Work/Life Boundaries When Working From Home
The Covid-19 Pandemic has had an enormous effect on the entire world. When it comes to people’s professional lives, there have been big impacts for most- both practically and psychologically. Some people have had to navigate job losses or work being put on hold, whereas others have had to continue working face-to-face knowing there is a risk to them and their loved ones. And a large percentage of other people may be somewhere in between– working from home whilst continuing to juggle their jobs and normal responsibilities.
One of the biggest challenges with working from home (aside from the obvious strain on the millions of parents trying to home-school children whilst still juggling their careers!) is that there is far less separation between work and life outside of it. There is no longer a natural transition (i.e., commute) which provides time to shift gears. There’s no longer two distinct environments where those parts of a person’s life take place. And there is often far less structure around working hours versus personal time. All of these things can have an impact, both good and bad.
There may be some parts of working from home you really enjoy. For example, the flexibility to do a load of washing, exercise, or cook meals in between getting your work done rather than having to do it all in the evening. Or the time and money saved commuting to another location. Or less rushing to get out the door in the morning. Or less pressure to look a certain way or to maintain interactions with colleagues that are stressful for you.
On the other hand, working from home may leave you feeling isolated and flat, or struggling to be present and enjoy other areas of life because you’re always thinking about work or even doing work at times you would normally have switched off.
If you notice work and home have merged in a way that’s not benefitting you, the following tips may help!
1. Start the day well. Without a commute many people are using that time to sleep in. Then rolling out of bed and straight into work calls, emails, or meetings. This can leave you feeling unfocused, frazzled, or unfulfilled. Without the pressure to get up as early it can also mean staying up later at night rather than sticking to a good sleep routine. Is this really helpful? And if not, what might it be like to still prioritise your previous sleep schedule, and instead reflect on how that extra time in the morning could be spent in a more meaningful way? Perhaps taking the time to make a delicious breakfast and eat it mindfully rather than scoffing down some toast whilst tapping away at your laptop? Or savouring a cup of tea or coffee outside or in front of a window whilst observing nature? Perhaps a calming or energising meditation? Or having extra hugs or snuggles with loved ones without rushing? Or starting the day with some exercise such as a walk outside in the fresh air? Or perhaps simply using the extra time to set some clear goals and priorities for the day ahead to leave you feeling confident and in control of what to focus on.
2. Get dressed and put a little effort into looking somewhat professional. Many people have been enjoying the comfort of wearing track pants or pyjamas all day. I get the appeal! I’m a massive fan of dressing comfortably when at home! And at the same time, even if you’re not going to see anyone else it can give a boost to your mood, confidence, energy, or drive to still “get ready” for the working day in a similar way to how you would if going to your workplace. It also makes it easier at the end of the day to transition back to relaxation by changing back into pyjamas or loungewear as a signal you have switched off from work!
3. Set boundaries on working hours. Many of us have probably found that when working from home we can slip into the mindset that the work can be done at any time of the day, and as a result there’s far less structure around our “working hours”. It’s easy to start procrastinating or thinking “I’ll do it tonight”. But this means the same amount of work may now be spread over longer hours or creeping into weekends, and it may mean we’re left with very little time to be fully present in our personal lives without the work looming over us!
4. Set mini boundaries throughout the day around parent versus work-mode. If you’re juggling home-schooling or caring for kids it’s understandable you may feel you’ve no choice but to catch up on your work in the evening when they’re asleep. This is really tough as it leaves you no downtime or means your sleep patterns get pushed back which can sap your energy and make everything harder! If this is the case, try to reflect on whether trying to juggle both things simultaneously is causing things to take twice as long due to continuous interruptions. If so, try setting mini boundaries around when you’re in parent-mode versus work-mode and aim to be 100% focused on each role during that time. It may mean lowering your expectations around parenting and allowing a bit more TV when you’re in work mode, or alternatively taking a bit more time to set them up with independent activities before you commence work, but it can pay off if it means they then let you work uninterrupted for a longer block. And prioritising undivided connection with them early on in the day (and in small doses throughout!) can reap massive rewards in helping them feel secure enough to play more independently rather than trying to meet that need for connection through vying for your attention all day long. And if you really cannot get all your work done whilst also parenting during the day, it might be time to think about whether it’s possible to take a bit of leave to recharge, or to speak to your manager about reducing your workload or the expectations placed upon you? They may not even realise you’re struggling unless you speak up, and they may be understanding if you raise things!
5. Try to have a dedicated workspace. If you’re fortunate enough to have a study/home office, try to only check emails and make phone calls in that space. If not, try to still set aside a specific working area, and set boundaries on only doing work in that one place. This helps stop the association of thinking about work no matter where you are in your home, and prevents you from being constantly pulled back into work whilst trying to engage in other activities!
6. Transition at the end of the working day. Once you’ve finished work it’s important to create a transitional period to help you switch from work mode to home mode. If you go straight from working at your computer to jumping into home-based tasks or family life it’s likely your mind will still be on work and it will be harder to stop thinking about all the things that have happened that day or that are still hanging over you. It can help to take a few minutes to reflect and jot down any unfinished tasks or priorities for the next day to get them out of your head. This helps let go feeling the need to remember them. Next, it could help to engage in a transitional activity. If you previously commuted, you probably had activities you naturally did which helped you unwind and transition from work to home. Maybe it was listening to music or podcasts, calling a friend, looking out the window as you passed familiar landmarks, or reading a book on the train. Or perhaps you went to the gym or stopped by the shops on the way home to grab dinner. Whatever you used to do it can help to now think about a way to create a new ritual to repeat each day to signal to your brain that you’re entering a different mental space. It could be exercising, taking a hot shower, changing clothes, meditating, a simple breathing exercise, or any of the things you used to do like calling someone or listening to music. It doesn’t have to take long. The power will come from making it a ritual through daily repetition!
7. Reflect on your worth and how precious and valuable your time is. It’s easy to feel like you have no choice other than giving so much of your life to work. Is this really true or have you simply slipped into some habits, let your boundaries slide, or stopped valuing yourself or your time? Could some simple tweaks and knowing your own worth help you to feel more confident setting whatever boundaries need to be made. Reminding yourself of what really matters to you is so important, as it allows you to consciously choose where to focus your attention. And whatever you love to do or experience outside of work, that is every bit as important as being productive. A meaningful life requires balance. Let go of the guilt. You deserve it!
