WFH Self-Care Ideas
I’m coming up on four years since I quit my real-life job for this absolutely magical one. I’ve had a lot of struggles working for myself. Work-life balance was a big one and being my own boss was another thing I struggled with. I’m happy to say that I’ve fallen into a pretty good routine in the last year or so. When Evalyne on Patreon suggested something for transitions/boundaries/breaks when working from home, I was like: I GOT THIS. So here are my best bits of WFH Self-Care advice when it comes to working from home in a way that’s sustainable and stops you from being a a desk gremlin, hunched over your desk, wearing no pants.
WFH Self-Care Tips:
Start with Time Blocking/Time Management
There are so many different kinds of time management options and the key is trying them all and figuring out what works for your process because there’s no One Right Answer. Here’s a quick run-down of the more common ones.
- Time blocking means scheduling out chunks of your day for specific tasks like social media engagement is 10am–11am and working on Project A 1pm–3pm, etc.
– Block in your breaks just like all the other important stuff.
– Add a “transition block” at the start and end of your day. What makes you start your day feeling ready to go? (For me it’s cleaning up my desk and getting organized but maybe for you it’s sitting outside with coffee.)
– Create a recurring self-check-in block. “How am I doing right now and how can I practice 5-10 minutes of self-care?” - Pomodoro Technique is all about working in short bursts (traditionally 25 minutes) followed by a 5-minute break. After 4 cycles, you take a longer break.
– Make your 5-minute breaks sacred. Hydrate, breathe, shake it out. Don’t just scroll on your phone or work through it. - Pre-Planned Daily Schedule. This is your classic “write everything down in time slots” method. You map your day hour-by-hour.
– Plan breaks first. Before you fill in your day, add time for movement, meals, and mini-resets.
– Include transitions in your schedule. Don’t book back-to-back tasks. Give yourself “recovery space” between things. - Energy-Based Planning is where you’re super aware of what your energy levels usually are and then plan your day around that.
– Start your day with a quick energy check: “Am I low-spoons, mid-spoons, or feeling powerful today?”
– Have a pre-made list of tasks that you can do based on your energy level. I have a list of a lot of maintenance tasks for those low days. That way I’m still productive even though I’m not at my best. - The Rule of Three means instead of tackling a massive list, pick 3 main tasks for the day. That’s it. Just three. Everything else is bonus.
– Also create three self-care tasks for your day. Make a list of easy WFH self-care ideas and try to choose at least three to act on each day.
Schedule Breaks Like They’re Important (Because They Are)
I already covered this in the different little tips on time management but take your breaks! Put them in your schedule. And scrolling on your phone while hunched over and occasionally checking your email, doesn’t count as a break.
Here are some non-guilt-inducing break ideas:
- Go outside or into a different room. Scenery transitions are so important to help your brain shut off. If you can, create a designated break area for yourself.
- Do a 5-minute stretch with lo-fi beats. The thing you want to remember about breaks is that it’s important that you change the things around you. Change the way your body is moving, stretch or take a walk if you’ve been sitting.
- Do something with your hands. Crochet a few rows, do a quick doodle, set a timer and just step fully away from work for just a bit.
- Try a breath reset. Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat a few times. It’s like a power wash for your nervous system and it can help take your settings off of “auto pilot”.
Bring Back Transitional Routines
When you commute to work, your brain has a built-in warm-up and cool-down. Sometimes that can be really helpful to put you into the right mindset to get ready for work AND not bring work home with you (or into the rest of the day).
Try adding a mini ritual before and after work:
- Take a walk around the block as a “commute” after work. Get all of that energy out so you can come back rested and relaxed. (Or just around your yard/house/ it doesn’t have to be more than a few minutes.)
- Change clothes to mentally clock in or clock out. I generally live in comfy shorts and a t-shirt BUT putting on actual clothes and doing your hair and makeup can have a positive mindset for some people. Also, changing *into* your comfy clothes at the end of the day is a good ‘work is over’ signal to your brain.
- Open blinds/curtains to start your workday and then close them when your work day is done.
- Tidy up your workspace to either start or end the day.
Define Your Stop Time (And “clock out” on time)
This one’s hard. Especially if you’re your own boss, or you just have that “I need to get everything done or I’ll be behind forever” voice living rent-free in your head (I am talking about myself). But you deserve a stop time. Try to set a specific time rather than ‘after I finish this’ so that it’s easier to stick too.
And give yourself a pep talk when work is over.
Make Your Workspace a Happy Place
Your workspace should be a good working environment. Add cozy and regulating items that bring a little serotonin hit. I set up a bird feeder station right outside the window of where I work and it has been such a positive thing for my mental health. It reminds me to slow down, take breaks, and look at adorable birdies.
Working from home can mean a lot of adjustments (especially if you’re not used to it) but the thing that it’s important to remember is to figure out what works for you bot with WFH Self-Care and in what helps you be your most productive self! That may be entirely different from what worked for you in a traditional environment and that’s okay.
Related Products: Executive Dysfunction + Time-Blocking Worksheets, Finding Your Work/Life Balance, Self-Care for Burnout
