3. Working from Home

Working from home has many benefits, but can also bring its own challenges.

It is therefore important to have a structure to keep yourself mentally and physically prepared for the daily challenges that we may face when working from home.

It is therefore recommended that you consider the following:

  • Create a routine
  • Design your workspace
  • Communication
  • Take regular breaks
  • Have a balanced diet & healthy lifestyle
  • Manage your hours
  • Take Time to relax & keep active

Finally, use this information to create a daily plan/structure using the example below.

Create a routine

For some of us, ‘working from home’ is new and can be hard. To help with this, the first step is to create a routine and keep your work life organised and a healthy divide between your work life and home life.

Your routine could be as simple as ensuring that you set your alarm, or that you follow your normal morning routine as if you were going to work in the office.

It can be beneficial to go further and make your lunch in the morning and prepare your snacks. An easy way of avoiding skipping meals and reaching for the biscuits.

Design your workspace 

In an ideal world, this will be a separate place in the house, but we must be realistic and work with the space that we have available. Ensure that your space is organised, and you have all the equipment and stationary items that you need to hand. Avoid clutter and set up your equipment to avoid physical strain (refer to our document on setting up your workstation).

Check your workstation regularly to avoid bad habits creeping in.


This is probably the biggest challenge that teams face when working from home and the area that is the most essential for our wellbeing, and that of others. Be prepared to check in with your colleagues as frequently as possible.

Think about keeping in touch with colleagues on a conference call. This may be to share some work-related information or to share a tea break!

Celebrate success, however small, with the team – it’s not bragging, it’s encouraging others to do the same. Positivity breeds positivity so take the time to appreciate every win.

If you haven’t heard from someone in a while, check in with them – see if they are OK.  A good sign that someone is struggling is reduced communication. If you are struggling, ask for help.

Take regular breaks 

It’s important to take breaks. Working from home is a very different way of working. So, don’t forget or feel guilty about taking a break.

You don’t have to leave the house; you can break the day up with household chores just as long as you are taking time away from your screen and giving your body a chance to readjust to a more natural position.

No matter what you choose to do, try to take regular screen breaks, and stretch throughout the day. Take a clearly defined lunch break and move away from your workspace.

Also aim to have a break of 5 minutes an hour away from your screen. This may be to make a tea or coffee or to just take some time to stretch or do something other than screen work.

 Have a balanced diet and healthy lifestyle

Try to eat regularly and healthily, ensuring that you drink 2 litres of water a day. As an alternative to your usual tea or coffee, why not try a herbal tea or hot water with a slice of lemon.

Don’t forget to get a good night’s sleep. Not getting enough sleep can leave us unproductive the following day and for prolonged periods, a poor sleep pattern will affect resilience and mental health.

Manage your hours

Working from home gives us more flexibility, but it can also be too easy to work consistently and longer hours. This is not good for your well-being. There will of course always be times when work pressures demand some additional time, but this should not be the norm and continual.

So be mindful of this and consider this when planning your routine.

Make Your own Schedule 

Use this template to make your own schedule.


Wake-Up Time – 7.00AM


Set an alarm, have breakfast, and get dressed. Keeping a similar routine that you would have if you were working from the office will help. It will help you get into ‘work mode.’

Get Prepared

Set up your work area. Make sure that your equipment is all switched on and your pens and stationery are available. Start the day organised.

It is a good idea to prepare your snacks and lunch too. Not only will this enable you to keep focused without the additional distraction but, can make sure that you eat healthily and don’t just reach for the biscuits.

Start Work

Ensure you have all the equipment you require and are sitting in a comfortable position. Refer to our guide on how to set up your workstation.

Set yourself 2/3 daily goals – things that you are going to achieve. It can be very easy to work on many different tasks and not complete any of them. Work SMART.

To-Do List

Write yourself a to-do list and work on things when you are most productive. Have a schedule and stick to your list. Use timers or reminders to limit screen time or manage your productivity.

Tea Break (e.g. 10.30AM)

It’s time for a break and a well-earned cuppa (maybe try a herbal tea) and to maybe check in on a colleague or the office for a quick ‘hi, how are you.’

Lunch Break

Take a break at lunchtime. Refresh yourself, take the dog for a walk, or use the time to complete household chores.

 Tea Break

Have a break mid-afternoon. Maybe contact the office or a colleague.


Finish Work

Before you leave your working day look back at what you achieved during the day and spend 5 minutes thinking about tomorrow’s agenda. It is time to switch off.


Work Safely

 Incorporate the following into your schedule: 

  1. Break up long spells of work with rest breaks (at least 5 minutes every hour) or changes in activity
  2. Change position regularly to avoid awkward or static postures
  3. Get up, move about, do stretching exercises
  4. Avoid eye strain by regularly changing focus and blinking

You can use information on this page to provide information and signposting to employees and there is a template available here: Guidance - Working from Home