Still working from home?

7 tips from PT & fitness coach Rey Smart to help improve your day. 

De clutter and organise

It is important that we make sure that our living space is as tidy and clear as possible. It is hard to function mentally or feel comfortable in a messy or untidy space. Look at your space and focus on what you really need. Find or make homes for things that are lying around. I would suggest that you sort things into 3 piles, (1) keep, (2) go and (3) maybe. If you do not have a good reason to move items from pile 3 to 1 then place them on pile 3. Items in are on pile to can be repurposed, recycled or donated as long as it is safe to do so.  Once your space is clearer you should have a clearer mind and be able to relax more.

Redistribute time

If you usually travel to work and are not currently making those journeys, then you can allocate that time to personal development. It can be easy for that travelling time to be absorbed into the day whether through staying in bed or pulled into the daily routine. I would suggest that you allocate the ‘bonus’ time to personal development. By personal development I mean things like learning a language, training for your next career and learning new skills. There are lots of apps, websites, online courses and resources that can help.  Allocate the time, guard it, use it wisely and commit to completing what you start.

Add structure

After a while it is easy for days to blend into each other. To prevent this happening we can add some structure to our days. The structure that you add will depend on what your commitments are during the day. The objective is to add a beginning, middle and end to your day and to also add frequent breaks during tasks that last longer than 2 hours. I would suggest that you incorporate point 3 and stick to your personal development time slots. Also I would recommend adding reminders to your calendars and respect them and attend them like you would professional meetings. Elements that you could add to your structure could include exercise, meditation, reading, writing, drawing and painting. Create your structure, embed it into your days and guard that time.    

Phone down

Phones are great devices for connecting, leisure, gaming, working and productivity. However, they are also very distracting especially when they are not set to silent or we can see notifications popping up. More people have a lot of time on their hands now and subsequently amore content is being generated and messages being sent. It is easy to get sucked into using our phone for ages despite the intention of spending a few seconds just checking messages. I would suggest putting your phone on silent and placing it face down or out of site to avoid temptation.  Allocate time within your structure when you will check your phone and interact.  Limit your screen time, set time limits and stick to them.

Keep active

When being based at home it is easy to get comfortable, possibly too comfortable. It is easy to sit back, relax, play games, watch TV and fiddle with our phones for hours on end.  Sitting down and eating will pile on unwanted pounds which can impact our physical and mental health. I would suggest trying to get active at least once a day for 20 minutes. By active I mean movement that raises your heart rate and makes you sweat. It is important that you choose an activity that is fun because you are likely to keep doing something you enjoy. There are lots of free content online that you can train to and live classes that you can join. Live and group classes generally have a social element which works well for people who find it difficult to train alone. Perhaps you could schedule daily workouts with your buddies using an online conferencing app like Skype. Find an activity to add to your daily structure and stick to it. 

Keep connected

Our daily routines which involve interactions with friends, family, colleagues and strangers have been disrupted. During this time it is easy to become isolated which can lead to feelings of loneliness and even depression. It is so important that we keep connected to each other to maintain our existing relationships. I would suggest telephone and video calls over text messages. Keeping the interactions as close to how they normally are will help the conversations flow and create a vibe. I’m not suggesting spending hours talking unless that is what you usually do. Try mirroring the times and types of conversations that you usually have as much as possible. Stay connected, stay positive, ban negative topics and be consistent.  

Plan ahead

There is no defined end date for what we are going through but it is important to plan. Planning helps focus our minds, keeps us busy and gives us something to look forward to. During this uncertain time we need to be flexible with our timescales to prevent disappointment. If we are planning events or trips it is crucial to think about insurance and consider paying a premium for bookings that can be moved or cancelled if necessary. All plans don’t need to be long term or involve travelling. Plans can be short term and involve doing things that are possible under the current circumstances. We can use video calls to enable virtual dates, dinner parties and movie nights to name a few. Planning shared experiences and things for ourselves helps us focus and create a balance. Plan, adapt, experience and live.

I hope that you find these tips helpful. Be safe, follow the rules and take care of yourselves and each other.  Stay on track people.

Find Rey on Instagram: bestartgetfit