How remote workers can strike a balance between work and play
The COVID-19 pandemic forced a global experiment: the mass migration to remote work. The morning commute became a brief walk to the next room, in-person meetings were replaced with switched-off cameras on Zoom, pyjamas became the new power suits, and bedrooms became workstations. Now, after almost three and a half years, businesses everywhere are recognising that remote work is not just a temporary fixture, but a defining characteristic of the modern workplace.
While many initially celebrated the flexibility and freedom that came with working remotely, a growing concern has emerged — the erosion of work-life balance. Take, for example, Anita Sharma, an accountant at Eliea Wellness, Guwahati, who previously enjoyed a clear separation between work and home. “Pre-pandemic, the drive home was my buffer zone,” she explains. “Now, my work laptop is always within reach, blurring the lines and making it hard to truly switch off.”
Sharma’s experience is echoed by many. The 2023 State of Remote Work report found that the biggest struggle remote workers were facing was “staying home too often because they don’t have a reason to leave”, followed by loneliness, not being able to unplug, and other negative outcomes.
Concurring with the findings, Dr Jyoti Kapoor, founder-director and senior psychiatrist, Manasthali, Gurugram, says that without clear boundaries, individuals might find themselves working longer hours, constantly checking emails, or feeling the pressure to always be available. “The lack of physical distance from work can make it challenging to mentally disconnect and recharge.”
Similarly, without fixed working hours, Surabhi Kumar, a Noida-based PR professional, says she often “forgot to eat or skipped meals due to back-to-back meetings.” Due to this, Kumar experienced rapid weight gain, loss of appetite and struggled to maintain focus. As a result, her productivity took a massive hit.
While accessibility to a home setting, as suggested by research conducted by the National Centre for Biotechnology Information, can lead to healthier lifestyle choices, like more time for exercise or homemade meals, functional nutritionist and founder of iThrive, Mugdha Pradhan says that it may also increase sedentary behaviour, snacking and overeating.
The easy access to the kitchen shelves brimming with unhealthy snacks, sitting for hours with your eyes glaring at the screen, and bedroom mattresses in place of office stairs have taken a physical toll on the body. This, fitness coach Miten Kakaiya explains, has raised health concerns. “Extended periods of sitting without breaks, inadequate exposure to light, and cluttered workstations are leading to obesity, muscle stiffness, poor cardiovascular health, and disrupted sleep patterns, among other things,” the founder of Miten Says Fitness, adds.
Sharma also faced another significant challenge. “Collaboration and communication with my colleagues became difficult, which inadvertently led to feelings of isolation and disconnection from the team,” she confesses.
In fact, a study published in the journal Human Resource Development International reveals that “communication with colleagues and supervisors through information and communication technologies (ICTs) led to feelings of professional isolation and loneliness, because social interactions were low quality, leading to less closeness between peers”. This in turn contributed to stress and reduced productivity among those working from home.
In such a scenario, many companies have formulated policies to foster the well-being of their remote employees.
Ruchi Tambi, senior human resources executive at Gradding.com, says that their office promotes flexible working hours, regular team meetings and one-on-one interaction activities, mental health resources and virtual training and skill development sessions. “Regularly organising team-building activities promotes a sense of community and positive work culture,” she adds.
In a similar vein, to create a supportive environment for remote workers, Adrenalin eSystems based out of Chennai, provides access to wellness programmes and mental health support. “We encourage regular check-ins between managers and remote team members to ensure their needs are met and they feel connected to the company culture,” says Krishnaa Parthasarathy, HR head at the company.
All of these solutions, explains Smita Khanna, chief operating officer at Newton Consulting India, Delhi can help unleash the full potential of remote work. “A proactive approach from companies from the outset, such as setting well-defined expectations and boundaries around working hours and availability, ensures everyone is on the same page,” Khanna adds.
“Implementing flexible work schedules empowers employees to manage their time effectively and integrate personal commitments seamlessly. Encouraging regular breaks throughout the workday is equally important, promoting focus and preventing burnout,” she says. “Overall, cultivating a company culture that actively values time off and discourages the glorification of constant workaholic behaviour sends a powerful message to employees.”
But as the famous saying goes, “You can’t change the world, you can only change yourself.” The same holds true for remote working. All companies are not going to be considerate enough to apply the aforementioned policies. The best solution, experts urge, comes from within.
The following are some ways to maintain work-life balance and your overall well-being in a remote working environment:
Discover how to be productive and fulfilled, both on and off the clock. (Source: Freepik)
Clear boundaries
Vikas Kakkar, CEO and co-founder of Amara.ai, Gurugram, established a structured schedule with specific work hours to maintain discipline. “Communication with my team and supervisors about my working hours and availability was crucial in fostering mutual respect for boundaries and promoting a healthier work culture,” he says.
Furthermore, one can set demarcations like clear logging-in and logging-out hours. “Remaining accessible beyond this period to attend to work requests leads to fatigue and an inevitable burnout in the long run,” says Pooja Sharma Goyal, the CEO of The Udaiti Foundation, Delhi.
Create a dedicated workspace
Kakaiya recommends establishing a designated area in your home as your workspace, which will help create a physical boundary between work and personal life. “Ensure your workspace is well-lit, and comfortable, so it enhances focus and productivity.”
Take breaks
Schedule regular breaks throughout the day to rest and recharge, says Dr Kapoor. “Stepping away from your computer helps prevent burnout and improves productivity.”
During these short breaks, Kakaiya suggests stretching and moving around. “Consider exercises like desk stretches or quick walks to break long periods of sitting.”
Eat healthy
To increase productivity, it is advisable to eat a healthier and more nutritious diet. Malvika Fulwani, a clinical dietitian and certified diabetes educator, recommends eating a nutritious breakfast to jumpstart your metabolism and boost your energy to tackle the day ahead.
“Incorporate a mix of lean proteins, whole grains, fruits and vegetables into your meals to provide sustained energy throughout the day,” she adds.
To avoid frequent snacking, Fulwani says keep healthy snacks like nuts, yoghurt, fruits, or whole grain crackers on your side. However, paying attention to your body’s hunger and fullness cues is essential. “Eat when you’re hungry rather than out of boredom or stress.”
Set realistic goals
Dr Kapoor advises breaking down tasks into manageable chunks and setting realistic expectations around productivity goals.
Additionally, recognise and celebrate your achievements and milestones, says Prady, CEO of NP Digital India. “Acknowledging your small victories and accomplishments can boost your self-esteem.”
Self-care
Sharma found scheduling time for personal hobbies and socialising with friends and family to be helpful. “I prioritised pursuing my personal interests like writing and gardening, which reduced my anxiety,” she says.
Making time for activities that promote your physical and mental well-being, such as exercise, meditation, hobbies and relaxation techniques, can help decrease stress, Dr Kapoor explains.
Co-working spaces
Karthik Sridharan, co-founder and CEO, Flexiple utilised co-working spaces few times in a week, instead of working from home alone. This helped reduce the feeling of isolation he experienced during remote work.
“When you work in a shared workspace, you get to enjoy the perks of chatting with others, collaborating on projects, and having a structured environment to work in, but you still get to keep the flexibility of working remotely,” he says.
The remote work revolution is here to stay, but achieving work-life balance requires a two-pronged approach. Individuals need to establish boundaries and self-care routines, while companies must create supportive structures that respect employee well-being.
Finding the right balance might be an ongoing negotiation, but with effort, remote work can offer the best of both worlds: productivity and a fulfilling life outside the job.
Workplace Wellbeing is a weekly series about the ins and outs of our work lives.
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