Staying healthy, safe and well while working from home

Tips and resources to help you find the right routine and balance that works for you

Working from home is more than just having a good ergonomic workstation set-up. Creating a healthy work routine and finding the right balance that works for you has a big influence on your health, safety and wellbeing.  Here are some tips to creating a healthy work routine:

1.      Start your day right

Don't rush to start work in the mornings. Our normal daily commute creates a space between getting up in the morning and starting work. Recreate this space to help you ease into the day. Eating a healthy breakfast and getting dressed for the day can also have a huge impact on your state of mind, and you might even like to exercise, stretch or meditate.

2.       Make sure you're set up correctly

Take the time to make sure your workstation is set up correctly to avoid injury and minimise any risks around you. Some practical steps you can take are outlined in the Working from Home – Ergonomic Guide on the Department's Occupational Health and Safety (OHS) pages. If you need additional support, access free advice via videoconference from the Department's OHS Advisory Service on 1300 074 715.

3.      Make your day work for you

Try to maintain a regular schedule throughout your day. Planning out your day and writing a list of goals will help give you structure and a sense of achievement. Schedule breaks to make sure you get up and move around. Find time each day to catch up and connect with friends and colleagues, talking about non-work things just as you would at work.

4.      Be mindful of the fundamentals

Eating well, keeping active and getting good rest are important in staying mentally and physically well. Keep a big jug of water on your desk during the day and stock up on healthy snacks, rather than tempting, sugary snacks. Get outdoors during the day when you can. Consider taking phone calls outdoors. At the end of the day, create your own wind down routine to switch off and prepare yourself for a good night's sleep.

5.      Give yourself permission to switch off and recharge 

At the end of your workday, it can be helpful to write a to-do list for the following day to help you clear your mind and leave you relaxed knowing where to pick up the next day. Make a point of closing your work devices and putting them away to resist the urge to check back in later in the evening. Find a way to unwind and transition into your personal life, like a quick walk around the block or picking up a magazine, to mark the end of your workday.

Find out more about available supports and resources
Visit the COVID-19 Employee Health, Safety and Wellbeing Supports page