Work from home struggles

[bluecolourskies]

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Hello all,
I think I am looking for advice/support and I realize I am luckier than most so I hope I don’t offend anyone (if I do, feel free to send pictures of rocks to my inbox)

I have a mostly work from home position (assessment only) and I’m struggling with creating a structure/routine (which I believe we need as humans). I tried doing all the obvious things- waking up at the same time every day, putting on actual clothes, dedicated work room (although I inevitably make my way over to my bed to type reports because it’s so much comfier!) but I somehow don’t stick to this.

I don’t have kids at home but my partner is currently doing online classes at college. Previously when he worked, I would use his coming and going to at least have some anchor points to my day.

I am averse to going to a coffee shop/library (don’t want to sit with my sensitive case files spread about)

I don’t have trouble getting work completed on time, but it’s more like mentally I feel low because my days/times have no structure and it feels like I’m at work all the time…or the opposite- if I’m at home, I feel like I should be working. There is no “off work”.
Also have some guilt mixed in, because I know all the things I would advise to a client in this situation but yet I don’t do them lol

 

[cara susanna]

This might be one of those obvious things, but have you tried setting alarms for like an 8 hr work day?

 

[bluecolourskies]

This might be one of those obvious things, but have you tried setting alarms for like an 8 hr work day?

Oh no I haven’t! Do you mean setting one at 9 and one at 5, or setting one for everyone hour in the “workday” or something else?

 

[Sanman]

Been there. In addition to alarms, have you attempted to schedule some personal enjoyable activities after work (workout classes, yoga, hobbies, hangout with friends, etc) to get you motivated to finish on time? I find that these work issues often have more to do with a lack of active self-care or boredom outside of work.

 

[cara susanna]

Oh no I haven’t! Do you mean setting one at 9 and one at 5, or setting one for everyone hour in the “workday” or something else?

Like setting one at 9 and then another at 5, so you have your "work day" defined. It'd be like your partner leaving for and coming home from wo

 

[summerbabe]

Establishing a brief but consistent pre and post work routine could maybe help (short walk, drink coffee outside, etc). I think we underestimate what commuting does for us in orienting us to work and then again to being off work, even when it’s utterly miserable.

If writing reports in bed works for you, I don’t see a need to restrict that just because, only if it’s causing work and leisure to blend together too much.

 

[WisNeuro]

Establishing a brief but consistent pre and post work routine could maybe help (short walk, drink coffee outside, etc). I think we underestimate what commuting does for us in orienting us to work and then again to being off work, even when it’s utterly miserable.

If writing reports in bed works for you, I don’t see a need to restrict that just because, only if it’s causing work and leisure to blend together too much.

The only caution I would have against this, is the potential for it to eventually affect sleep hygiene.

 

[bluecolourskies]

Establishing a brief but consistent pre and post work routine could maybe help (short walk, drink coffee outside, etc). I think we underestimate what commuting does for us in orienting us to work and then again to being off work, even when it’s utterly miserable.

If writing reports in bed works for you, I don’t see a need to restrict that just because, only if it’s causing work and leisure to blend together too much.

This brings me an idea, what if I go in my car and take a ride around the block a few times in the mornings haha

but hey, if it comes to this and it works, i'm willing to try.

 

[bluecolourskies]

Been there. In addition to alarms, have you attempted to schedule some personal enjoyable activities after work (workout classes, yoga, hobbies, hangout with friends, etc) to get you motivated to finish on time? I find that these work issues often have more to do with a lack of active self-care or boredom outside of work.

No I have actually stopped doing these...I think in my head it was like 'previously my leisure time outside of work was spent at home or somewhere else. But now that I am home all the time, what the hell do I need to schedule additional leisure time for?"

There is a small gym at my apartments that I keep telling myself I will go to lol but I think going for a treadmill walk before/after work is something I can do. Doesn't even have to be long!

Thank you for this perspective 🙂

 

[bluecolourskies]

Like setting one at 9 and then another at 5, so you have your "work day" defined. It'd be like your partner leaving for and coming home from wo

I haven't but I like this idea too!
I think posting on here has also given me a tiny bit of accountability. Because if I come back in a month saying "I still struggle and also did none of the things that were suggested" I fully expect to be called out haha

I was also hesitating reaching out because I know many people would love to be in my position for a variety of reasons so I didn't want to seem like I was whining. Really appreciate everyones ideas/suggestions that I hadn't thought of 🙂

 

[Therapist4Chnge]

This brings me an idea, what if I go in my car and take a ride around the block a few times in the mornings haha

but hey, if it comes to this and it works, i'm willing to try.

I purposely leave the house midday bc it helps break up my work day and when I come back I tend to focus better, as the drive helps me clear my head. I struggled during the heart of COVID (I was split btw in-office & WFH), but once I hammered out a good routine, everything else became easier.

 

[Spydra]

What about signing up for a midday fitness class? Or scheduling a lunch meeting with a colleague? Even if those things are done virtually, you're more likely to put on proper clothes to show up and it'll add a little structure without being overwhelming.

 

[MAClinician]

Something that helped me last year when WFH was to schedule chats/zooms/texts with coworkers so it felt like I was still getting the “coffee break social time” that usually happens in the office. 5-10 minute breaks helped break up the day. Also going for a 5 min walk around the neighborhood to get my body moving or doing laundry in between meetings (or reports for you). Just something to get me up and out of my chair. When you’re in the office you rarely spend an entire 8 hour day without leaving your desk 😂 so I had to build that in. And second the suggestions above.

 

[StellaB]

I work almost entirely from home doing assessments only and the first few months after switching to WFH were rough. There are things that are nice about it, but it is a truly mixed bag and I personally prefer being in the office in many ways.

Here's my WFH advice:
1) Get an external screen for your laptop. The laptop screen is too small to get absorbed into your work easily, and it will kill your posture over time. Mine is mounted to the wall over my desk with an arm that lets me angle it however I need.
2) Never (and I mean NEVER) do work outside your defined office space at home. If it is too tempting to go elsewhere, spend the money and time you need to so that your office is the most comfortable and convenient place to work. If you work from bed, it means that your bed is your workplace. I'd rather preserve my bed as a space for sex and sleeping. I'd also rather preserve the rest of my house for lounging, socializing, and relaxing. I do not want to feel like I'm at the office when I'm cooking dinner.
3) Clean your office regularly so that you actually want to be in there. Spend the 10-15 minutes or however long you need each morning to straighten up, file things, clear your desktop. Vacuum the floor and wipe down surfaces regularly. Again, make it a space you actually want to be in.
4) As others have said, it's important to set up anchors for your day - make lunch dates, phone call dates, etc., as-needed so that you have something to constrain your time and help you focus. Personally, I have a relatively demanding dance class / rehearsal schedule that prevents me from working all hours into the night. Having a start time that I have to be there means I can't fudge or cheat myself out of the time I spend doing things other than work. Getting out of the house is now a very important part of your day.
5) Give yourself short deadlines for pieces of work. When I'm having a particularly difficult time, I will give myself like 5 minutes to type out a behavioral observations section and set an alarm to go off at the 5-minute mark. On a good day, I can give myself a couple hours to write a whole report and have my alarm set for that. Do a little happy dance when you hit the mark on time, or whatever you need to pat yourself on the back.

 

[singasongofjoy]

Got any friends who DO leave the home for work now? Can you "borrow" their house for your workday? I have a super hard time working from home and did this early in the pandemic (until so very happily returning to the office 5 days a week as soon as allowed)

 

[Therapist4Chnge]

What a great post by @StellaB.

I've lived it and some days are definitely easier than others.

 

[Spydra]

Here's my WFH advice:

2) Never (and I mean NEVER) do work outside your defined office space at home. If it is too tempting to go elsewhere, spend the money and time you need to so that your office is the most comfortable and convenient place to work. If you work from bed, it means that your bed is your workplace. I'd rather preserve my bed as a space for sex and sleeping. I'd also rather preserve the rest of my house for lounging, socializing, and relaxing. I do not want to feel like I'm at the office when I'm cooking dinner.
3) Clean your office regularly so that you actually want to be in there. Spend the 10-15 minutes or however long you need each morning to straighten up, file things, clear your desktop. Vacuum the floor and wipe down surfaces regularly. Again, make it a space you actually want to be in.

Also excellent advice. I have found that now that I have a dedicated room to serve as my office I am way more productive and balanced. I even kicked it up a notch by getting two desks. One desk is set up for video conferencing and the other is for writing/studying. There's also break room essentials.....tea kettle, water, etc so I don't have to keep going to the kitchen and getting distracted. When my work is done I leave this room entirely and lounge elsewhere in the house.

 

[singasongofjoy]

There's also break room essentials.....tea kettle, water, etc so I don't have to keep going to the kitchen and getting distracted. When my work is done I leave this room entirely and lounge elsewhere in the house.

Oh that's brilliant, creating a little break room area - it was those distractions that really killed my productivity at home. Well, among other things... but that was definitely a big one.

 

[LadyDustyBlue]

Sounds like you need reminders that you’re still a person beyond going over figuring out how other people need to live.

I WFH too. So I feel you. I think what worked for me is re-arranging my furniture when I worked from home and cleaning every now & then because of the former. It helps to shift perspective and stay aware.

Also, I agree with not making your bed and definitely not your bedroom your workplace unless you’re tight on space. I live in an apartment w/ my partner, who also goes to college, and 1/4 to 1/2 of the bedroom is a dedicated workspace.

It helped a lot when we had other activities outside to break up any monotony of work and school. And definitely, if you’re having trouble taking breaks on your own, find a park (walk/run), maybe volunteer, a previous poster said they do a dance class - that’s something I might do next year. I don’t know how much your nearest gym is, but those things can add up. Look for maybe outdoor yoga, if that’s your thing and it at least keeps up breathing exercises & helps with mobility. You are, after all mostly at home not moving enough.

Just food for thought.