Written by: Sheila Olson

Do you find yourself trying to push through your to-do list at work while taking minimal breaks? Attempting to get all your tasks done as quickly as possible might seem like a smart strategy, but you can end up feeling exhausted and burnt out — and surprisingly, this isn’t the most productive approach to working. Here’s how to balance childcare and work, make time for workday breaks, and more.

Managing Childcare While Working From Home

If you’re working from home with young children, this arrangement is likely your biggest barrier to carving out moments for relaxation during the workday. Working remotely while keeping an eye on your kids is undoubtedly challenging, so you’ll need systems to stay on top of all of your responsibilities. Designate an hour or so exclusively for physical activity with your kids — playing in the backyard or going to the park will allow them to let off steam when the weather permits.

Schedule Breaks Into Your Routine

Working throughout the entire day without taking breaks will only hurt you in the long run. Create a clear schedule that includes a few non-negotiable breaks. To make the most of these breaks, try choosing a relaxing activity that completely takes your mind off of work — for example, rather than scrolling through social media, step outside for a brisk walk. Try taking 17-minute breaks for every 52 minutes spent working, which can keep you feeling fresh while maintaining productivity.

Relaxation Exercises at Your Desk

What if you can’t pull yourself away from your desk during a particularly busy day? Try moving through some relaxation exercises in your chair. Adventure Yogi recommends experimenting with some basic yoga moves at your desk, like a seated crescent moon pose, chair pigeon, or wrist and finger stretches. You can also practice deep, slow breathing to soothe yourself when you’re overwhelmed.

Digitize Document Clutter

Cluttered desks can contribute to workplace stress by creating a sense of chaos and distraction. Digitizing your documents is an effective way to reduce physical clutter and promote a more organized, relaxing workspace. Use a free scanner app to quickly convert papers into PDFs, allowing you to store and access important files digitally. This not only frees up desk space but also simplifies document management, helping you maintain focus and stay calm throughout your workday.

Try Guided Meditation

If you want to fully unwind during your lunch break, why not dedicate a few minutes to guided meditation? By listening to a guided meditation track, you can focus on the mantras and affirmations, rather than letting your mind wander back to work. This can be a welcome reprieve from the stressors of the workday. Such a break can be a welcome reprieve from the stressors of the workday, allowing you to return to your tasks feeling more relaxed and refreshed.

Set a Predetermined “Shut Down” Time

Do you ever feel tempted to just keep working, even after 5 PM has come and gone? Implement a “shut down” ritual for your workday so that you have a clear dividing line between your time on the clock and your time off! This should include physically closing your laptop, getting up from your desk, and shutting the door to your office so that work is out of sight and out of mind.

Note Your Accomplishments

Sometimes, you might have trouble relaxing because you feel like you haven’t done enough. It helps to explicitly go over your accomplishments at the end of the workday. By reminding yourself of everything you’ve already done, you can recognize that you’ve certainly earned your downtime. Chances are, you’ve done more than you think, and you don’t have to start working on any other items right away — you’ve likely already made great progress.

Rest is a key component of productivity. Pushing yourself relentlessly can actually hurt your performance at work. With these tips, you’ll manage childcare as a remote worker, relax at your desk, and truly “turn off” at the end of the workday.

Learn more about Golden Lotus Yoga for Spiritual Awareness by visiting our website today!

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