It is vitally important to create balance when you work from home. Over the last few months there has been a dramatic shift in the way people are working. Gone are the days where everyone would be working in a communal office. We have now largely had to adapt to the fact that a large portion of our time will be spent working from home. As such we need to ensure that we are going about it the right way and our health (mental, physical and emotional) are not compromised.


Below are 5 areas in which if you focus on, will allow you to create a better balance around your work from home situation.


Create a Designated Work Space


Home Office

Creating a designated work space allows for separation between work and home

Whilst this might be a bit difficult for everyone, it is very important that you have an area of your house or apartment that is for work and work only.




Because you need to establish a difference between home and work so that you are better able to switch into work mode when necessary.


Make your dinner table, spare room, office or whichever space you choose feel like your work desk.

  • Remove any distractions that you wouldn’t have on your normal work desk (shopping lists, washing piles etc)
  • Ensure that you do not have the TV on
  • Make sure that if possible you are able to shut a door on your space


HINT: Sitting on the couch and pretending that you will be as effective in your work as a normal desk will never happen.


The better you can create a designated work space, the higher the chance you will be more effective and efficient with that work. This then flows on and allows you to get your work done at a better speed and not feel like you are trapped by it.



Create ‘Blocks’ of Time


Schedule Diary

Creating ‘blocks’ of time allows for improved daily structure.

Now that you have a designated work space, creating ‘blocks’ of time will allow for a bit more structure in your day. We always recommend (where possible) that you get up and move around every few hours in order to get the legs moving and blood flowing.


Image this for a perfect day:

  • 8:00am – 10:00am WORK
  • 10:00am – 10:15am STRETCH
  • 10:15am – 12:15pm WORK
  • 12:15pm – 1:00pm LUNCH/STRETCH/MOVEMENT
  • 1:00pm – 3:00pm WORK
  • 3:00pm – 3:15pm STRETCH
  • 3:15pm – 5:15pm WORK


Yes the above might look like a dream scenario, and there are always meetings that pop up throughout the day, kids that interrupt you and people who need your attention. It does however, show that you can create balance, do a solid 8 hours of work, stay productive and finish the day at 5:15pm.


All with never sitting down for longer than 2 hours.


It is possible.


Take Breaks


Image of planking female

Breaking up your day and give yourself improved concentration and productivity levels.


You will notice in the above that there are breaks scheduled every few hours. What you do with those breaks is vitally important as you look to create the proper type of balance whilst working from home.


You should be focused on clearing your head, getting the blood flowing and having a brief disconnect from the world.


You should be:

  • Sitting on the balcony getting some fresh air
  • Going for a walk around your garden
  • Doing a few flights of stairs
  • Eating a healthy meal
  • Taking a quick stretch
  • Doing an online group exercise class


You should not be:

  • Picking up your phone and staying seated
  • Watching TV and getting caught up in the world’s drama
  • Having a lie down and eating junk food
  • Doing a few house chores


Everything that needs to be done for the house, should be done before/after work, similar to how it would be if you were working in your office.


If you normally walk to/from work, make sure that at the end of the work day you head outside and get a 30-minute walk in. This will allow you to decompress a bit and then focus on home-life when you return.


Turn Off & Switch Off


Reading a book in the garden

Ensure you switch off from work every day.


One of the biggest issues with the way we live life at the moment is that we are always connected and accessible. Whilst this has some tremendous advantages, it is also something that needs to be monitored closely when you are looking to create balance as you work from home.


  • Where possible, ensure that you are creating expectations of the people who work with you AND live with you as to when you will be available for them. Just because you are working from home does not mean that you should be asked to work at unreasonable times.
  • Allow 2-3 hours to unwind at the end of the day. A huge challenge with working from home is that you feel you are trapped by both. If you finish work at 5:30pm make sure that you have in-fact finished. Spend the next 2-3 hours relaxing, doing things for the house and cooking a healthy dinner. The work will still be there tomorrow.


Hint: If you are working from home, it would mean that you have your computer with you. If this is the case, make sure that you DEACTIVATE your work email from your phone (if possible). There is no need to be connected into both at once.




Eat Well, Sleep Well, Move More & Drink Less


Outdoor Exercise

Take time to exercise every day and be your best self.

Being kind to your body is incredibly important at the moment. It can be very easy to slip into a negative cycle of bad food, bad sleep, no movement and increased drinking. If you are looking towards food and alcohol at the moment you must stop


Now is the time to be the best person you possibly can be not only for yourself, but for the people around you.


  • Create structure around your meals with a designated breakfast, lunch and dinner
  • Remove temptation from the kitchen so that if you do graze, you only have good options to go with
  • Move more by participating in online group exercise, outdoor personal training or online personal training
  • Reduce the alcohol as much as possible. It might feel good at the time, but it won’t help you in the long run. ESPECIALLY DURING THE WEEK
  • Create a normal sleep and awake cycle. Just because you are working from home, does not mean that you wake up when you want, go to bed when you want and wear pyjamas all day long.





It is entirely possible to create balance when you work from home. The most important theme throughout this is that you must commit to structure throughout the day.

Be kind to yourself and stay healthy.



Over the past weeks, we have aimed to deliver some great information as to how we can remain healthy, productive and in good spirits during this COVID-19 lockdown. These iso-cooking recipes are the latest addition to a growing library of information.


To read more on these topics click below:



At the moment we are facing a health issue unlike anything seen before. It is so important that we are doing everything we can to boost our immune system and stay healthy. The combination of good nutrition and quality exercise is a proven recipe for success. Whilst it is incredibly easy to take the easy option these days, it should be encouraged to take a bit more control over what you are eating.



Over the last 4 years Authentic Personal Training has established itself as a leading health and fitness studio on the Lower North Shore. We are incredibly proud to announce that we have been voted The Best Fitness Business on The North Shore for 2019.

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