7 Tips For Balance While Working From Home

7 Tips For Balance While Working From Home

Working from home is great! You get to roll out of bed, get ready and start work. There’s no travel. Your lunch is in the fridge. You are surrounded by your pets and much more!

However, working from home can be tricky as you’re always in your own space, trying to balance work and life.

My team and I have worked from home for a long time! The good news is that you CAN maintain work/life balance.

Here are seven (7) helpful tips for maintaining balance when working from home:

Tip #1 – Find an Appropriate Workspace

Find a workspace you can hide after finish time, or you can close a door on. When you’re in that space it is for work only.


Tip #2 – Dedicated Work Hours

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Have specific work hours and don’t check emails or take calls into the night. Just because you’re close to your work station does not mean you are on call 24/7. Structure your day as if you were going into the office. Have a start time, break times and end of work day time. This will help you to stay in a routine.

Tip #3 – Get Dressed for Work

Get dressed and out of your PJs! The good thing about working from home is you can wear casual clothes however, it is important to remember to shower, brush your teeth and hair etc. This will help you to get into work mode. If you’re going to be at video conferences, wear business casual clothes to remain professional.

Tip #4 – Take Breaks

Grieving over Easter, I’m sad I am missing out over Easter, Easter and grief

Working from home will encourage you to sit at your desk longer. You don’t have to go to the printer, walk to someone’s desk to ask a question etc. It is important to take small breaks through the day. Stand up and stretch at least once every hour. Take all of your designated breaks such as your lunch break, if you’re working full-time hours.

If you struggle with this, the easiest way to remember is by setting up reminders in your calendar.

For those of you who may suffer from Disordered Eating Behaviours and find that working from home is creating an increase in your snacking or eating, you need to remember that:

You are at work and not at home!

The only times to eat are on breaks or if there is true physical hunger.

Become aware of mindless snacking and set up boundaries for yourself that every hour you move, hydrate, destress.

Only on breaks or for real hunger do you eat!

Tip #5 – Set Boundaries

You start work, throw a load of washing on, stop work, hang out a load of washing, do some dishes, pick up some toys, and go back to work. Oops a half hour has passed.

If you have kids, or a partner, they might like to come and chat to you while you work, or you might start watching TV, or scrolling on your phone. If you try to multitask home life and work at the same time, you might be spending all day trying to complete your workload and achieving NOT MUCH!

It is important to set healthy boundaries to find balance, maintain focus on your work and complete your tasks by the ‘end of your normal work day’.

Set work times, and pretend you are in your office. Put up a DO NOT DISTURB – WORKING sign on your door and if possible, close your door. This will be a gentle reminder for you and your loved ones that you are not available until your next break, unless it is an emergency.

For those of you with Disordered Eating Behaviours, you will need to set up a boundary around food and eating. Adding on to Tip #4, a really good habit for food and creating a boundary is to make your snacks and meals as if you were working from the office. If you have all of your snacks and lunch prepared, there is no reason to eat or go into the kitchen, unless it is for water, tea or coffee, outside of these times.

You may even want to put a sign on the fridge and cupboards to remind yourself – AT WORK. This can work as a visual and physical reminder of the space and mindset you need to be in, for your scheduled working hours.

Tip #6 – Communicate

Stay up to date and in the loop with work and tasks by communicating effectively with your co-workers and employer. Be proactive with communication and clarify anything that can be a misunderstanding.

You may need to use different ways to communicate which brings us to Tip #7.

Tip #7 – Stay Connected

Grieving over Easter, I’m sad I am missing out over Easter, Easter and grief

Connection. Connection. Connection.

If you’re someone who enjoys a chat and connection through the day then you need to keep a check on your mindset and stay connected with phone calls, instant messaging and video chats.

To stay in touch with co-workers or work friends, set up a schedule of when and how you will connect. Schedule a morning tea once a week, or more, to jump on a video conference to debrief about your week, projects and clear up any communications. 

Working from home comes with it’s own set of challenges and benefits. It’s all about trying different things to get the balance just right for you. 

We would love to hear your experience with working from home – Comment below:

What things have you learned about working from home that you haven’t considered before the social distancing rules came into effect?

Easter: Doing It Differently This Year

Easter: Doing It Differently This Year

​The CoronaVirus has thrown us for a loop this year. In fact the start of 2020 has been tough across Australia and the world. It has been a very long time since a world event has changed the way you celebrate Easter.

Whether you would have gone on a holiday, attended religious ceremonies, or been at family gatherings, this year is different. With big changes such as these you will notice that you might be feeling some Stress, Anxiety or sadness. This is completely normal and ok!


Allow Yourself To Grieve

Grieving over Easter, I’m sad I am missing out over Easter, Easter and grief

​I know it sounds a bit strange. However, when you have yearly expectations and events that you cannot attend, you are allowed to be sad or angry.

Don’t feel ashamed or guilty for not being able to do what you normally do. Grieve for the moments you will lose in your faith, with your extended families, or your yearly getaway from the hustle and bustle.

Allow yourself some time to feel your feelings surrounding missing out on these things. This is healthy and normal. Bottling up your feelings will just make it more difficult to bear.

You deserve an angry walk; a cry in the shower, or a sad cuddle with your partner.

Let it out and let it go!

Change It Up This Year

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To help you still celebrate Easter, and not miss out too much, here are a couple of tips to help you connect and celebrate!

5 tips to consider as you go into the Easter break:

Tip #1 – Create Your Space

It is important to unwind and relax when you have the space and time to do so. Create an inviting and calm space in your home where you can completely switch off and re-energise your mind and body. This might be as simple as a beanbag in a corner, or a small space in the garden.


Tip #2 – Change Is As Good As a Holiday

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It might not actually be as good as a holiday, however, you have an opportunity to try something new for your Easter rituals this year.

Instead of the usual religious ceremony – you can catch the broadcasted live streams on Good Friday and Easter Sunday online or watch it on TV or attend an online event that caters to your own unique beliefs.

Create a vacay space in your backyard by bringing a part of your holiday to you. Create a space that is new, different and enjoyable.

Get creative this year and come up with new rituals which allow for social distancing and align with your beliefs and values.


Tip #3 – Learn New Technologies

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​Even though you may not be able to be close with the ones you love, you can stay connected and see each other.

Smart phones, tablets and computers help us to stay connected. Create a virtual event and invite your loved ones to your own Virtual Easter Lunch or catch-up. Some good programs to use are:

  • Zoom;
  • FaceTime via Messenger, or
  • Skype.

Tip #4 – Self-Reflection? Yes Please!

You might like to use this time to self-reflect and re-align with your goals, especially with changes to  your regular routine and schedule. Use some of these prompts to start your self-reflection:

  • The new social distancing rules have changed these things for me:
  • What challenges does this present for me and my goals?
  • What opportunities does this present for me and my goals?

Leave a comment below about your self-reflections and new Easter rituals 🙂

Tip #5 – Stay Connected

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I’m not going to say all of this will be easy, it’s not. When we usually have freedom to go to a cafe for a coffee, drop into a friends for a catch up, head to the local library, park or beach, we are being asked to stay confined to our homes to stop the spread of the CoronaVirus.

As people we were designed to be in Communities.

We need social connection and a sense of belonging.

This is why here at Fit Minds & Bodies Clinic we have opened up the Online Support Group as a Community to support your emotional and physical well-being.

The Online Support Group offers:

  • Fortnightly Online Meetings via Zoom;
  • Private Facebook Group to connect with others, and
  • Connection with the Fit Minds & Bodies Professional Team.
Prioritise Yourself: Create a Healthy Routine

Prioritise Yourself: Create a Healthy Routine

Creating a daily routine and schedule for yourself is making a commitment to yourself, your goals and your future self. It is making an appointment with yourself, like you would with anyone else, and not letting yourself down or deprioritising yourself for other commitments or people.

I would like to think about yourself like you do a friend or family member. If you make a commitment to them, generally you do not want to let them down, disappoint them or just NOT SHOW UP! 

You are just as important! Making a commitment to yourself is just the same as making a commitment or appointment with someone else. 

When you create a routine, keep your appointment with yourself so you don’t let yourself down, feel disappointed or not important.

I’m going to yell this at you so you truly get it:




You need to start with  creating a positive influence within your life, over your internal and external worlds. Developing a routine and schedule that aligns with you and your purpose is life changing. You will empower yourself towards becoming all you can be.

Let’s get started on creating your routine for success using the following tips:

Tip #1 – Be Truly Honest with Yourself

You need to get honest with yourself! 

Keep a diary for 2-3 days, and be 100% honest with yourself about what happens in your day. You will be able to see what you are spending your time on.

By getting clear on these things, you will be able to develop a solution-focused direction and plan for yourself, to fulfil your life goals, and help you live with balance, purpose and meaning.

Tip #2 – Create a Schedule

Next, you can create a schedule and plan for your days that support you, rather than maintaining chaos and stopping you from getting results. Remember, there will be similar days while other days will be scheduled differently. 

The goal is to be able to be flexible when needed and mostly committed and able to prioritise what is going to help you develop a sustainable life for yourself.

The aim is for you to take charge of yourself and your life and not let life, chaos and other people control you. By connecting and internalising the importance of your daily schedule, it will help you to continue to prioritise yourself, your needs and your goals and empower you to create boundaries.

Related: Habit Change – The Unexpected Journey

Give yourself the attention and time that you need.

Tip #3 – Success Is Found In Repetition

Think about when you were a child and you were learning how to read . . .

Did it just magically happen, or did you have to start with the first step of knowing what the letters were, their sounds and then how they made words? 

Then eventually, you learned how to put words together to make sentences. In the beginning this was difficult and you had to put in time and effort to understand it. 

Over time you learnt how to create more and more complex sentences that become paragraphs and they made up a story. 

Now, you take this skill for granted. You just do it!

Creating the life you want and getting results that you want, is just like learning how to read. 

In the beginning, you can’t see the bigger picture of how a letter, something so small, can become a sentence and then can create a story, something so big and wonderful. 

You need to have faith that by putting in the time, energy and effort and being consistent with repetition that you will create a new story for yourself.

Tip #4 – Challenges Are Lessons!

In the face of perceived barriers, failure or setbacks, don’t just throw your hands up. See the value in these as they are lessons that guide you and help you to build resilience.

Find the lesson and understand what you need to, to enable you to keep moving forward. If you miss the lesson you will miss the opportunity to learn and grow. The beauty in the lesson is that it focuses your energy and mindset on maintaining action versus inaction. 

There is no perfection! 

See your action, change and growth in percentages and make these the target of your 80% achievement.

Tip #5 – Set Yourself Up for Success – Develop Your Morning Routine!

This is the most important step for making yourself a priority in your own life. 

Setting yourself up at the beginning of your day, sets you up for your day. 

If you start your day with activities and action steps that support your goals and life, then you are creating healthy habits.

It is important to know that routines are not meant to be rigid, obsessive, compulsive and used to unhealthily manage anxiety. 

Having a routine still requires you to be flexible, and to be able to work with change and the unknown, and not be completely derailed when things aren’t working out. When your routine becomes out of whack, follow these steps to get back on track. 

Now to the fun part 🙂 

Firstly, you need to be curious about your current morning routine to see what and how it could be setting you up to have a negative, chaotic day or positive day. 

Identify what is working and what is not.

Now, you cannot change everything at once so pick only 2-3 things that you believe are going to make a difference, are achievable and you can consistently maintain. 

Remember, they do not have to be big. Sometimes, the smallest action can make the greatest impact.

Everyone is different in their needs and routines. 

You need to find what is right for you and what is the right fit, at the time.

Most importantly, you need to work within your energy cycles. Some people are morning people while others are night owls. What is going to help build your energy and utilise your cycle’s capacity, in the morning? 

For example, if you are pushing yourself to exercise in the morning but this is when your energy is the lowest, you will tax your energy.

Here is a gentler awakening routine for such people:

  • Hydrate with a glass of water;
  • Stretching/yoga and breathing to get your body moving and energised, and
  • Eat a nutritious breakfast.

Here are just a few things that can be powerfully impacting for your morning routine:

  • Waking at the same time every day (not hitting the snooze button);
  • Guided meditation – guided;
  • Journaling;
  • Movement such as stretching or yoga;
  • Positive affirmations;
  • 2-3 positive action steps to achieve in the day;
  • Connect and read your daily schedule;
  • Eat a nutritious breakfast, and
  • Hydrate by drinking water. 

To help you to create your Mindful Morning Routine, we have come up with an easy to fill in poster. Fill it in and put it up somewhere where you will see it all the time. 

Fill in the form below to receive your copy of the Mindful Morning Routine poster and start to prioritise yourself with a new morning routine! 

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