在家工作保持健康 | Staying well while you stay at home |

隨住好多公司實行 Working from home (WFH),我哋整個生活都變得唔再一樣。你可能係第一次喺屋企做嘢。ecostore 作為一個團隊,一直學習同實踐一啲保持健康嘅方法,幫助你喺照顧事業嘅同時亦照顧好自己。

 

設定規律

WFH 時要記住最重要嘅事係將工作同家庭分開。當你唔需要返公司時,工作嘅時間好容易用咗喺做屋企嘢上面,又或者掉轉頭用休息嘅時間去工作。

  • 設定時間準時起身,嘗試保持有規律嘅睡眠時間表,起身嘅時候就好似平時返工一樣做好準備。
  • 嘗試建立一個工作空間。除非你冇地方可以去,否則避免喺睡房同床做嘢。
  • 由於你可能同另一半、室友、小朋友或者父母一齊住,因此搵到一個工作空間非常重要,以免被打擾。如果你有多餘嘅房,將佢變成工作窒,不妨喺房門上掛上 “請勿打擾” 標誌,以免工作時被滋擾。
  • 好似喺公司一樣,比自己一個 lunch break。最好就係同平時放 lunch嘅時間一樣。 (唔好忘記手頭上準備一啲健康嘅零食呀!)
  • 喺一日結束嘅時候熄咗個電腦,咁樣你就唔會心思思又想做嘢喇。
注意坐姿

如果你只係喺屋企做嘢一個月左右,咁可能唔需要專登買 home office 嘅傢俱。但係你都可以盡量令WFH工作區舒適又有足夠嘅支持。

  • 盡量避免長時間喺梳化、地下或床度工作。
  • 使用外接滑鼠同鍵盤,另外,你應該抬高部 laptop電腦,眉毛應該同屏幕頂部大致齊平。
  • 確保你嘅檯(或者餐桌)嘅高度合適。打字時,前臂應該略略微向下傾斜。
  • 如果你覺得將來都有機會再WFH,咁就值得投資去買張可以調節高度嘅凳。
  • 當然係要經常坐直,呢個係同舒適冇關,但係會幫你保持工作嘅動力。
照顧健康

WFH 時,都要好好照顧自己。購買健康嘅零食,喺床頭櫃上擺啲書或者雜誌,或者喺一日結束時沖個熱水涼。

  • 充分休息:適應WFH可能會使你嘅睡眠質素變得奇怪。喺屋企工作時,堅持好似平時咁起身同訓覺係保健嘅關鍵。
  • 如果你今天冇 video call,點解唔敷個 mask或者幫頭髮焗個油呢?
  • 做運動,伸展筋骨,即使只係10-15分鐘。唔單止可以令你感覺良好,仲可以提高精力同效率。做啲瑜伽、快步行去或者踩個單車,或者喺小朋友唔喺身邊嘅時候,快速咁上下跳。
心態調整

做以下幾樣嘢可以令到隔離嘅時間更加易過。請記住,最難捱嘅時間係會過去嘅。

  • 混亂嘅工作空間會分散注意力,增加壓力水平。你可能冇時間執房,但盡量保持工作區周圍整潔,咁樣就唔使成日對住一大堆雜物喇。
  • 寫一個 to-do list,可以防止你分心或者忽然間唔知做乜。將 to-do list 上一項項嘅工作刪去係一個好好嘅感覺!
  • 將多出嚟嘅時間(因為我哋而家唔駛搭車返工放工),用嚟冥想或者諗正面嘅想法。安靜咁坐低,專注呼吸幾分鐘。
  •  每日花幾分鐘時間打電話比其他人傾下計,保持同外界嘅溝通。或者分享下得意嘅 video。
  • 嘗試限制你喺社交媒體上嘅時間,尤其係當你注意到社交媒體嘅資訊令你感到焦慮或者緊張時。
  • 保持感恩嘅心。同你圈子入面嘅人傾下值得你感恩嘅事,或者喺訓覺前寫低。
把握機會

即使疫症令到大家大失預算,但亦都係一個機會去集中精力應對轉變。我們點樣利用呢段時間嚟學習新事物或者預備將來嘅生活呢?

  • 用呢個機會同同事傾下呢種靈活工作方式,咁樣你就可以彼此支持之餘,或者將來都可以繼續保持一啲適用嘅工作習慣。
  • 唔駛返工放工,排隊買咖啡或者化妝,點都可以慳咗啲時間。即使未必係好多,但都應承自己好好把握佢,去做一啲鍾意嘅嘢。
  • 利用呢段時間養成新習慣,呢種 “新常態” 可能帶嚟新驚喜。
  • 親近大自然。平時我哋只會聽到交通噪音,但而家我哋可以去聽下春天嘅雀仔叫聲。

 

With a lot of the ecostore team switching to remote working, we’re having to do many things differently. You too may be working from home (WFH) for the first time. As a team, we’ve been learning and practicing some of these self-care tips to help you look after yourself while you take care of business.

 

SET BOUNDARIES

One of the most important things to remember when working remotely is to create a distinction between work and home. When you don’t have to go to a physical office, it’s easy for work time to spill into home time.

  • Set hours and wake up on time. Try to maintain a regular sleep schedule, and give yourself time to get up and get ready
  • Try to create a space. Unless you have nowhere else to go, avoid working in your bedroom.
  • As you may be sharing you home with a partner, flatmates, kids and/or parents, it’s important to find a space to work so you’re not interrupted. If you’re lucky enough to have a spare room, try hanging an ‘on air’ or ‘do not disturb’ sign on the door to avoid interruptions.
  • Break for lunch, like you would at the office. Even better if it’s the same time as your regular lunchbreak. (Don’t forget to keep some healthy snacks on hand.)
  • Shut down your laptop at the end of the day, so you’re not tempted to “just pop back in”.
ARE YOU SITTING COMFORTABLY?

If you’ll only be working from home for a month or so, you may not need to buy a special ergonomic home office set up. But you can make your WFH work space comfortable and supportive.

  • Try to avoid working for long periods from the sofa, floor or bed.
  • Use an external mouse and keyboard or a raised dock, so you can elevate your laptop and prevent slouching. As a rule, eyebrows should be roughly level with the top of the screen.
  • Make sure your desk (or dining table) is the right height. Forearms should angle downwards slightly when you’re typing.
  • Invest in a height-adjustable chair if you feel you’ll keep WFH in the future.
  • Always. Back. Up. This one’s not about physical comfort, but losing your work is a stress that you can do without right now.
SET A SELF-CARE ROUTINE

Self-care is vital when WFH. Perhaps it’s stocking up on healthy snacks, working through the stack of novels on your nightstand, or slipping into a warm bath at the end of the day.

  • Get enough rest: adjusting to WFH may give your sleep a hammering. Sticking to your normal wake and sleep times is key to self-care when you’re working from home.
  • If you don’t have any video calls today, why not slather on a face mask or hair conditioning treatment?
  • If you have an energetic dog, this one is probably covered. Light exercise – even 10-15 minutes – will not only make you feel good, it also boosts energy and productivity levels. What you do is up to you: yoga, a brisk walk or bike ride, or maybe sneak in a quick jump on the trampoline while the kids aren’t looking.
BE KIND TO YOUR MIND

Cutting each other and ourselves some slack will help us get through self-isolation stronger and more connected. Remember, this too shall pass.

  • Mess is distracting and can elevate stress levels. You probably don’t have time to clean the house, but try to keep the area around your work space tidy so you don’t have to look at clutter.
  • Keep yourself accountable. A prioritized to-do list becomes your best friend, and can stop you feeling distracted or overwhelmed. Ticking things off feels pretty good too.
  • Dedicate time (that you’d otherwise spend commuting) to daily meditation or mindfulness. Sit quietly and focus on your breath for a few minutes. Or try an app like Head space, Calm or Insight Timer to get started.
  • Reach out and check in. Take a few minutes each day to call someone outside your self isolation ‘bubble’. Or share a funny video.
  • Try to limit your time on social media, particularly if you notice it makes you feel anxious or tense.
  • Practice gratitude. Talk to the other people in your bubble about what you’re grateful for, or write them down before bed.
EMBRACE THE OPPORTUNITY

While these ‘unprecedented times’ can feel stressful and disruptive, it helps to focus on all the things this shift makes possible. How can we use this time to learn something new, or create a life we love?

  • Take this chance to have a conversation with workmates around flexible ways of working, so you can adapt to support each other.
  • Consider the time you save by not commuting, queuing for coffee or putting on makeup. Then commit to doing something you enjoy with that time, even if it’s just 15 minutes a day.
  • Mix up how you work: read on a stationary bike, stand and walk during a phone meeting, or head into the garden with a sketchbook to brainstorm or doodle.
  • Use this time to build new habits that will help you when it’s time to head back to the office. If you treat this ‘new normal’ as an opportunity to reduce your stress later on, it’s likely to pay off.
  • Listen to nature. Embrace birdsong where last week there was traffic noise. And consider how our planet can regenerate when we give it a chance.
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