Revamp Your Work-from-Home Routine: 6 Steps to Establishing Healthy Habits That Stick

Working from home has become increasingly popular in recent years, especially in light of the COVID-19 pandemic. While there are many benefits to working from home, such as increased flexibility and reduced commute times, it can also be challenging to establish healthy habits when your work and personal life are intertwined. In this blog post, I will explore the steps you can take to set up a system for establishing healthy habits while working from home. Whether you want to quit snacking on unhealthy foods, start taking regular breaks to move your body, or improve your sleep hygiene, these tips will help you make lasting changes and feel more productive, happier, and healthier while working from home.

Step 1: Identify your unhealthy habits

The first step to establishing healthy habits is to identify the habits that you want to change. This may include behaviors such as snacking on unhealthy foods, sitting for long periods without taking breaks, or staying up too late at night. It's important to be honest with yourself and acknowledge the habits that are impacting your health and well-being.

To identify your unhealthy habits, start by reflecting on your daily routine and habits. Take note of the habits that you know are unhealthy, but also pay attention to the habits that you may not have considered before. You might find it helpful to track your habits using a journal or habit-tracking app.

Once you've identified your unhealthy habits, write them down and prioritize which ones you want to tackle first. It's important to focus on one or two habits at a time to avoid overwhelming yourself. Remember, establishing healthy habits is a process, and it's okay to start small and build from there.

By identifying your unhealthy habits, you've taken the first step towards establishing healthy habits that will make you feel more productive, happier, and healthier.

Step 2: Identify your triggers

Identifying your triggers is key to understanding the behaviors or habits you want to change. Triggers are the situations, emotions, or events that lead to the behavior or habit you want to break. For example, if you find yourself mindlessly scrolling social media when you're feeling overwhelmed with work, identifying that trigger can help you develop a plan to avoid or mitigate it.

To identify your triggers, start by paying attention to your thoughts, feelings, and actions throughout the day. Take note of when you engage in the behavior or habit you want to change and what led up to it. Look for patterns and common themes. Once you've identified your triggers, you can start brainstorming ways to avoid or cope with them. For example, if you tend to snack when you're stressed, you might try taking a break to go for a walk or do some deep breathing exercises instead.

Remember, identifying your triggers is an ongoing process, and it's normal to encounter new triggers as you make progress towards your healthy habits. Be patient with yourself and keep an open mind as you explore different strategies for avoiding or coping with your triggers.

Step 3: Set achievable goals

Now that you've identified your unhealthy habits and triggers, it's time to set achievable goals for establishing healthy habits. Setting goals that are specific, measurable, achievable, relevant, and time-bound (SMART) can help you stay focused and motivated as you work towards your healthy habits.

When setting goals, it's important to start small and build from there. If you try to change too much too quickly, you may become overwhelmed and give up. Instead, focus on one or two habits that you want to change and set realistic goals for those habits. For example, if you want to start exercising more, you might start by setting a goal to go for a 10-minute walk every day. As you build consistency and confidence, you can gradually increase the duration and intensity of your exercise routine.

Remember, establishing healthy habits takes time and effort, but setting achievable goals can help make the process more manageable and rewarding. By setting SMART goals, you can stay focused and motivated as you work towards feeling more productive, happier, and healthier.

Step 4: Create a plan

Creating a plan is an essential step towards establishing healthy habits. A plan will help you stay organized and focused on your goals, and will also help you anticipate and overcome any obstacles that may arise along the way.

To create a plan, start by breaking down your goals into small, actionable steps. For example, if your goal is to eat healthier, your plan might include steps such as:

Creating a weekly meal plan
Grocery shopping for healthy foods
Preparing healthy snacks in advance
Finding healthy recipes to try
Once you have your list of actionable steps, prioritize them based on what you think will be most helpful for establishing your healthy habit. You might also consider setting deadlines for each step to help keep yourself accountable.

It's also important to anticipate any obstacles that might get in the way of your healthy habit. For example, if you're trying to establish a habit of going for a walk every day, think about what might prevent you from doing so, such as bad weather or a busy schedule. Then, brainstorm strategies for overcoming those obstacles, such as investing in rain gear or scheduling your walks at a time when you know you'll have free time.

By breaking down your goals into manageable steps and anticipating obstacles, you can create a plan that is tailored to your unique needs and will help you establish healthy habits that last.

Step 5: Track your progress

Tracking your progress is an important step towards establishing healthy habits. It helps you stay motivated and accountable, and allows you to see the progress you're making over time.

There are many ways to track your progress, and it's important to choose a method that works best for you. Some people prefer to use a habit-tracking app or journal, while others may prefer to create a spreadsheet or chart to track their progress visually.

When tracking your progress, be sure to focus on both the successes and the setbacks. Celebrate the small victories along the way, such as completing a week of your new healthy habit or resisting the temptation to indulge in an unhealthy behavior. However, it's also important to acknowledge any setbacks or challenges that you encounter. This will help you learn from your mistakes and adjust your plan as needed.

Finally, remember that progress is not always linear. There may be times when you experience setbacks or feel like you're not making progress as quickly as you would like. This is normal and it's important to be patient with yourself. Establishing healthy habits takes time and effort, but tracking your progress can help you stay motivated and inspired as you work towards your goals.

Step 6: Reward yourself

Rewarding yourself for your hard work is an important step towards establishing healthy habits. Celebrating your successes and achievements can help keep you motivated and reinforce positive behavior.

When deciding on a reward, it's important to choose something that is meaningful to you and aligned with your values. For example, if you're trying to establish a habit of exercising every day, your reward might be a new workout outfit or a massage to help ease sore muscles. If you're trying to establish a habit of reading for 30 minutes every day, your reward might be a new book or a subscription to a book club.

It's also important to remember that rewards don't have to be expensive or extravagant. Simple rewards such as taking a relaxing bath, watching a favorite movie, or enjoying a favorite snack can be just as effective in reinforcing positive behavior.

When setting up your reward system, be sure to tie the reward to the completion of a specific milestone or goal. This will help you stay focused and motivated, and will ensure that the reward is earned through hard work and dedication.

Optional Step: Find an accountability partner or group

Accountability partners or groups can be a great resource when it comes to establishing healthy habits. By sharing your goals and progress with someone else, you can stay motivated and on track, and get support and encouragement when you need it.

When choosing an accountability partner or group, it's important to find someone who is supportive, trustworthy, and committed to their own goals. You might choose a friend, family member, or coworker, or you might join an online community or support group.

Sharing your progress with your accountability partner or group can help you stay accountable and provide an added level of motivation. It can also be helpful to share any challenges or setbacks you experience, as your partner or group can offer support and advice to help you overcome them.

Remember, establishing healthy habits takes time and effort, and having the support of an accountability partner or group can make all the difference. So, consider reaching out to a friend, family member, or online community, and start working towards your healthy habits together.

In conclusion, setting up a system for establishing healthy habits is an important step in making lasting changes. By identifying your unhealthy habits, identifying your triggers, setting achievable goals, creating a plan, tracking your progress, and rewarding yourself, you can establish healthy habits that will improve your health and overall well-being. Consider reaching out to a friend, family member, or online community, and start working towards your healthy habits together. Remember, change takes time and effort, but the results are well worth it.

I hope this blog post has provided you with valuable insights and practical tips for establishing healthy habits while working from home. May it inspire and motivate you to make positive changes towards a happier, healthier, and more productive lifestyle. Wishing you all the best on your journey towards towards success and well-being.

All my best,

xx Silke

If you enjoyed this article, you will love my FREE mini video course (<30 min) "How To Get Fit In 15 Minutes A Day - Even If You Are Not Motivated". 

Are you ready to embark on a transformation where vibrant health becomes as natural to your day as your morning coffee? As your health coach, I'm here to guide you on your journey, making well-being an effortless part of your routine, not just another task. Take the first step and book a FREE 30 minute discovery call. It's time to prioritize you - let's chat and make it happen.