Working From Home Without Wearing Yourself Out: Six NHS Tips on Routine, Breaks and Boundaries

Working from home removes the commute, but it can also blur the line between work and rest. The NHS’s Every Mind Matters service publishes six simple tips aimed at people who work at home or split their week between home and the office. This guide summarises them and adds what the Health and Safety Executive (HSE) says about breaks and workstations. It is general wellbeing information and does not replace advice from a GP or an employer’s occupational health service.

Why the boundary between work and home matters

The NHS notes that working from home can have benefits, and that the change can also be challenging. It says the change can cause stress, a lack of motivation, anxiety and uncertainty, and that people may worry about how to juggle work with personal and family life. Its aim with the six tips is to help people feel more productive and motivated while looking after their mental health (NHS Every Mind Matters, “6 simple tips to tackle working from home”).

1. Set and stick to a routine

Without a steady schedule, the NHS says the line between work and personal time can get blurred. Its suggestions include following normal sleep and work patterns if possible, getting up at the same time, eating breakfast and getting dressed. It suggests scheduling “commute time” and spending it exercising, reading or listening to music before logging in. Most importantly, when the workday ends, the NHS says to stop working: shut down the computer, stop checking emails and focus on home life, then go to sleep at the usual time.

2. Give yourself a break

The NHS says making time for breaks helps to manage feelings of stress. It recommends taking lunch and regular screen breaks, giving yourself time to concentrate on something else, and suggests that even five to ten minutes of short breaks each hour can help productivity. It also encourages time outdoors where possible, noting that regular time in green space is great for mental health, for example a walk, run or bike ride, or a tea or coffee break.

The HSE adds a workplace-law angle: it says employers must plan work so that workers have breaks or changes of activity (HSE, “Working with display screen equipment at home”). Our guide to desk stretches and micro-breaks has ideas for what to do in those pauses.

3. Make a dedicated workspace

The NHS advises finding a quiet space away from distractions such as the TV, getting everything needed in one place before starting, and shutting the door if possible. Even in a small or shared space, it suggests designating an area for work. It recommends sitting or standing at a desk or table rather than on the sofa, with forearms level with the table and elbows at 90 degrees when using a keyboard, and suggests cushions for support or a box as a footrest if there is no office furniture.

HSE explains that the Health and Safety (Display Screen Equipment) Regulations can apply to people who work at home long-term or split time between home and workplace, and that workers should be able to achieve a comfortable, sustainable posture. HSE says they may not need office furniture to do so, and that employers must provide training in using a workstation, including advice on good posture and working practices. Anyone who works at home should raise workstation questions with their employer.

4. Stay connected

The NHS acknowledges that working from home may mean feeling more isolated. Its suggestions are to schedule video calls, pick up the phone rather than sending an email, speak to colleagues or a manager about concerns, and ask colleagues how they are doing, because they may feel the same. Our guide to loneliness and wellbeing looks at social connection more broadly.

5. Set boundaries

The NHS says setting boundaries with other members of the household is key. It recognises that children at home may think a parent is on holiday and want to spend time with them, and suggests discussing needs, reminding family that work needs quiet time, and sharing the schedule. It also suggests setting boundaries with work, since it is easier to stay logged on when home is the office, and encourages switching off when the working day is over.

6. Think longer term

The last tip is to think about improving how work is done at home. The NHS suggests considering whether another room with a more comfortable temperature or more natural light might work better, and exploring different ways to connect online with colleagues or new software that could help.

A simple way to put this into practice

• Pick one tip: a fixed finishing time, a proper lunch break or a “commute” walk is enough to start.
• Write the schedule down: the NHS suggests sharing a schedule with family, which makes boundaries easier to keep.
• Make the shutdown visible: closing the laptop and putting it out of sight is a clear signal that work has ended.
• Review after a week: the NHS’s longer-term tip is to keep improving the set-up.

When to seek support

The NHS page says that anyone who feels low or struggles with isolation can find support and advice, and points to its pages on low mood and on dealing with loneliness. A GP can advise anyone whose feelings are affecting daily life, and an employer’s occupational health or employee assistance service may also be available.

The bottom line

The NHS’s six tips for working from home are to set a routine, take regular breaks, create a dedicated workspace, stay connected, set boundaries with household and work, and think longer term. The HSE adds that employers must plan breaks and provide workstation training. Small, consistent changes, such as a fixed finishing time and a short walk in place of a commute, are a practical place to start, and a GP is the right contact if feelings persist.

Sources

• NHS Every Mind Matters, “6 simple tips to tackle working from home”
• HSE, “Working with display screen equipment at home”