With all of the changes this year, many of our clients have suddenly found themselves having to adjust to remote work where they are juggling kids, being home and a number of other distractions.
If you’re struggling to create a environment that supports your remote work, you’ll definitely want to join us for episode 11 of The Optimized Life Podcast.
We’re talking all about how to optimize your environment for remote work.
This includes your planning your week, working in time blocks, optimizing your physical work space, the importance of taking breaks and creating routines to support your mental and physical health.
Episode 11: How to optimize your Environment for remote work
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This show is about stories and strategies to help you optimize your health, your relationships and your business. We focus on keeping it simple and having fun.
Episode 11 Show Notes: Optimizing Your Environment For Remote Work
(3:15) Being highly scheduled with purposed while working remotely
(4:50) Before you start your week do this
(7:00) Getting honest with your time
(10:15) Optimizng your time through time blocking
(12:10) Plan your work and day around your energy levels – listen to your body
(14:29) Listen up women!
(16:23) Tips and strategies to optimize your remote work environment
(21:10) Take frequent breaks to boost productivity
Book Reference – When: The Scientific Secrets of Perfect Timing by Daniel H. Pink
Cycle Tracking App – https://myflotracker.com/
Loop Habit Tracker App – https://loophabits.org/
Standing Desks – https://www.upliftdesk.com/
Bluelight Blocking Glasses – Diff Eyewear
Gut-Brain Axis/Mental Optimization System – https://www.amare.com/10043/en-us/combo-pack
Sleep+ (helps body create its own melatonin) – https://www.amare.com/10043/en-us/SleepPlus
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———Where to Find Amy & Jess———
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🙋 Jess Janda: http://www.jessjanda.com
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OPTIMIZE YOUR SCHEDULE FOR REMOTE WORK (2:49)
Choose one day each week to plan out the week ahead. Start by writing down everything you want or need to do. Make sure to include time for breaks, play or fun – your brain and body need that time to recharge.
Once you have a list, time block your calendar and plan out what you’ll do in each block of time.
Taking this time to plan out your week sets you up for success as you’ve intentionally planned your priorities with purpose.
This can also help to free you from overwhelm, as you know what you’re going to focus on and when. Plus, you’re no longer trying to hold everything inside your head.
OPTIMIZE YOUR PHYSICAL WORK ENVIRONMENT (16:27)
Though we’re not always aware of it, our physical environment can have a huge impact in how we’re able to focus on do our best work.
Take time to look at your workspace. Is it helping you to stay focused and productive?
If not, take a little time to set it up to support you.
Here are some ideas you might want to consider:
- Clean up clutter
- Invest in an ergonomic chair or a standing desk – We love our UPLIFT Desk.
- Try using blue light blocking glasses if you’re spending most of your workday staring at a computer screen
OPTIMIZE YOUR MORNING FOR REMOTE WORK (25:13)
Before you start your workday, you can set yourself up for success with a morning routine.
Every morning before touching technology, I have a morning routine that consists of:
- Meditation – I do a combination of Anapana, Vipassana and Metta meditation.
- Warm lemon water – to activate my digestive tract
- Morning sunlight exposure – to get my cortisol and serotonin flowing
- Movement – this is when I would pick up my phone, put my Airpods in and crank up Tiesto Club Life as I ride my bike to the gym
Cultivating this morning routine over the past 9 years has been so helpful in reducing my negative ruminating thinking while at the same time reducing stress and improving serenity levels.
You could also use this time for prayer, reading, journaling or any activity that helps you get into a state of positivity and flow.
Beginning your day with an intentional morning routine allows you to come into your workspace in a positive, productive state of mind.
TAKE FREQUENT BREAKS, GET OUTSIDE & MOVE YOUR BODY (27:24)
It’s so important to take breaks throughout our day. Taking just a little time to step away, allows your brain and body to recharge, so you can come back, focus, and give it your best.
If you’re able to, get outside during your breaks.
And while you’re taking a break, add some movement to your day. It doesn’t have to be a full workout – even stretching or rolling out using a foam roller can help.
Your body was built to move and adding movement can help release some of the energy you’re holding in your body, helping you feel more relaxed and focused when you return to your work.
OPTIMIZE YOUR EVENING FOR REMOTE WORK (34:45)
Just as we want to begin our days with intention, it’s important to give ourselves time to wind down and relax.
Especially since we’re working and living in the same space, it’s important to have routines that help us transition and set aside work for the day.
My evening routine consists of slathering Essentially Salv-ee Magnesium Lotion on my feet, turning red lights on in my bedroom and doing crossword puzzles or reading for 30 minutes. Red light therapy 30 minutes before bed improves sleep and melatonin levels.
My calming routine could also include of diffusing some essential oils, taking an Epsom salt bath and a short meditation depending on the day.
What helps to calm you?
What helps you relax?
Find ways to bring this into your evening routine.
The Optimized Life Toolkit
With every episode of The Optimized Life Podcast, we like to empower you with a POWERFUL FREE resource that you can download and incorporate into your life right away.
This week we’ve put together a resource called THE OPTIMIZED LIFE TOOLKIT!
In it, we outline exactly how to zap brain fog and fatigue, optimize sleep quality, balance stress response and get your brain and body firing on all cylinders again so you can show up fully as the CHANGE MAKER you were put on this earth to be.
Click the button below to download it!
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