{"id":220590,"date":"2020-07-20T12:00:26","date_gmt":"2020-07-20T16:00:26","guid":{"rendered":"https:\/\/www.virtualvocations.com\/blog\/?p=220590"},"modified":"2024-10-16T18:00:40","modified_gmt":"2024-10-16T22:00:40","slug":"a-holistic-approach-to-remote-work-blueprint","status":"publish","type":"post","link":"https:\/\/www.virtualvocations.com\/blog\/telecommuting-survival\/a-holistic-approach-to-remote-work-blueprint\/","title":{"rendered":"A Holistic Approach to Remote Work Blueprint"},"content":{"rendered":"\n

Updated October 2024<\/em><\/strong><\/p>\n\n\n\n

Disclaimer: Wellness ideas presented in this blog post and PDF are only meant to be informative. The following content should not be interpreted or substituted for professional medical advice from a trained, licensed professional. Please seek the attention of a health provider if you have questions about a medical issue, condition, or emergency in your home or workplace.<\/em><\/p>\n\n\n\n

Remote work isn’t just about finding the right job \u2014 it\u2019s about creating a balanced lifestyle that works for you. A holistic approach to remote work considers not only your professional goals but also your physical and mental well-being. It\u2019s about setting up your space, managing your time, and making sure you’re thriving, not just surviving. In this article, we\u2019ll guide you through a blueprint that helps you take a comprehensive view of remote work, so you can be productive, stay healthy, and enjoy a fulfilling work-life balance. Let\u2019s explore this holistic approach to remote work!<\/p>\n\n\n\n

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Applying a Holistic Approach to Remote Work<\/strong><\/h2>\n\n\n\n

Our Holistic Approach to Remote Work is a blueprint for a more well-rounded perspective on life and work. It outlines how exercise, meditation, healthy eating, and positive relationships can improve telecommuters’ daily routines and wellness. Our remote work blueprint is designed for telecommuters and remote-enabled leaders. They can use the blueprint to learn actionable steps for achieving a holistic approach to remote work. The blueprint also features best practices remote managers can execute to reinforce the advantages of holism. A holistic approach to remote work benefits telecommuters and, in turn, remote-enabled businesses.<\/p>\n\n\n\n

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Holism is a belief or philosophy that interconnected systems should function as wholes rather than as independent parts. But how does this relate to working remotely?<\/p>\n\n\n\n

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A holistic approach to remote work is an immersive wellness strategy incorporating physical, mental, and emotional well-being on both professional and personal levels.<\/p>\n<\/blockquote>\n\n\n\n

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This is especially important for anyone who works from home. Combining work life and private life within a shared space can be more stressful than traditional work arrangements that involve working in a centralized location outside the home. A joint study conducted by Eurofound and the United Nations International Labour Office concerning the impact of telework on employment found that 41% of employees<\/a> who frequently work remotely experience elevated stress levels, while only 25% of on-site employees endure high stress.<\/p>\n\n\n\n

The goal of adopting a holistic approach to remote work routines is to mitigate the effects of telecommuting stressors like diminished resiliency, job burnout, feelings of insurmountable negativity or hopelessness, decreased visibility or engagement, and productivity losses. With this four-phase daily wellness philosophy, which is built on the following interdependent building blocks, telecommuters can enjoy more fulfilled and healthy lives while working or enjoying downtime:<\/p>\n\n\n\n

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  1. Exercise<\/strong><\/li>\n\n\n\n
  2. Meditation<\/strong><\/li>\n\n\n\n
  3. Healthy<\/strong> Eating<\/strong><\/li>\n\n\n\n
  4. Positive Relationships\u00a0<\/strong><\/li>\n<\/ol>\n\n\n\n
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    PHASE 1: EXERCISE<\/strong><\/h3>\n\n\n\n
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    3 Actionable Steps for Incorporating Exercise into a Holistic Approach to Remote Work<\/em><\/h3>\n\n\n
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    1. Set Realistic Fitness Goals<\/h4>\n\n\n\n

    One core characteristic of remote work is flexibility<\/a>. When determining fitness goals, apply this same principle to define success. Start small with micro-goals, like exercising for 30 minutes, three days per week, then build from there. Just remember a one-size-fits-all approach to fitness is not pragmatic; what is achievable for one remote worker may not be feasible for another.<\/p>\n\n\n\n

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    2. Make Small Changes to Increase Activity<\/h4>\n\n\n\n

    Creating and maintaining a successful fitness plan is about more than carving out blocks of time to engage in exercise. In a holistic approach to remote work, making small changes can increase activity levels and overall wellness. For example, remote workers could stretch while reviewing notes before team meetings, set alarms to remind them to get up from their desks every hour, attempt to plank or do jumping jacks for the time it takes to warm their lunches, and switch to standing or treadmill desks to reduce the sedentary nature of their workdays.<\/p>\n\n\n\n

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    3. Focus on Fun in Exercise<\/h4>\n\n\n\n

    Maintaining an exercise regimen requires dedication that can be difficult to muster after a long workday, particularly if that workday did not unfold as hoped. Engaging in exercises that feel more like playing than working out can give remote workers the extra push they need to stay active. Consider fun activities, like hiking, swimming, Frisbee, rock climbing, and dancing, which do not require a gym membership.<\/p>\n\n\n\n

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    PHASE 2: MEDITATION<\/strong><\/h3>\n\n\n\n
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    3 Actionable Steps for Incorporating Meditation into a Holistic Approach to Remote Work<\/em><\/h3>\n\n\n
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    1. Define Personal Relaxation<\/h4>\n\n\n\n

    Like setting realistic exercise goals, remote workers should evaluate what relaxation means to them individually as well as what they hope to achieve as practitioners. The health benefits of relaxation<\/a> are numerous, according to the Mayo Clinic, and include lowered blood pressure, improved digestion, slowed breathing, increased blood flow, decreased fatigue, reduced anger, boosted confidence, and better digestion. These wellness gains are heightened when paired with additional positive coping methods like exercising, getting sufficient sleep, enjoying levity in life, developing and relying on a support system, and managing time successfully.<\/p>\n\n\n\n

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    2. Explore Meditation Styles<\/h4>\n\n\n\n

    “Just as there are many different reasons why people meditate, there are many different kinds of meditation,” which is the belief of Mindworks<\/a>\u2014an educational non-profit organization offering guided meditation training, resources, and tools. Learning about a range of meditation styles will help remote workers choose the correct method to achieve their relaxation goals. When investigating meditation styles, keep in mind the following primary techniques:<\/p>\n\n\n\n

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    1. Movement Meditation<\/strong>: Movement meditation celebrates, and draws relaxation from, the body in motion; walking is one form of movement meditation.<\/li>\n\n\n\n
    2. Visualization Meditation<\/strong>: Visualization meditation uses imagery to evoke a certain feeling within the mind.<\/li>\n\n\n\n
    3. Spiritual Meditation<\/strong>: Spiritual meditation is a practice to help people discover the best versions of themselves through compassion and kindness; it may or may not involve silent or spoken prayer.<\/li>\n\n\n\n
    4. Chanting Meditation<\/strong>: Chanting meditation may utilize mantras and is focused on the sounds and melodies of words.<\/li>\n\n\n\n
    5. Mindfulness Meditation<\/strong>: Mindfulness meditation is based on Buddhist teachings and seeks to combine awareness with concentration.<\/li>\n\n\n\n
    6. Focused Meditation<\/strong>: Focused meditation is about being present; it means concentrating on a singular activity free of multi-tasking.<\/li>\n<\/ol>\n\n\n\n
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      3. Utilize Tools for Meditation Success<\/h4>\n\n\n\n

      Remote workers trust technology to guide them to success as home-based employees. Similarly, the right tools can also elevate their meditation journeys. For example, a peaceful room or outdoor space, comfortable seating, soft music, and aromatherapy will make the meditation atmosphere more inviting. Technologies like noise-canceling headphones, a white noise machine, and meditation apps<\/a> can also heighten the reflective experience. Additionally, they may aid remote workers to more easily focus on relaxation and inspire them to maintain their meditative routines.<\/p>\n\n\n\n

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      PHASE 3: HEALTHY EATING<\/strong><\/h3>\n\n\n\n
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      3 Actionable Steps for Incorporating Healthy Eating into a Holistic Approach to Remote Work<\/em><\/h3>\n\n\n
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      1. Prepare Meals in Advance<\/h4>\n\n\n\n

      Meal prep is a healthy eating tool with measurable benefits, according to the Harvard T.H. Chan School of Public Health. Preparing meals in advance<\/a> can save time and money, promote weight control through conscious efforts to monitor ingredients and portion sizes, lower stress caused by last-minute food choices and frenzied preparation, and inspire a more balanced, nutritionally rich diet. To get started, follow steps like these:<\/p>\n\n\n