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working from home tips

Working From Home: Tips for Being Productive and Healthy

Working from home is the new norm for millions of people due to social distancing requirements related to the coronavirus. If you’re new to working from home, here are some helpful tips for maximizing your productivity as well as your health. 

Some people don’t realize the health impacts of working from home. Psychologically, some people feel lonely and isolated without daily interaction with colleagues. Physically, being walking distance to your kitchen can lead to excess snacking throughout the day.

This article covers effective tips for working from home so you can maximize your productivity while staying healthy, both physically and mentally. Plus, we share our favorite low-carb and keto-friendly snacks and recipes so you have healthy fuel to get you through your work day… at home.

Expert Tips for Working From Home

Have a regular sleep schedule 

If possible, go to bed and wake up at the same time every day. Getting 7-9 hours of quality sleep each night is critical for physical and mental health [1]. If you don’t get enough sleep, your ability to think clearly and focus will be negatively impacted.

It’s also helpful to have a regular morning routine. That can include getting dressed (or not), exercising, making coffee, and having breakfast. 

Plan your day or week

Play your day out by writing down the top priorities for the day. You can write it down on a piece of paper, put it in your smartphone, or add it to your email calendar. In addition to video conferences and calls, put down breaks, snacks, and meals. 

It’s important to get up and stretch your legs every hour or so. Even taking a 5-minute walk outside can help with productivity. We’ll talk about snacks and meals a little later in this article. 

Set up a dedicated work space or home office

Even the most focused person may have difficulty concentrating while working at the kitchen table, especially if you have kids at home with you. Working in a home office that’s quiet and free of distractions will help boost productivity and make work less frustrating. 

Eat meals in the kitchen or dining room

It sounds obvious, but you may be surprised by how many people eat snacks and meals while working in their home office. Or while working on their laptop. Eating while working isn’t recommended for a few reasons. 

First, you won’t be able to pay attention to how much you’re eating and may eat past fullness. Over time, this can lead to weight gain. Eating away from your home office and in the kitchen will help you be more mindful about eating, which can help minimize overeating. 

Second, you won’t be as focused on your work if you’re eating while working, which reduces your efficiency and increases the chances of making mistakes. 

Third, eating in the kitchen gives your mind a break from work, which can help productivity when you return after your lunch break. 

Pay attention to hydration

Staying hydrated is important no matter where you’re working. Your daily water needs will vary on factors such as your age, gender, and activity level [2]. 

Drinking water helps you feel and perform better, both physically and mentally. Being dehydrated can lead to headaches, grogginess, fatigue, and impaired focus and concentration [3]. We recommend always having a bottle of water next to you when working.

Watch caffeine consumption

Did you know 150 million Americans drink coffee every day [4]? The average coffee consumer has three coffee drinks per day. According to the Mayo Clinic, up to 400mg of caffeine a day appears to be safe, which is about four cups of brewed coffee [5]. Too much caffeine can cause jitters, scattered thoughts, irritability, and insomnia. 

TRY: Tim Tebow’s Keto Coffee Recipe

If you normally have one cup of coffee on your way to work, but are now brewing a whole pot every morning for your work-from-home day, you may want to think about cutting back.

If coffee isn’t your thing but you still want a little caffeine boost, try KetoEnergy BHB with Caffeine. Or for a stimulant-free way to boost your energy, have a serving or two of Keto BHB. It’s a refreshing sugar-free way to hydrate as well as replenish your electrolytes and give your immune system a boost. 

LEARN MORE: Your Comprehensive Guide to Exogenous Ketone Supplements

Schedule regular breaks 

Taking regular breaks can help with productivity. We aren’t talking about long ones. Even a 5-10 minute break can be helpful and effective. 

For some people, taking regular breaks comes naturally. Others may need to set an alarm every hour or two as a reminder. 

A break can be as simple as going to the kitchen to refill your water, to doing a 5-minute workout. Some exercises you can easily do at home include push-ups, squats, and planks. Tip: when you’re on a phone call, walk around instead of staying seated. 

Go outside 

Make sure to spend some time outdoors every day. Try to get 10-15 minutes of sun exposure to get a daily dose of vitamin D. A vitamin D deficiency can lead to depression and anxiety. That’s because vitamin D has been shown to boost serotonin, which can enhance your mood and happiness. Serotonin can also help with regulating your appetite, enhancing memory and concentration, and even improve the quality of sleep [6]. 

Leverage technology 

Most of us are fortunate that we have so many virtual ways of connecting with others now. Take advantage of apps and services that allow you to do video conferences and calls. Three popular options are Zoom, Microsoft Teams, and Google Meet. It’s a great way to connect with your coworkers as well as friends and family.  

Stock up on healthy snacks

Working from home makes it easier to run to the kitchen for snacks throughout the day. So it’s important to have a healthy stash on hand. Low-carb, high-fat snacks are recommended because they help keep you satiated, provide steady energy without carb crashes, and can support weight management (and weight loss). Eating healthy fats help you stay full longer, so you’re less likely to get the munchies [7].

Snacking on refined/processed carbs, such as potato chips and crackers, can spike your blood sugar and lead to cravings. This could lead to weight gain [8]. Excessive consumption of sugar and simple carbs is linked to obesity, type 2 diabetes, and heart disease [9][10].

Our favorite keto-friendly snack options

With the continued popularity of the keto diet, there are many delicious keto snack options available. They can be ordered online and delivered to your door or picked up at the grocery store. We recommend keeping these keto-friendly snacks on hand to fuel your days at the home office. 

Pantry snacks

Refrigerated snacks

Quick keto breakfast recipes

Spend the time you’d normally spend getting ready and commuting on a delicious and hearty keto breakfast. These recipes are full of fat-fueled ingredients. 

egg muffins

Easy keto lunch recipes 

You won’t need more than 15 minutes to whip up one of these delicious keto lunches. These salads are a great way to give your immune system and overall health a boost due to all the vitamins and minerals. 

Keto chicken salad

VIEW: All KetoLogic Recipes

Optimize productivity and health while working from home

It may take some time to get used to it, but once you have a daily routine in place and a healthy stash of snacks and meals to fuel your day, you might find yourself preferring your at-home office. 

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