit, and your family’s too.

For Noelle, this involves:

  • Setting a time to start, and be finished with, work each day
  • Powering down and/or putting away the computer when she’s not working
  • Turning off notifications on her phone when she’s not working
  • Doing a digital detox/screen-free day on Sundays

#4: Eat Well

Again, this is something we should be doing no matter where we work. But it’s particularly relevant when working from home, because the pantry and refrigerator are always just a few steps away. Establishing set mealtimes (see #1 above) can go a long way toward preventing stress-related overeating.

#5: Go easy on yourself

Working from home can be a big adjustment if you’re not used to it, and that’s even more true during COVID-19. You were probably not prepared for this. You may not have a home office or a dedicated workspace. Your kids are at home, rather than at school. The house might feel crowded and not conducive to work. And maybe you are under a lot of work-related stress, facing financial difficulties, or coping with illness in the family. 

COVID-19 is stretching us in countless ways, and in a situation like this, it’s important to cut ourselves some slack.

It’s okay not to be as productive as you normally are.

It’s okay to spend more time with your family.

It’s okay to do a little more self-care than you typically do.

This is the invitation, and the blessing, of COVID-19. It is forcing us into a different way of being. And if we allow ourselves to simply go with that flow, we might be surprised at what we discover. 

Find out more about Noelle at

If you want to work out your mind, check out our working from home resources . There you’ll find information about our public training, our free webinars and how to connect with us on Facebook, Twitter, LinkedIn and Instagram.

Check out all the resources we offer for working from home during COVID-19 here. Take a look at our FREE upcoming webinars as well!
We offer all of our courses virtually, with a live instructor using screen-sharing software. Find out more about our virtual training! If you’re located in Ottawa or Quebec, call CompuEase at 613-235-6161 or email us. If you’re located anywhere else in Canada, call JN Software at 416-264-6247 or email us. We’re always happy to answer your questions!
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