northsider partner feature - first published in northsider magazine Autumn 2020
Dr Bryce Fleming, principal chiropractor at Alignment Health in Milsons Point, shares his top tips for working from home success
One of the biggest challenges when working from home is not being able to differentiate the work day and the home day. There’s a bombardment of work stress and deadlines and you’re not able to switch off. Here are some practical strategies to help you take back some control.
Routine
If you don’t fill your day with high priority tasks, it’s going to fill up with low priority distractions, like social media and snacking!
People always want the best from you so be the best for yourself. Decide what your priorities and values are and then build a structure around them. It’s like having a mission statement for yourself and gives you a framework to make decisions based on what’s important to you. Use this to help you to build a structure and set routines. For example, if there’s a TV show you used to watch when you got home from work or a job, like walking the dog, try to keep doing this at the same time you always have and set times in the day for sending and replying to emails to keep work and home separate.
“Decide what your priorities and values are and build your structure around them.”
Ergonomics
It doesn’t matter how well designed a chair is, it’s always better to get up and go for a walk than to sit for hours on end. Sitting down for the spine is like sugar for the teeth. Set an alarm to remind yourself to change your pattern and get up and move every 30 minutes. Get a drink of water, stretch, take a walk outside. Anything to get you moving. Phone meetings are the perfect opportunity to stand and walk around. And I think you can perform better on a Zoom meeting if you are standing too. It’s good for your back and better for your body language as well. I also have a routine I call YWTL, or You Will Type Longer. It’s a super simple combination of four easy movements that help wake up the whole system, reset your body and take just 20 seconds to complete.
Head to alignmenthealth.com.au/home-posture for my video explainer on just what to do!
Cabin fever!
With our routines changing, one of the things we’re doing to fill the void is reaching for snacks and sugary treats to try and give us a hit of happiness.
It’s easy to say eat more vegies. We all know that’s what we’re supposed to do, but we don’t always do it! A top tip is to eat something green before every meal. It could be one piece of lettuce or a leaf of spinach to start with, it doesn’t matter. It’s about getting more good stuff in to you. The more good stuff you eat, the less you want to eat the bad stuff. Staying hydrated is so important too. It helps you concentrate and increases your energy levels. Keep a full glass of water beside your work station and when it’s done, get another walk in to refill it. Tired of water? Try an electrolyte packed coconut water or add some lime or mint to your regular H2O. A Sodastream is a great addition to the kitchen as you can add bubbles to your water breaks and it feels like you’re having a soft drink too.
Know your body
Feeling stiff, noticing your head shifting forwards, pain in the lower back, neck or shoulders, headaches or any other little niggles could all be signs for you to see a health professional, such as a chiropractor, for some support and advice. Take the time to invest in yourself and make your wellbeing a priority, you’ll be better placed to handle the new environment you find yourself in.
Dr Bryce Fleming is the principal chiropractor at Alignment Health. He is the founder of 4 Weeks to Corporate Wellness, author of 4 Weeks To Wellness and co-author of Ignite Your Health & Wellness, both available on Amazon. For more information about Alignment Health head to alignmenthealth.com.au or call 1300 687 244