Dear Aunt Martha,
With academic courses transitioning to virtual learning, I’m worried that I won’t be able to stay as motivated as I was on campus. What strategies do you recommend for students to stay productive and accountable during this time, while also taking care of my physical and mental health?
Sincerely,
A Bewildered Student
Dear Bewildered Student,
I’m glad you asked that question as I’m sure you’re not the only student feeling this way. Many of us have never experienced anything like this during our lifetime and undoubtedly, it’s a huge adjustment for us all. Attending classes and completing assignments remotely, while also making sure you and your family are staying safe and healthy during this time can create a lot of anxiety and additional stress. I’ve included several strategies and tips to help you create a healthy at-home working environment as well as some self-care tips to keep your physical and mental health in check.
Creating a Healthy Work Environment
Make a Schedule and Stick to it
One of the most important parts about working from home is establishing boundaries and creating rules for yourself. By having a defined schedule, you can keep yourself motivated and productive, while making sure you aren’t under or overworking yourself. It’s important that you try to develop a routine that you can easily work with and support your academic goals as well as any house chores you may have to complete. If you are living with other people, make sure your schedule doesn’t interfere with anyone else’s so you and others can stay on track. Writing down assignments and projects in a checklist or a calendar can help you keep your headspace clear and visualize which tasks need to be prioritized and completed.
Change out of your PJs
Being at home makes it easy for us to wear our comfy and cozy lounge clothes but this could actually detract from your productivity and demotivate you to complete work. When you wake up in the morning and do your routine, try to change into clothes you’d wear on a typical school day. By creating an outfit that you like and feel good in, this can lift up your mood and trick your mind into thinking that it’s time to get work done. It also doesn’t hurt to wear something other than your PJs if you’re in a Zoom call with your class!
Setting Up a Workspace
By setting a defined workspace, you can establish which spaces are designated for work time and which spaces are for home time. This doesn’t necessarily mean you need to have your own office space, but this could be as easy as designating one corner of your room to be your workspace. Once you pick a place, whether that be your desk or the kitchen table, make sure you keep the space clean and clutter free. Eliminating mess can help increase your productivity and concentration, as well as give your mind space to think.
Eliminate Distractions and Take Regular Breaks
Being at home could mean that there are more distractions around your work environment in addition to distractors like phones and social media. Try to set a certain amount of time to a specific activity (i.e. 25 mins) and then give yourself a micro-break (i.e. 5 mins) to briefly rest your mind. Try to make these breaks meaningful rather than making them an opportunity to check Instagram or TikTok. Slotting in time during the day where you take regular breaks to stretch or grab a cup of coffee/tea and snacks can help keep your body hydrated and fueled while you work.
Keep Yourself Connected
It’s no doubt that self-quarantine has led to isolation and separation between family and friends. However, if you’re reading this, there are ways in which online resources can be used to bridge this separation. As we have all heard by now, most classes will be facilitated by Zoom for the rest of the semester. Zoom, a video conference platform, can also be used as one of many applications to contact those close to you. Other methods such as texting, calling, or emailing are also helpful to stay updated with the people in your life who you may not be able to see at this time. If you have any group projects, make sure you have consistent communication with your peers so that everyone can keep each other updated on any progress or concerns relevant to the project. Lastly, keeping up to date with the latest global news is helpful to keep ourselves aware of what is happening.
Staying Physically & Mentally Healthy
Go Outside (when it’s nice out)
Everyone’s situation is different during this time, and everyone is dealing with it in different ways. While we should all be very cautious about outdoor interactions with others, we should all try to get some fresh air and go outside when we can. Nature has restorative benefits, and can help improve mood and health just by going outside. Playing outside near your home, walking, running, and biking are just a few of many ideas that can help you stay active while maintaining safe distances from others. However, if your situation does not accommodate for this, even just opening a window and letting in fresh air can help you access the benefits of nature.
Maintain Physical & Mental Wellness
Even though gyms are closed right now, a lot can be done with physical activity even at home. Lots of online fitness instructors are providing a range of free workout routines for people to complete while at home. You can find a wide variety of these workout videos on Youtube and Instagram. Many of them include both body-weight exercises as well as weighted exercises, accommodating whatever home-gym situation you have. In addition, try to explore other forms of at-home activities that you previously didn’t have the time to do, like yoga, dance, or meditation. Meditation is a great way to reduce any anxiety you’re experiencing and offers an opportunity for you to check-in with your mind and body. Apps like Headspace or Calm are a great way to start meditating and practicing everyday for even 10 minutes can help you reconnect with yourself. Lastly, make sure you include a stretching routine during your day, whether it be 5 or 20 minutes long, to keep your blood flowing if you are sitting more than usual.
Develop (or Discover!) a New Hobby
Being off campus has shifted the day-to-day habits for everyone, and we are all still adjusting to the changes that have occurred in the past few weeks. Therefore, consider taking up a hobby in something you’ve always wanted to do, or teach yourself something you’ve always wanted to learn but didn’t have the time for. It doesn’t have to be a new activity; just giving yourself time to unwind for a small period in the day is enough to ease your mind and body. We are all going through this process differently, but even a small window of time each day can make a tremendous difference.
Mindful Eating
Eating is by no doubt something used in a wide variety of contexts. We eat for essential meals and snacks, but stress eating is another common and more negative form of consuming food. Being aware of what you are eating and making healthy eating choices is very important to make sure you are getting sufficient vitamins and nutrients your body needs. Eating consistently and moderately is also important during this time, since it is essential to keep your body and its processes in good and healthy shape.
Stay Clean
Hygiene has become one of, if not the most important things to keep us healthy at this time. One of the best practices to maintain good hygiene is to wash your hands for 20 seconds every time you come back to your home from outside or from contact with anyone outside your self-isolation circle. Another tip to keep yourself hygienic is to avoid touching your face, since areas such as the mouth and nose are where you are most at risk. Lastly, although physical activity may be lower than usual, cleansing yourself consistently in showers and other routines will help your entire body stay sanitary.
I hope that these tips are helpful for you in whatever situation you are in! Maintaining a healthy and productive lifestyle is one of the most important things that you can do right now, as well as supporting family and friends in need. If you need any help, feel free to reach out to our Career Assistants. Stay healthy and safe!
Warm Regards,
Aunt Martha