Many of us are working from home for the first time and finding it hard to adjust to the work, life balance needed. Perhaps we are entering into an era of the telecommute, which is great for nature, but not always for ourselves if we do not adjust.

Here are some tips to stay productive, inspired, taking the advantages and make sure that you are maintaining a work-life balance.

1. We are creatures of habit

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Our minds and bodies enjoy routine, from our hormones and sleep patterns to our mealtimes and downtime. Create a work routine that you can incorporate every day.

This involves setting up a time to start work, regardless of the time you wake up. For those who are not naturally early risers, wake up naturally, not at crack of dawn to an alarm. Some of us are early risers and others are not. We are all different, so what works for one person may not work for another. Sleep is incredibly important, we need to wake up refreshed. If you have a habit of waking up late then set that alarm so you are not late for the start of your workday.

It is also important for the morning routine not to check your emails before your start time. Take a look at the settings on your phone and see if you can turn off notifications during your downtime. Enjoy your coffee and potter around!

Incorporate healthy habits into your morning routine, drink a pint of water before food and do some stretches or even yoga. Once you have completed these tasks you will feel accomplished for the day.

2. Comfort!

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When working from home make sure you are wearing comfortable clothing, change out of those pyjamas and make sure you are wearing soft and comfortable clothing, quite often tight clothing can cause restricted circulation which can lead to pressure on the stomach, known as intragastric pressure or intra-abdominal pressure, can trigger acid reflux and heartburn. (1)

Do wear an item that inspires creativity and inspiration such as an item of jewellery, look at crystal necklaces for a pop of earth vibration, such as Apatite, opal or Chrysoberyl. (2)

Comfort and Ergonomics

We have health and safety rules in place at the office. This includes correct seating with the computer and chair at the correct height. making sure that you are ergonomic while working at home will reduce any posture-related issues.(3)

Work equipment can have a considerable impact on user comfort, health, wellbeing and performance. Poorly designed office equipment can influence headaches, job-related stress, and musculoskeletal problems primarily affecting the lower back, neck/shoulders and upper limbs. For example, as many as 1 in 5 regular computer users are diagnosed with a musculoskeletal problems affecting the upper limbs. Pain, functional impairment, psychological distress and productivity loss are common symptoms and outcomes. (3)

Neutral Posture

Office Chair picks has a great article on ergonomics and comfort. In their article they state:

Whatever you need to do as you work, the idea is that you should never feel as if you need the effort to maintain your posture. You should always be relaxed.

The hands should be placed on the table so that you are not using effort to keep them from going too low, or you need to keep them suspended in the air for you to type. You need the hands to rest comfortably on the table.

3. An office space, a downtime space.

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However small your living space is, it will help to have a space that is for work and another for play. If the kitchen table is your place of rest and work, move the chair around. A position for work and a position for personal time. This will help you to wind down and help avoid any feeling of having to work, or feeling like you should be working.

Make your office space your own, have a few plants around, a water bottle or glass, a nice placemat for hot drinks. Add a nice notebook, diary or desk calendar. Aromatherapy can also help. Bergamot, Cypress, Grapefruit, Jasmine, Orange, Rosemary for confidence, Chamomile (Roman), Bergamot, Clary Sage, Frankincense, Rose for isolation and Basil, Cypress, Lemon, Peppermint, Rosemary to boost memory. (4)

Make sure you are happy with your background when on video conferences, invest in some bookshelves for extra space or clear any clutter behind you.

4. Cooking, recipes and trying out new foods

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One of the best things about working from home is the kitchen, your kitchen! Take that hour lunch break and pop into the kitchen and trying out a new recipe is definitely an achievement! Test out those smoothie recipes you have always wanted to try, bake bread, popcorn, broil fish or anything else you are unable to do in the office. This can inspire you to create amazing packed lunches for work instead of paying £5 for a wet sandwich which eats into that monthly budget.

5. Your Music

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Your Spotify playlist is old, you are out of touch with the release radar and you are fed up with the ads from the radio. Reconnect with your favourites, create a brand new playlist and have the latest tracks from your favourite bands playing in the background. If you are going through a stressful time and finding it hard to wind down, look at tracks with binaural beats which help with work and uplifting mood (5)

6. Declutter your emails and desktop

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A great practice to implement into your routine is to go through your desktop each morning. We tend to build up files during the working day and filing them away at the end of the day is hardly at the top of our to-do lists when we are keen to step away from the computer or the phone. Make this your morning routine and aim for a clean desktop. Work on a filing system that works for you. Look at dropbox for shared files, or making sure you have those important files with you on your mobile.

Have the same regimen with your inbox. Emails in the top layer of your inbox should be emailed you need to action. Any "dealt with" emails should be filed away within your email and not deleted.

If you have a nice notebook on your desk, maintain a to-do list, make sure you have crossed off any completed tasks and update your list every morning. Write ideas down, write tasks down. Do not fill your head with clutter that you need to try and remember.

7. Laugh

If you love office banter, it shall be missed! If you see something funny share! don't be afraid to send a funny meme or two to develop relationships, even remote relationships, with your colleagues abroad. This also shows the effort to connect with your team and office.

Photo by Felicia Buitenwerf on Unsplash

Top Nutrition for cognitive support and to stay focused

1. Choline
2. Magnesium
3. Theanine
4. B Vitamins
5. Complex Carbs
6. Omega 3 fatty Acids
7. Ginkgo

Choline

choline is an isolated nutrient and the building block to acetylcholine; a chemical in the brain which is released when conducting cognitive tasks such as memory retention or learning.

food derived choline can’t cross the blood-brain-barrier alone. It requires a specific carrier mechanism that transports free choline across the blood-brain barrier at a rate that is proportional to serum choline concentration.

Magnesium

Magnesium, found in green leafy vegetables, nuts, dark chocolate, seeds, and legumes.

Magnesium is responsible for the synthesis of proteins; neurotransmitter production; reduction of blood sugar; influencing muscle contraction (including cardiac muscle); transmission of nerve impulses. We need magnesium for over 300 biochemical reactions in the body. It acts like an enzyme by helping other nutrients cross

Low levels of magnesium have been found to cause Irritability, Inability to cope with stress and anxiety. A good daily supplement can maintain magnesium levels.

We love Magnesium Glycinate by Pure Encapsulations

Theanine

Theanine is a fast-acting, non-sedative relaxant that reduces the impact of excitatory pathways in the brain and in doing so it increases the relative GABA concentrations in the brain. Theanine is found in green tea.

In human studies theanine also stimulates the production of alpha brain waves which is a relaxed but alert mental state [12]. Often referred to as wakeful relaxation [13] exhibiting increased mental creativity and better performance under stress as well as decreased anxiety [14]. In patient groups containing subjects with higher anxiety propensity symptoms, theanine has also been shown to reduce heart rate during stressful mental tasks. [15]

B Vitamins

B vitamins play a crucial role in the production of adenosine triphosphate (ATP), the main energy molecule, by supporting different stages of the series of chemical reactions to release stored energy, otherwise known as the citric acid (Krebs) cycle, through which we utilise dietary carbohydrates, protein and fats for energy. For instance, B3, B6 and B12 are needed for the first step of metabolising macronutrients, whereas the latter phases are more dependent on B2, B5, among other nutrients.2 This is why if you are lacking in these vitamins, you may struggle to make ATP efficiently, and so suffer from fatigue.

B vitamins are found in many foods including whole grains, vegetables, beans and lentils, dairy products and animal protein.

We love Garden of Life mykind Organics Vitamin B complex 30 tabs

Complex Carbs

Oatmeal, bran flakes and other whole grains. A bowl of oatmeal will provide you with a slow rise in glucose from complex carbohydrates, which will help to sustain your focus for hours. Fantastic for breakfast!

Adding bananas to your morning oats will support your energy levels even further. They contain simple sugars that break down into glucose and provide quick energy

As well as keeping you focused, these foods also provide nutrients that act as neurotransmitters in the brain to help fight stress and support your mood.

Omega 3 fatty Acids

Omega-3s are essential for the structure and normal functioning of the brain and nervous system. They have many important neurological functions, with DHA being especially important for the structure of the brain, whilst EPA supports healthy nerve cells and balanced inflammatory processes. Balanced inflammation is just as important in the brain as it is in the rest of the body and recent research points increasingly towards the protective effects of fish oil on the brain. DHA comprises over 90% of the omega-3 fatty acids in your brain and makes it easier, quicker, and more efficient for your nerve cells to communicate. Omega-6 fatty acids also form part of brain cell membranes and are vital, therefore, for messages to be sent to and from the brain. As we age, our ability to make omega-6 and -3 diminishes so consuming supplements with ready-made essential fats is especially important if we're not consuming oily fish.

Fish oil, krill oil and algae oil are important dietary sources of omega-3 fatty acids.

We love Bare Biology life & soul pure omega 3 120 mini caps

Ginkgo Biloba

Ginkgo biloba extract are the leaf extracts of the maidenhair tree, which have been used in traditional Chinese medicine for thousands of years. Ginkgo is especially prized for its powerful antioxidant effects, which help to protect the brain from free radical damage. It also appears to promote cerebral blood flow and thus enhance oxygen delivery to your brain.

Ginkgo can help to increase your ability to concentrate and remember information, making it a valuable aid when studying or preparing for exams.

A study showed improvement in cognition, neuropsychiatric symptoms, and daily activities, and the effect was dose-dependent. Efficacy was convincingly demonstrated only when high daily dose (240 mg) was applied. (15)

References

1. The Crystal Bible, Judy Hall

2. https://www.ergonomics.org.uk/Public/Resources/Sectors/Office_Ergonomics.aspx

3. https://www.aromatherapy.com/mood_blends.html

4. https://pubmed.ncbi.nlm.nih.gov/9423966/

[1] University of Granada. - Vitamin B: Choline intake improves memory and attention-holding capacity – ScienceDaily 11 July 2013.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC44558... Basics

[12] Micallef et al A double blind parallel group placebo controlled comparison of sedative and amnesic effects of etifoxine and lorazepam in healthy subjects Journal of Fundamental Clinical Pharmacology, 2001. - pp. 209–216.

[13] Navarro et al Liver injury from herbal and dietary supplements Journal of Hepatology, 2017. - 1 : Vol. 65.

[14] Ozeki et al A study of L-theanine and daytime drowsiness Japanese Journal of Physiological Anthropology, 2008. - Vol. 13. - pp. 9-15.

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5138... An Overview of Systematic Reviews of Ginkgo biloba Extracts for Mild Cognitive Impairment and Dementia