Working From Home: Tips that Promote Success
Working from home is probably a new experience for most of us and can create some unique challenges and benefits. As with anything new, it takes practice, self-awareness and discipline to be successful. Here are some tips to make working from home work for you.
Get Ready for the Day
Get ready for the day the same way you would if you were heading into the office. The most productive people don’t wake up and instantly start working while still in their pajamas, which means dressing up in presentable clothes.
Have a Designated Workspace
Having a designated workspace is something that will help create the mindset of "work" instead of "home". Your workspace doesn't need to be a private room, it just needs to be a designated space that supports your your needs.
Constantly Communicate with your Team
Everyday it's important to make it a point to communicate with coworkers. At the very least, have regular check-ins with your manager and/or team — through Google Meet, phone calls or emails. Stay connected.
Stay Physically Active
When you work from home, there’s usually even less physical activity. Don't forget to carve out time throughout the day for activity including short walks and stretching. There are also downloadable apps and programs that help you set goals and remind you to get up and move, like Stand Up! The Work Break Timer, Randomly RemindMe and Time Out.
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Wellness Tip
- Get sick less often
- Stay at a healthy weight
- Lower your risk for serious health problems, like diabetes and heart disease
- Reduce stress and improve your mood
- Think more clearly and do better in school and at work
- Get along better with people
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Protect Your Mental Health During Times of Uncertainty
Our current global situation can take a toll on people's mental health. Being proactive and focusing on mental health is one the best things we can do for ourselves. So how can we protect our mental health? The Centers for Disease Control and Prevention (CDC) suggests:
- Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting.
- Take care of your body. Take deep breaths, stretch, or meditate.
- Try to eat healthy, well-balanced meals, exercise regularly, get plenty of sleep, and avoid alcohol and drugs.
- Make time to unwind. Try to do some other activities you enjoy.
- Connect with others. Talk with people you trust about your concerns and how you are feeling.
Other Resources
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Wellness Tip
Get outside. The City of Albuquerque's Economic Development Department says getting outside is great for mental health anytime, especially if you’re an extrovert and not rejoicing w/introverts as we practice social distancing. In ABQ, the outdoors are all around us. Stroll through the Bosque, hit a Sandia Mountain trail, take a walk around your block.
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Wellness Tip
Drink plenty of water. Keeping hydrated is crucial for health and well-being. Drinking water:
- Flushes out toxins
- Improves metabolism
- Increases brain power
- Boosts the immune system
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Stay Physically Active
It's important to keep up with your physical activity during this time. According to the Centers for Disease Control and Prevention (CDC), "Physical activity fosters normal growth and development, can reduce the risk of various chronic diseases, and can make people feel better, function better, and sleep better. Some health benefits start immediately after activity, and even short bouts of physical activity are beneficial."
The CDC provides suggestions for overcoming physical activity barriers:
- Identify available time slots. Monitor your daily activities for one week. Identify at least five 30-minute time slots you could use for physical activity.
- Add physical activity to your daily routine. For example, walking the dog or exercising while you watch TV.
- Select activities, such as walking, jogging, or stair climbing that you can do based on the time that you have available (e.g., 5 minutes, 10 minutes, 20 minutes).
- Explain your interest in physical activity to friends and family. Ask them to support your efforts.
- Schedule physical activity for times in the day or week when you feel energetic.
- Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
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Virtual YMCA: Bootcamp Beginners
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Wellness Tip
Eat nourishing foods. According to the CDC, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
- Stays within your daily calorie needs
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Bright Spots: Hand Wash Hideout
Picture provided by Children’s Choice Child Care Services
Out of school time staff, representing 7 different providers, have worked hard to provide care for first responders and those deemed essential staff during this time of urgency. They are being creative in insuring children are safe and engaged in fun learning activates. One provider, Children’s Choice Child Care Services, shared pictures with the district to show how they have encouraged children to clean, sanitize and wash hands (and even sneak in some academics). Other creative curriculum ideas includes dance parties, doing yoga, playing unusual outdoor games, making soap bubbles, learning woodworking, and even building cardboard forts.
Visit APS Coronavirus for a listing of current child care services operating in APS schools.
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Wellness Tip
Meditate. Taking even just 5 minutes to sit quietly and follow your breathing can help with stress, anxiety, mood, and outlook.
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Other Important Information
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Contact Information
Nestor Randy Costales
Manager, Strategic Partnerships
6400 Uptown Blvd NE Ste. 340W
Albuquerque, New Mexico 87110
(505) 855-9795
nestor.costales@aps.edu
Ragan Montoya
Student Wellness Coordinator
6400 Uptown Blvd NE Ste. 310W
Albuquerque, NM 871110
(505) 855-9812
ragan.montoya@aps.edu
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