If something has brought COVID-19 with it, it has been a profound change in our routines, especially when it comes to work. We have been practicing telework for months and, with the new Telework Law, it seems that we will have it for a season. All this has raised the difficulty of separating, on many occasions, leisure work, family and other day-to-day tasks when we work from home. Here we will see some tips to achieve a little inner peace in each workday from home.
And it is that how many times, in the middle of a work call, have our colleagues been able to hear our children running around the room, our dog barking, the family debating what to do to eat, or the neighbors, in handyman mode, remodeling your home? It not only makes it difficult for us to concentrate, but also to perform at our best.
And this knows it well Xuan Lan, the best known face of yoga in our country, who has made all of Spain become fond of the practice of yoga and meditation through his YouTube videos or his online classes during the pandemic.
Coinciding with the launch of the new WH-1000XM4 noise canceling headphones, Sony has collaborated with Xuan Lan to offer some advice to help us, not just to telework in a more pleasant and efficient way from home, but also to find our moment of relaxation and peace in the midst of so much hustle and bustle.
1. Comply with work and rest schedules
In order to perform at our best, we need to be rested and stretched before starting our work tasks. Meeting the necessary hours of sleep for our body is important, but it is also essential to know how to activate the body and mind once we have gotten up. “Start the day with your personal hygiene, some stretching or a morning yoga session to wake up your body and have a good breakfast instead of sitting in front of the computer in your pajamas,” says Xuan Lan.
2. Prepare your workspace
To improve concentration and optimize our working hours, we need to prepare our workspace thoroughly, with furniture and gadgets that will help us carry out our tasks.
Sony’s 1000XM4 wireless headphones feature industry-leading noise cancellation technology and up to 30 hours of battery life, so they can be a good ally for teleworking, participating in virtual meetings, isolating yourself from ambient noise, or even disconnecting and concentrating in oneself.
3. Take regular breaks
Sitting for many hours, without changing posture, and with our eyes fixed on the computer does not help us to concentrate and can lead to bad postures that, in the long run, harm our body. The best thing is to take a few minutes of rest every two hours to disconnect, loosen up our body and return with more force to our tasks. “Take regular breaks every two hours to get up and take a few steps around the house. Take the opportunity to prepare an infusion, move your body with some stretches to counteract the sitting posture and take a few deep breaths with the window open to oxygenate your brain with fresh air ”, recommends Xuan Lan, certified yoga teacher. All this will help us in our concentration and performance, whatever the task we are facing.
4. Avoid fast food and hydrate regularly
Who has not ever binged on sweets, salty snacks or carbonated drinks in front of the computer? Who has not had a quick snack while still sending emails, writing an information or preparing a report, more so now that the hours of work and leisure seem to blur? It is better that we avoid all that, we dedicate an exclusive and quality time for our food, and we hydrate ourselves with water on a regular basis. “Take a quality lunch break, without other distractions. Avoid fast food in front of the computer and remember to hydrate regularly ”, says Xuan Lan. All this will also help us to clear our mind and perform better.
5. Try some yoga at home
You don’t have to be an expert in yoga to apply some simple routines of this discipline that help us feel better in our day-to-day life and perform better in our work. Xuan Lan recommends following these simple steps that we can implement in just a few minutes:
- Move the hip from side to side and in circles to loosen it, as we spend many hours sitting cross-legged
- Stretch your back in extension, opening chest and shoulders to counteract the crouched position on the computer
- Move the wrists, and open and close your hands to stretch your fingers
- Close the eyes to rest the eyes and relax the expression of the face
- Take deep, slow, controlled breaths to oxygenate the brain and disconnect from the accumulated tension
By putting these simple tips into practice and incorporating them into our daily routines, we will not only be able to telework in a more pleasant and efficient way from home, but it will also help us find moments for ourselves, to relax and disconnect, moments that are so necessary in the present moment.