Avoid work from home burnout with positive psychology

For people who are used to office life, the adjustment to working from home isn’t as liberating as it might seem. Sure, there’s no commute, and you can work in your pyjamas, or even from bed if you want. But for many of the newly home-based workforce, it’s a struggle.

Some people just aren’t wired for physical isolation, significant changes in routine, and the absence of a dynamic workplace.

As time drags on, it gets harder to stay motivated or connected. Focus dulls. Or, the ever-present computer and to-do list can lead to work from home burnout. Try these positive psychology techniques to keep yourself energized and sharp while working at home.

Enhance your emotional state

Working from home can be taxing, regardless if you live alone or with others (e.g. family). Give yourself a psychological tune-up to cope better.

Remind yourself of all the reasons you’re an excellent remote employee. Make a checklist like this:

1. Five personality traits of mine I can leverage (e.g. adaptability, self-motivation)

2. Five previous achievements whose actions and learnings I can draw on

3. Five compliments I imagine from my boss and coworkers

3. Five relevant weaknesses I have spotted and am working on

Make a gratitude list as well. Working from home can seem like an imposition. Counter with an inventory of things you’re thankful for about the change. No frustrating commute, for example. More time for yourself.

Practice mindfulness daily too. A few minutes of meditation before work helps start the day right.

Work more at your own pace and preferred style

“Work like there’s no one watching” is possible when home-based. Experiment with how fast or slow you go while completing tasks. Use a standing desk or curl up on the couch.

At an office, people are usually around all day. Their mere presence affects our psychology, not always constructively. Now you can be more authentic without fear of being singled out.

Ask for additional feedback from work

Some people need a lot of feedback or even approval on the job. You may not require as much under normal circumstances, but when working remotely, you may feel separated from earlier feedback loops.

Ask your boss and colleagues more than usual for input about how you’re doing . Their praise will raise your spirits. Criticisms point to where you can laser in on improving. Repairing those deficits is targeted self-improvement and mastery, both components of positive psychology .

Stay informed

While at home, try to make concerted efforts to maintain your physical health. Eat right; get enough sleep, exercise when possible. Those will contribute to your mental hygiene too.

Continuing to reach out for help and advice also heightens your ability to perform. Join Monster for free today and receive meaningful articles on your favourite work and career topics. We’re like a valued colleague here for you 24/7.