8 tips for a good balance between telework and family life

Many Belgians are working from home these days. How do you do it and how do you ensure a good balance between teleworking and family life? "Let yourself be inspired by our tips on how to organize your work from home and set up your workplace properly. This way, you can be sure of having a pleasant working day", says Lode Godderis, Director of Knowledge, Information and Research at IDEWE.

1. Maintain your routine

Set your alarm clock early, get out of bed, take a shower, and get dressed. Eat a hearty breakfast before you start your workday.

2. Head to your home workplace

Say goodbye to your spouse and head to your home office. Start your workday. Choose a location out of sight of your family members.

3. Work-life balance

Finding a good work-life balance is not always easy, especially with children at home. Some suggestions: Agree with your partner who will look after the children and at what time. Agree with your supervisor on a flexible arrangement where you can organize to look after your children, for example by continuing to work after they have gone to bed.

4. Take your breaks and lunches with your colleagues

Social contact with your colleagues remains important. Organize 'online' lunches and plan regular coffee breaks with them. End the day together, with a moment of relaxation. For example, create a playlist with 5 songs and end the day dancing or singing.

5. Share your joys and sorrows

Especially when you had a good time or did something smart. Share it during the online meeting or via (professional) social media. Also, take time to decompress with your colleagues.

6. Finish your day and go home

Be clear with your colleagues and employer about your accessibility and availability. Finish your workday, go home, greet your spouse and children, and share with them what you experienced during the day.

7. Get in touch with sunlight

Daylight stimulates the production of serotonin, a substance in the brain that plays a role in regulating our mood. More serotonin in the brain improves mood and satisfaction. A 'light bath' will also help you concentrate better.

8. Create your workplace

Unfortunately, this home workplace is not always as well equipped as in the office. This is especially true for those who work sporadically or for the first time from home. Therefore, here are some valuable tips...

8 | 1. Adjust your office chair correctly

A good office chair that you can adjust to your individual needs is not an unnecessary luxury. And of course, you have to adjust it correctly. An IDEWE survey shows that 7 out of 10 office workers do not know how to do this. Here's what you need to do:

• Sit deeply in your chair and place your feet flat on the floor.

• Your pelvis should be slightly higher than your knees, with your thighs slightly tilted. If your table is not adjustable and is too high, raise your chair a little higher and use a bench to rest your feet.

• There should be an initial space between your chair and the back of your knees.

• The hollow of your lower back should be supported by the backrest, so it's best to have the support of your office chair at the bottom.

8 | 2. Opt for a separate monitor, mouse, and keyboard

Use a laptop docking station and an external keyboard and mouse. Ideally, work on a large enough screen (19”). If you are using a laptop, opt for a separate keyboard and an external mouse that fits comfortably in your hand and is located next to your keyboard. By the way, your keyboard should be about 10-15 cm from the edge of your table.

You will correctly position your screen as follows:

• Place your screen directly in front of you.

• The top edge of your screen should be at eye level.

• Your screen should be an arm's length away from your head.

8 | 3. An adjustable document holder is recommended

Do you still work a lot with paper documents? If so, it is best to use a document holder that you place between your screen and your keyboard. This will allow your neck to move in one way only, namely from the keys of your keyboard to your documents and your screen.

8 | 4. A mix of sitting, standing, and moving work

Alternating between sitting and standing can prevent many physical problems. Working from home is ideal for varying your working postures. For example, make a phone call while walking in the garden. Work standing for a while with your work surface at elbow height. Finally, don't forget to walk around regularly to recharge your batteries and stimulate your blood circulation.