Tips for Working from Home

More people are working from home than ever before, with no signs of the trend slowing. Recent research shows that just over 40% of new job postings in Canada are for hybrid or fully remote roles. While the flexibility of remote work is a major benefit, it also comes with unique challenges—like setting up a new workspace, staying productive, and finding ways to stay connected. Whether you've been working remotely for a while or it's a new arrangement for you, here are some tips on how you can make working from home work for you.

Your Working Space

One of the best ways to get into “work mode” at home is by creating a space just for work. It doesn’t have to be a full home office—just a consistent spot where you can sit comfortably and focus.

• Make a dedicated workstation. Maybe you already have a home office or are working from the kitchen table for the day. Either way, draw the line between where you work and where you play, either through designation of a specific room, through visual cues, like a closed laptop, or other physical barrier. This can help you avoid blurring work time and leisure time.
• Get rid of audio and visual distractions. Shut a door between you and the rest of the household (or wear noise-cancelling headphones if necessary). Clear your desk of personal items such as your cellphone or house mail.
• Get the equipment you need. Consider what office supplies you may need. Some may be less obvious – like your HD cables, power cords, wireless device dongles, or batteries. Don’t forget your ergonomic equipment! If you are experiencing pain or discomfort at your workstation, reach out to your employer for help.
• Set up technology. Download the software you need to access your company’s servers as well as any programs you’ll need to communicate with your team, such as Microsoft Teams or Zoom. Ensure your audio and video features are functioning.

Your Body

No matter where you work, staying comfortable and active are key to a productive and healthy life.

• Work ergonomically. Ensure your body is positioned ergonomically in your new set up to avoid discomfort or injury.
• Fit exercise into your routine. We should be engaging in 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week. Try to include pockets of activity into your day, whether it be a ten-minute walk in the morning, twenty minutes of cardio on your break, or a dance-off with your kids after work.
• Take your breaks. It may be easier at home to fall into the pattern of sitting for hours or working through lunch. Breaks are good for your both your mind and body. Tip: instead of snacking, try “fitness snacking,” where you build short bursts of moderate-high intensity exercises into your day (one-, three-, and five-minute workouts).

Managing Productivity

While you’re likely still checking in with your employer throughout the day or week, sometimes working from home is like being your own boss, and it’s up to you to make the best use of your time.

• Maintain routines. Stick to your regular hours, get dressed in the morning, and take your breaks as usual. These routines will help distinguish when it is time to work and when it is time to relax. Having a pre- and post-workday routine can help you transition into different parts of your day.
• Avoid temptations. If you’re having a hard time staying away from social media or other distractions at your fingertips at home, try using time-tracking apps, screen-blocking apps, or other tools to self-monitor and maximize your time. You may want to try one of these productivity hacks.
• Set boundaries with those at home. Whether your roommate is your friend, your partner, or your child, be clear to them about your noise tolerance, rules surrounding phone calls or video conferencing, and when you’re available and when you’re not.

Disconnecting from Work

Working from home blurs the boundary between personal and professional time. Setting appropriate boundaries can help prevent burnout and support healthy work habits.

• Define your work hours—and stick to them. Once the day is done, shut down your laptop, silence notifications, and step away. Some people even use alarms to signal the end of the workday.
• Protect your personal time. Let your team know you’ll only be checking emails at specific times (e.g., 10 a.m. and 2 p.m.) and that you are unavailable outside of work hours unless it’s an emergency.
• Turn off your screens. Powering down your computer and putting your work phone in another room can serve as a physical reminder that the workday is over.

Staying Socially Active

Without the routine of water cooler check-ins and lunch-time gatherings, you may need to find other ways to reduce isolation and keep socially engaged.

• Overcommunicate. Let your coworkers know what you’re up to. Update them on tasks and your availability so nothing gets lost in communication.
• Check in with your coworkers. Ask them how they’re doing and what their plans are for the weekend, just like you’d do at the office. Try to find those “watercooler moments” to stay both connected and active.
• “Show up” to meetings. Don’t just click into a meeting. Be engaged and make your voice heard.

Communicating Your Needs

One of the challenges of working remotely is that your manager or colleagues can’t easily see when you are struggling. You may find it harder to reach out, but it’s important to ask for help so you can be your best at work. Remote work doesn’t mean working alone! Consider communicating about:

• Workload management: If deadlines or priorities are unclear—or if you're feeling overloaded—reach out early for support or clarification on how to manage workload.
• Disability or accommodation needs: If you require ergonomic equipment, flexible scheduling, or other supports, ask about your options. Many employers have processes for requesting accommodations, even in remote settings.
• Mental health challenges: If you're struggling emotionally or feeling disconnected, talk to a manager, HR, or access any employee support programs available.

How Can Gowan Consulting Help?

If you are an employee or leader working on a remote or hybrid team, we can help. Gowan Consulting has Occupational Therapists and workplace consultants across North America that can assist with making your workplace healthier. We can assist with anything from ergonomic assessments to mental health to workplace accommodations and return to work. If you have employees struggling with work performance, make a referral or contact us to see how we can find the best workplace solution.