Combatting Low Motivation When Working From Home
- Category: Depression
- July 29, 2022
Since the COVID-19 pandemic hit in 2020, more people transitioned to working from home than ever before. While some people have since gone back to working in an office environment, many others were instructed or given the option to continue to work remotely.
There are many benefits to having the option to work from home. You don’t have to get dressed up every day, you might get to make your own schedule, and you can save a lot of money on gas when you don’t have a commute to work every day.
While for some people this transition to a remote work environment has been a dream come true, for others it has been more of a challenge. One of the hardest parts of working from home is staying motivated and productive when your work environment is the same as your home environment and you don’t get the same energy and accountability you would if you were in an office. If you’re combatting low motivation while working from home, these tips may help.
Set Up Your Working Space
While working from your bed or couch may sound like the most comfortable option, you’re probably not going to be the most productive from these places. Ideally, you would have a specific room in your home where you can go to escape any other distractions and work from there. This could be a guest bedroom, basement, or even a designated office space.
If this is not an option for you, consider where in your home you might be the most productive. It could be your dining room table, the breakfast bar in your kitchen, or any place where there are few distractions and you’ll be able to focus.
The next thing to do is ensure that this area of your home is well-equipped with anything you might need during your workday. This way, you won’t have to get up multiple times and spend time trying to find things. Some things you may want to consider stocking your working space with include:
- Your computer
- Pens and pencils
- Notebook paper
- A water bottle
- A coffee cup
- Healthy snacks
- A comfortable chair
- Suitable lighting
- A keyboard and mouse
Make a Schedule for Yourself
If you constantly find yourself falling behind or struggling to meet deadlines while working from home, it may be because you don’t have a set schedule. Following a routine is incredibly important, especially when working from home. If you don’t have one yet, take the time to sit down and write one out for yourself. This includes determining what time you’re going to wake up each day, when you’re going to start work, and when your workday will end, as well as carving out specific blocks of time for checking emails, working on certain projects, and when you need to attend virtual meetings.
Make sure to plan time for breaks, meals, leisure time, and self-care. Try to stick to this schedule as closely as possible each day and even consider setting alarms on your phone to help remind you when it is time to switch from one activity to another.
Try the “Eating the Frog” Technique
While it may sound like a ridiculous phrase, the “eating the frog” technique may help you find motivation throughout your work day. At the beginning of the day, look at your calendar and to-do list and figure out what work-related task you’re dreading the most. This is your frog. It could be the one that you expect will take the most time or be the most difficult or undesirable. Then, accomplish that task before any others. If you’re going to have to eat a frog, you might as well get it over with.
Once that task is no longer looming over your head and causing you stress, you can move on to the smaller or more desirable tasks you need to complete that day with a more positive head space. Additionally, getting this task completed right away can help you feel a sense of satisfaction and pride which can put you in a better mood.
Sitting in a chair in front of a laptop all day without breaks is not good for your mental or physical health. It is so important that you schedule times throughout the day to get up and get your body moving. Walk around the block, do some stretches, or play a quick game of fetch with your dog in the backyard. This can help reinvigorate your body and mind, help you to feel more refreshed and energized, and allow for a better sense of focus.
Taking short exercise breaks throughout the work day can also help decrease stress levels, improve your memory and creativity, and yield many physical health benefits.
In recent years, many people have transitioned to working from home as opposed to a traditional office environment. While some people may really while working from home, others may struggle to find motivation and stay productive. If this is your situation, consider designating a specific part of your home as your workspace, equip the space with any tools you may need throughout the work day, and create your own schedule and stick to it. To better increase your motivation, start out by tackling your most challenging task first, and don’t forget to make time for exercise. At SokyaHealth we can help you improve your overall mental well-being. Our virtual therapy and coaching services can help you improve self-care, tackle mental health challenges, and beat work-from-home fatigue. Call 800-930-0803 today to learn more about how our services can benefit you.