16 percent of companies in the world are fully-remote. Even if you aren’t a part of that percentage, there’s a good chance you occasionally work remotely.

Because of this, remote workers need to be on the lookout for harmful habits. Which habits to replace them with is more important.

So, with that in mind, here are 10 work-from- home habits you need to change.

1. Taking ‘Flex Time’ Too Far

There is no set time to show up to work in many cases. You don’t want to go too far.

Two possibilities can ruin your productivity if you don’t have a schedule for your work hours.

Start work too late in the day is the first one. If you are a night owl and work later, this might not be a problem. If you are a parent, what do you do? You don’t get into work mode until 11 a.m., but have to get the kids at 2:30. It doesn’t give you much time to get as much done as you want.

People in April and May of 2020 reported working 30 minutes longer than they did in the first three months of 2019. In the past few years, working after hours has become more common.

In either case, you need to set regular hours. Consistency and a routine will be created, but it will also help you establish boundaries.

2. Living a Sedentary Lifestyle

We sit for an average of 7.7 hours daily. A survey of 2,000 remote and hybrid workers in the US found that the problem has gotten worse.

  • Since working remotely, 60 percent of employees have reduced their mobility by over 50 percent.
  • Remote workers average 16 steps to their workstation from bed.
  • On‌ ‌a‌ ‌typical‌ ‌remote‌ ‌workday,‌ ‌one‌ ‌in‌ ‌three‌ ‌workers‌ ‌sits ‌in‌ ‌their‌ ‌work‌ ‌chairs‌ ‌the‌ ‌entire‌ ‌day, and‌ ‌63 percent ‌walk‌ ‌only‌ ‌to‌ ‌use‌ ‌the‌ ‌bathroom‌ ‌or‌ ‌kitchen. ‌Additionally, 24 percent of remote workers never leave the house.
  • Despite the 8,000 steps per day recommended by health experts, nearly half of remote workers take fewer than 1,000 steps during work hours.
  • 50 percent ‌of respondents report pain in the lower back, 48 percent in the shoulders, and 52 percent in the eyes.
  • Around 82 percent of workers under 35 reported experiencing a physical health issue for the first time over the past year, and 70 percent of them sought medical treatment.
  • 78 percent ‌of respondents say they are concerned about the long-term health effects of an increasingly sedentary lifestyle.
Epoch Times Photo
Try to do some exercises during the day when you work from home. (iStock)

How can you counter this sedentary lifestyle?

Be more active is the obvious answer. “If possible, create a daily routine to become second nature, like brushing your teeth”, suggests Deanna Ritchie, Editor-in-Chief at Calendar. If you want to work out first thing in the morning, you can go for a walk after lunch.

The following are suggested by Deanna.

  • Use a sit-stand desk.
  • Stand or walk during calls.
  • Set ‌alerts to remind you to stretch.
  • Make chores, like yard work or vacuuming, more intense by picking up‌ ‌the place.
  • Keep moving‌ ‌throughout‌ ‌the‌ ‌day. ‌You can, for‌ ‌example,‌ ‌do‌ ‌heal-raises‌ ‌or push-ups‌ ‌on‌ ‌the‌ ‌counter‌ ‌while‌ ‌your‌ ‌morning‌ ‌coffee‌ ‌is‌ ‌brewing.

3. Choosing the Wrong Workspace

The key to successful working from home? Selecting the right place to work is first and foremost.

When doing video conferences, you will want a more private space to use. If you don’t want to interrupt others, find a room with a door and keep it closed.

If you don’t have a spare room for an office, what would you do? Is it possible to convert another area of your home into an office? Maybe the basement or garage would work for an office. Is it possible to put a tiny house or insulated shed in your yard?

There is nothing wrong with working with what you have, for example, designating your kitchen table as your workplace during working hours.

Maybe you should occasionally get out of the office. If you set up shop in a cafe, library, or coworking space, you could get more done.

4. Multitasking

Do you think it would be a good idea to talk on your phone and walk the dog at the same time? Only two percent of people are good at this.

Instead of trying to do impossible things, commit to monotasking.

Ryan Jackson is a business coach and author of The Success Rebellion.

He says a more productive approach is to devote days or half days to themes or closely related tasks. It is easier to knock jobs down one at a time, and even if you do get distracted it is quicker to pick up the thread again.

5. Temptation to Evade Work

For its report titled Work From Home Wrap Up 2021, HighSpeedInternet.com surveyed 1,000 Americans ages 18 and older who have worked from home. There were some findings that were interesting.

77 percent of respondents used their work computers to use social media while at work. More than half said they played video games or streamed shows instead of working.

Survey respondents were easily lured away from work by inevitable distraction.

  • 29 percent ‌attributed it to food
  • 23 percent to entertainment
  • 19 percent to household tasks
  • 9 percent ‌to‌ ‌caring for‌ ‌family‌ ‌members‌ ‌or‌ ‌pets
  • 9 percent to miscellaneous activities
  • 6 percent to sleeping or staying in bed
Epoch Times Photo
It’s hard to concentrate all the hours when work from home. (Shutterstock)

Following are some specific types of distractions mentioned by respondents:

  • “I mine for crypto several times a day to give myself a break.”
  • “I eat and drink my fruit punch and play ‘Call of Duty.’”
  • “Eating popcorn.”
  • “Wish to abolish capitalism.”
  • “I pretend I’m not home and don’t answer the call.”

It is not easy to fight back against distraction. When it is time to focus on work, turn off your phone and television. Schedule time to eat healthy meals and snacks, have downtime and attend to yourself and your animals.

6. Working from Bed

According to Drew Miller for Coworker, beds are designed to make you feel supported and ready for rest. Working in bed may harm your health and well-being in unexpected ways, as they are not designed for work or long sitting periods. It can interfere with sleep.

Work from bed impairs your productivity. You might get distracted by having the TV on in the background. You may be so comfortable that you take an extended nap. You don’t have easy access to the tools you need to complete your work.

Work anywhere but your bed in your home.

7. No Transition between Work and Home

A commute home or a workout after work signals the end of the workday, but it also signals the beginning of downtime at home.

Sarah Ohanesian of SO Productive, productivity coach, speaker, and trainer says that the commute used to be a transition, but now it is over.

It’s possible to separate work from home life by creating a work area inside your house. It’s very likely that not. You can separate your workday from your personal life by keeping your necessary items in one spot.

You can establish transitions after work.

  • Setting up a wrap-up routine like reviewing your schedule for tomorrow or tidying up your workspace.
  • Turning off your work laptop.
  • Creating an evening intention.
  • Listening to a podcast.
  • Going for a walk or exercising.
  • Changing your clothes.
  • Cooking dinner.

8. Being Uncalm

According to a report by Gallup, 45 percent of people felt the Pandemic affected their lives.

It is necessary to have some tools to help cope with stress. Deep breathing a few times a day, calling a friend, laughing, or working out are some of the examples.

The shoulders may be tightened or the heart rate may be raised. If it is possible, relieve the stress. Scheduling self-care in my calendar is important for me.

It’s easy to be emotional when work from home. (Pixel-Shot/Shutterstock)

9. Poor Personal Hygiene

Vartika Kashyap, Chief Marketing Officer@ProofHub, says that some people carry their remote work too far. It is not uncommon for remote workers to neglect their personal hygiene.

Vartika says that if you don’t take a bath or wear wrinkled clothes, you will feel bad.

How can you stop? It’s pretty obvious.

She recommends that you wake up early, shave regularly, take a bath before you start working, and put your work clothes on. It makes a difference to your mood.

10‌. ‌Failure‌ ‌to‌ ‌Detach‌ ‌and‌ ‌Disengage

If you ignore the emails in your inbox until tomorrow or later you will grow as a person and become a better employee. The Journal of Experimental Social Psychology has a fascinating study here. People who can’t stop feeling like they’re being lazy and unproductive while relaxing tend to feel less happy and more stressed, according to the findings.

Leisure and relaxation should not be seen as a waste of time. You should take frequent breaks to catch your breath. It’s a good idea to block out your calendar for non-work activities like yoga or dinner with friends.

Establishing tech-free zones in your home is something I would strongly advise. The dining room or bedroom is an example. These areas should be used for undisturbed meals.

John Hall is related.

The opinions and views expressed are those of the authors. They are meant for informational purposes only and should not be construed as a recommendation or solicitation. Investment, tax, legal, financial planning, estate planning, or any other personal finance advice is not offered by The Epoch Times. The information provided by The Epoch Times is accurate and timely.