11 top tips for working from home 

As elite athletes, many of you work separate jobs to generate extra income to help you in your sports career, Now, due to the coronavirus pandemic, you may either already be working from home, or looking at possible work you could do from home while you’re unable to compete or train properly. Here, the Athlete365 Career+ team has put together a list of their top tips for best practices when working from a home office.  

  • The coronavirus outbreak has left many of you needing to work from home. 
  • It can be a significant adjustment to your schedule, but with a few simple rules, you can make sure you’re set up to do your best work. 
  • Follow our top tips to help you stay healthy and productive.  

1. Do some physical activity before you start
If you’re sitting at a desk for most of the day, you’ll be inactive for a while. Before starting your workday, take some time to do some form of physical activity. It doesn’t need to be strenuous, but something to kick-start your day will help you focus later on: perhaps a stretching session or a short walk, or maybe even a quick household task. You will save a lot of time when you don’t have to commute to an office, so make good use of it! 

2. Keep a routine
As an athlete, you’re used to keeping to demanding schedules. Working from home doesn’t need to be any different.Start your day by getting up and making your bed (it stops you from getting back into it and provides a sense of order). Get dressed, even if into lounge wear or something comfortable. Try not to stay in bed or start working in your pyjamas – unless you’re sick. It’s not efficient, and you’ll end up with back and neck pain.  

3. Take time for your meals
When your workplace is only a short walk from the kitchen, it’s all too tempting to have breakfast while reading your emails. Resist the urge, and eat your meals without any work-related distractions. It’s more efficient when you do one thing at a time. Not only will this let you enjoy your meal more, but you will find it easier to focus on your work. You also avoid the risk of getting crumbs on the keyboard!  

4. Set target times
Set a schedule for your work day. Start by giving yourself a planned start time, just as if you were going to an office or workplace. You can also incorporate slots for breaks and specific to-dos into your timetable. 

5. Find an appropriate space to work 
First up: your sofa or bed is not recommended. If you can, work in a room that you don’t sleep or eat in; if not, use the dining or kitchen table and try to find the most ergonomic position you can. If you’re working from a laptop, consider connecting it to a larger screen, and change to a different type of table or chair from time to time; it’s a good way to avoid staying in the same position for long periodsIf you are in the kitchen, make sure you move your computer/documents away during meal times so you’re not thinking about work! 

6. Take short breaks 
If you’re sat at a desk all day and not having to travel for workyou increase your risk of getting neck or back pain. Take regular, short active breaks during the day. Get up from your desk. Stretch. Maybe even do the laundry. 

7. Eat healthy snacks
With the kitchen so close, it can be easy to fall into bad eating habits. For when you can’t fight the urge, have some healthy options set aside. Just like you might if you were in training, set specific times for your food breaks if possible. 

8. Take a lunch break 
Set a time for your lunch break, and don’t skip it!  There’s always the temptation to finish just one more task, but you might find that you’ve gone the whole day without a break, and later on you will regret not having taken some time out. When you do, you will feel more energised for the rest of the day. 

9. Be present
Avoid distractions, like turning on the TV while you work. If you live with others, it may take time for them to understand that you are there but not available as usual. If you have relatives or housemates around, ask them in advance to help you stay focused during your work time by not distracting you when possible. Remember, though, when you do take breaks, to stop working and be fully present. Without a commute you might find that you have more free time available, so remember to enjoy that and make the most of it by managing your work/life balance efficiently!  

10. Close your work day 
Without the need to leave your workplace, it’s all too easy to work late without realising it. It’s like over-training: while it may seem productive in the moment, it’s not. If you know you’ll struggle to keep to your set end time, find a reason to stop working: sign up to an online course, schedule a call with family member or friend, or plan to do some physical activity. Close your day, just like if you were leaving the office or finishing a training sessionTry to ensure that you get time for you (and for others around you) before you end your day and go to bed. Get some fresh air if you can and, if you’re working on a computer, give your eyes a break from screens before you go to sleep. 

11. Stay connected 
If you live on your own, you might not speak with anyone for long periods. When relevant and applicable, consider swapping an email for a call. Some things are easier to communicate and understand when you speak, and it’s always nice to hear someone’s voice – especially in times of “social distancing”.

Stay up to date with all the key information and advice for athletes concerning the coronavirus pandemic with Athlete365’s dedicated COVID-19 resources page.