Working From Home

November 28, 2020by Yasiru Bandaranayake0

About the Author Yasiru Bandaranayake



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Yasiru is a certified transformative coach, an HR professional with a proven track record and an effective trainer who helps people reach their fullest potential, transform into their best self. He brings the exposure of his 18-year long career in 4 fortune 100 companies and to see people, transform positively is one of his passions, and he has assisted hundreds of people in their journey of discovering their best self. Besides, he has practised what is stated in this article for over 6 months which has helped him lose over 20 kg, embark on a new career which he has always been passionate about, increase mental focus and overall wellbeing.

WORKING FROM HOME? THE MENTAL ‘TANGO’ WHEN WFH

THEN TRY THESE 4 TECHNIQUES OUTFOR A BETTER YOU….

I have worked in an office for the past 18 years and counting; no, I am not that old; I just started working since I was 21 years old. Having worked in Sales, Marketing, Training, HR and now into Coaching & Consultancy, I have waltzed the around corporate ballroom a bit. What I hated during those 18 years is being stuck behind my desk.

As any genuine Sales-man and Marketer since that’s how I started my career, its mental agony for me not to be active even at my desk job. I would be less tired having conducted a training program for 8 hours as opposed to sending 6 hours behind a desk. Even after switching to my HR career, I would rather walk up to people rather than call or message, and I would actively build in field days to work with the sale team or floor days to do with the teams actively whenever my schedule permitted it.

So Why Tango ?


The Tango a seductive, playful and intimate dance. Especially the Argentine tango dancing. This form is danced in an embrace that varies from an open embrace to a very chest-to-chest kind of close embrace. Working from home can at times feel intoxicatingly suffocating as chest-to-chest tango with someone for an overly long period of time and especially if you did consider that fun!

This form of tango is about essentially walking with a partner to the music. Dancing appropriately to the speed of tango with passion and emotion is the essence of it all to assess their enjoyment.

A good dancer transmits that feeling of music to the partner, leading them effectively throughout the dance. If you feed a passion for your work, it transcends to your emotions, helping you keep mentally focused, making that journey more enjoyable if not tolerable.

Activity energized me immensely, gave me a break from the monotony, and I felt revitalized and fresh afterwards allowing me to concentrate on my work more. Perspective With the ongoing pandemic, things have got worse! Forget the frustration being stuck at home if you are ‘cha-cha’ing’ in a ‘locked-down’ area. What’s worse is the fact that you have to sit at a desk staring at a screen for over 8 hours with minimal breaks and activity. Instead of walking down to the meet a colleague and having a quick chat on a matter and then maybe a bit of friendly banter or a short laugh, now you have online calls or meetings. Between the latter and checking your emails, completing required projects and attending larger gatherings, you are currently performing a chaotic foxtrot. Oh, and did I mention the agony from lack of activity, zero physical interactions with colleagues and less water cooler or lunch buzz not heling you distress? It’s like performing the moonwalk on the scorching surface of the sun. MJ would turn in his grave had he known this: may his soul rest in peace! Although a few months back WFH would view as the ‘pasodoble’ since you can wear as many or as little comfy clothes as you wish. Be more productive as you don’t have to drive to, and formwork, ability to snack and sip as you please and of course you avoid that one person at office whom everyone tries to walk away! What makes the pasodoble seem like a mambo gone wrong is the burn out from constant screen time.

Here are my four tips to keep your sanityMental Health and Wellbeing

Increase productivity, Focus and Enjoy WFH.

TIP 1

Dr Brynn Winegard, in her blog, states, ‘….while your body works according to a ‘Circadian Cycle’ which lasts 24 hours. Scientists figured out that your brain operates according to something called an ‘Ultradian Cycle’ which lasts only about 90 minutes total before you need a break (or your stress response starts to increase while your productivity and ability to pay attention decreases).

Dr Winegard is an award-winning professor, speaker, and expert in business and brain sciences. Brynn completed her formal education in Neuroscience, Psychology, Marketing, and Strategy (HBSc, MBA, PhD), coupled with over a decade in corporate marketing working for Pfizer Inc., Nestle Inc., and Johnson & Johnson Inc.

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Set the count down on your phone or alarm you have one around and need your phone. Set it for 90 minutes and reward yourself for working a 90 minute stretch with a 15-minute break

TIP 2

The US Bureau for labor studies have found out as recently as 2019, we stand and are active for an average of 42 % of the workday. Put merely, equates to a cumulative of 3 hours and 30 minutes. Besides, WHO has stressed the importance of exercise during the ongoing pandemic

1.Pick an activity you are comfortable with (plenty of free resources available).
2.Make sure it is an activity you enjoy.
3.Build it into your routine (same time every day)
4.Make it fun (weightless challenge, which burns out faster, beating my personal best, etc.)
5.Continue for 21 consecutive days, the longer you go on for, the easier it becomes for you to motivate yourself and push harder.

TIP 3

When stress and frustration combine in working from home, most of us are doing the quickstep to the fridge or larder for a snack. 85 % of the time we yearn for something unhealthy to give us that comfort and sense of satisfaction rather than something healthier. It is now that we need to focus on being healthier than ever before considering the pandemic faced. For your, immune system to stay in top shape is by maintaining a balanced and nutritious diet as confirmed by the UC Davis Health experts

1.Vegetable sticks such as carrot, celery, cucumber with a low-fat cream cheese dip or a spicy salsa or hummus.
2.Peanuts, almonds, cashew nuts – most nuts in raw or roasted form.
3.Fruits – apples, oranges, avocadoes, etc.
4.Drinking a glass of water helps with ‘eating when bored.
5.Avoid smoking.
6.Avoid or mild, moderate alcohol consumption.

TIP 4

Ever felt like you’ve not had enough sleep even after 8 hours of solid snooze? Have difficulty waking up after snoozing your alarm for another 15 minutes? Feel like it’s a never-ending cycle and you are dancing on a hamster wheel? Matters are made worse by the back-to-back calls and screen time, no commute to and from form preventing time for the vital ‘switch-on’ and ‘switch-off’. You remain ‘on-demand’ at work and at home. So what can you do? Here are a few steps to help you out.

1.8 hours of sleep if you are between 18-55 years old.
2.No screen time 30 minutes before bedtime.
3.Practice deep breathing for 10 minutes at a stretch twice a day.
4.Nature time – watch the colours of the sky during sunset from you’re your home, observe the starry night sky, let the trees and foliage in your garden or street help you relax.
5.Start a hobby. Maybe reignite one that you lost touch with, start a new one you have always wanted to.
6.‘alone-time’ – you need time away from family and work just for yourself. To watch a movie, read a book, catch-up with a friend. Whatever you choose to block in time for yourself during the week.

Yasiru Bandaranayake

Yasiru is a certified transformative coach, an HR professional with a proven track record and an effective trainer who helps people reach their fullest potential, transform into their best self. He brings the exposure of his 18-year long career in 4 fortune 100 companies and to see people, transform positively is one of his passions, and he has assisted hundreds of people in their journey of discovering their best self

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