In 2020, the world shifted on its axis, and everything we knew about work changed. The pressure to switch offices to a work-from-home setup challenged our perception of professional and personal space. Over a year later, many businesses have returned to their regular in-office hours, albeit with some noteworthy changes. The concept of a virtual office, hybrid schedules, and even the 4-day workweek is gaining traction. For those who find themselves working from home indefinitely, sorting out the best home office setup is essential for physical and mental wellbeing, as well as productivity and job satisfaction.
An ergonomic workspace
Setting up a workspace on a kitchen counter or dining room table might have worked as a temporary solution, but for a permanent home office, consider the necessary tools and equipment required for physical and mental comfort. Dismissing these important factors can lead to burnout, health issues, and general frustration with work, so it's a good idea to prioritize your comfort and overall wellbeing.
New York Times reporter Melanie Pinola wrote a piece in which she described the struggle of setting up a home office, concluding that ergonomic experts offered her the best solutions to fix her ongoing physical discomfort:
"After years of slumping at a desk, I've started to suffer the aches that come from having a poor workspace setup. The stiff chair, the desk that's too tall for my height, and the cramped laptop keyboard have all become a literal pain in the neck (and shoulders, and back, and elsewhere). After talking with ergonomics experts, I've learned that an ergonomic workstation—one that supports your body in a neutral position—can reduce the risk of discomfort or pain that these stressors cause our bodies."
With sedentary jobs that offer little excuse to move around, it is not uncommon to see physical ailments that range from minor aches to severe damage to posture, eyesight, and muscles. To minimize these risks, ergonomic experts recommend a simple checklist to ensure a comfortable workspace:
Your desk should have plenty of clearance for legs and knees without being too high, which can cause your arms to sit in a strained position. Thighs should be parallel to the floor with knees comfortably beyond the edge of the chair.
A good chair should feel comfortable against your back and support your lumbar. Look for chairs with a curved shape since flat back chairs do not accommodate the natural s-curve of the spine, causing bad posture and lower back pain.
When working on a laptop, use a riser to bring the screen to eye level. Add an external keyboard and mouse that fit your hands and don't cause your wrists to bend in strained positions.
Protect your eyes with proper room lighting to avoid strong glares of computer screens. The Mayo Clinic recommends the 20-20-20 rule: every 20 minutes, look away from your screen for 20 seconds at something 20 feet away.
Take frequent breaks to stretch and move around. This can also help avoid stress injuries due to repetitive motions that put excessive pressure on one part of the body.
Create a separation between home and work
Setting boundaries requires practice, but a routine that allows the brain to shift gears can go a long way to support focus and concentration. While the comfort of home allows for a more relaxed dress code and the ability to do a few household chores, experts recommend a more rigid line between work hours and personal time. Going through the motions of a morning routine - showering, getting dressed, eating breakfast - before sitting down at a desk fosters the mental shift to office time.
At the close of business, shut down all technology related to work. This will help remove the temptation of checking emails or finishing a report after hours. While this may be convenient at times, it is important that a home office remains a positive space for productivity instead of a time vacuum that absorbs more attention than it should.
Creating a virtual office can be an ideal solution for freelancers, entrepreneurs, and other remote team members. While this home office setup has many attractive benefits, it's important to maintain a healthy physical and mental environment to support a happy and productive workday. To learn more about Sentinel Business Centres' solutions for virtual office setup in Dubai, contact a member of our team.