Working from home can feel like a double-edged sword: on one hand, you enjoy the flexibility of setting your own schedule and working in your pajamas.
On the other, you’re faced with constant temptations—like the well-stocked fridge mere steps away or that cozy couch calling your name for an extended TV break.
I’ve been there. After leaving my corporate job to start my own ventures (including my work at Ideapod.com), I spent a good chunk of time in a makeshift home office—only to realize I was snacking nonstop and barely moving enough.
Over time, I picked up some habits that not only helped me get back in shape but also turned working from home into a real productivity booster.
Here at Small Biz Technology, we’ve seen countless entrepreneurs and remote workers going through similar challenges.
In my experience, the people who consistently look and feel healthy while working from home have some common daily practices.
I’m not saying you need to adopt every single one, but if you’re looking for ways to stay fit, energized, and productive, take a look at these eight habits.
1. They prioritize active movement throughout the day
Have you noticed how easy it is to sit for hours when you don’t even need to walk to a meeting room?
It’s one of the biggest downsides of remote work.
That’s why the folks who stay in shape make it a point to get moving—constantly.
I’m not just talking about formal workouts.
Sure, a structured exercise routine is fantastic (and we’ll get to that), but it’s equally important to build little pockets of activity into your day.
For instance, I’ve started using a standing desk for part of my work. Sometimes I’ll do a quick set of push-ups or squats on my breaks. Other times, I’ll take phone calls while pacing around my apartment.
If your day-to-day routine is set up to keep you seated and stagnant, it’s going to be tough to stay healthy. But if you make small, systematic changes—like standing up every 30 minutes or turning chores into mini-workouts—you’ll be surprised at the impact on your overall well-being.
2. They schedule (and savor) balanced meals
Remember those first few weeks of working from home, when it felt like your kitchen was an all-you-can-eat buffet?
Or was that just me?
The convenience of having a fridge nearby can be a real productivity killer and a waistline expander if you’re not careful.
That’s why people who manage to stay fit while working from home plan their meals and snacks.
Think of it this way: if you keep your workspace separate from your kitchen, you’ll be less tempted to wander off for random snacks.
And when it’s time for lunch, you actually sit down to eat a well-balanced meal, rather than grazing on potato chips all afternoon.
I try to cook simple but nutritious meals in bulk—things like grilled chicken, quinoa, and roasted veggies—so I don’t resort to delivery apps every day.
I once read a quote that said, “If you don’t have time, you don’t have priorities.” Meal prep is one example: if staying healthy is a priority, we make time to cook or at least plan our food. It’s a habit that prevents me from reaching for instant noodles when deadlines loom.
3. They carve out time for real workouts
Being active all day is great, but most remote workers who truly thrive also schedule actual exercise sessions.
Whether it’s a 20-minute HIIT routine, a virtual yoga class, or a weightlifting session, the key is consistency.
I like to exercise first thing in the morning. It helps me wake up, clears my mind, and sets a productive tone for the rest of the day.
Even if you’re not a morning person, finding a time that works for you—and treating it like an important meeting—makes all the difference.
Research from the American Heart Association suggests that regular exercise reduces stress, improves cardiovascular health, and enhances mental well-being.
For me, it’s also a way to keep creativity flowing. Some of my best ideas pop up during a jog or while I’m cooling down post-workout.
4. They practice mindfulness to manage stress
Working from home can blur the boundaries between personal and professional life.
Before you know it, you might be answering emails at midnight or feeling guilty for taking a lunch break.
That’s where mindfulness comes in.
Mindfulness, as Dr. Jon Kabat-Zinn famously stated, is “awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally.” In practical terms, this can be as simple as a five-minute meditation in the morning or a breathing exercise during a stressful work call.
It could also be mindful walking around the neighborhood or journaling your thoughts to de-stress.
For me, it’s a sanity-saver. When I start feeling overwhelmed, I pause, close my eyes, and focus on my breathing.
Just a few slow inhales and exhales can bring me back to the present. You can also find guided meditation apps if you’re unsure how to begin. The payoff is huge: reduced stress, clearer focus, and an overall boost in mental resilience.
5. They stay socially connected (beyond social media)
I learned early on that working from home can get lonely if you’re not careful.
Sure, you have Slack channels or Zoom calls with coworkers, but it’s not the same as running into someone at the water cooler for a quick chat.
That social isolation can not only affect mental health but can also sabotage your motivation to stay active.
So, the healthiest home-based workers I know make a real effort to connect with others.
Sometimes it’s scheduling a weekly video coffee break with a colleague or accountability partner.
Other times, it might be joining a local running club or taking online fitness classes where you actually interact with the instructor and other participants.
Brené Brown has said, “Authenticity is a collection of choices that we have to make every day.”
One of those choices is how we show up in our relationships.
Even though you’re working from home, you can still be intentional about fostering real human connections. A quick virtual chat or a group workout can do wonders for your sense of community and well-being.
6. They set boundaries with technology
Working from home often means living at work, especially when your laptop is in the same room where you sleep or relax.
If you’re not careful, you might end up glued to screens all day, and that’s a recipe for burnout.
I’ve mentioned this before but it’s worth repeating: unstructured screen time can derail both physical and mental health faster than you think.
To stay on top of it, many remote workers set clear tech boundaries.
They might use an app to block distracting websites or power down devices at a certain time each night.
Some even schedule screen-free hours during the day to engage in offline tasks—like reading a book, brainstorming with pen and paper, or doing a few quick stretches.
Taking these breaks is a game-changer. It gives your eyes a rest, encourages you to move around, and helps clear your mind.
Plus, you’ll be less tempted to scroll through social media and more inclined to focus on meaningful tasks. It’s a simple practice, but unbelievably effective for both productivity and maintaining a healthy balance.
7. They make sleep a top priority
There’s a reason so many high achievers—from Jeff Bezos to Oprah—emphasize getting enough sleep.
When you’re working from home, it can be tempting to stay up late watching Netflix or to wake up at odd hours because, hey, nobody’s going to notice if you roll out of bed at 10 A.M., right?
But people who successfully stay in shape prioritize sleep.
They understand that lack of rest leads to irritability, poor decision-making, and reduced motivation to exercise or eat well. The National Institutes of Health warns that chronic sleep deficits are linked to serious health problems, including heart disease and depression.
Hardly the foundation for a fit lifestyle, right?
Personally, I aim for at least seven hours of quality rest. I do this by sticking to a bedtime routine: dimming the lights, avoiding screens for an hour before bed, and sometimes reading a few pages of a nonfiction book (I’m currently hooked on Jordan Peterson’s latest) to wind down.
It’s a small commitment that pays huge dividends in energy, focus, and overall health.
8. They track progress and celebrate the small wins
Finally, people who stay healthy working from home don’t wing it—they track it.
They keep tabs on their daily steps, their workout consistency, or even their moods and stress levels.
It’s not about obsessing over numbers on a scale; it’s about awareness. After all, what gets measured tends to improve.
This echoes a principle from Stephen Covey: “The key is not to prioritize what’s on your schedule, but to schedule your priorities.” If your health is important to you, treat it like a priority by tracking it. You can use apps, fitness trackers, or simply a journal.
When you see your metrics going in the right direction, you’ll feel more motivated to continue—and when they’re not, you can spot the problem quickly and adjust.
I like to celebrate small milestones, too, whether it’s completing a week of daily walks or cooking at home for five days in a row.
A small reward or even just a mental pat on the back can keep your momentum going. Sometimes, when I hit a milestone, I treat myself to a new book or a nice meal out. That sense of progress is incredibly energizing.
Final words
That’s it for this one, folks. I hope you found these eight habits insightful.
Working from home doesn’t have to mean sacrificing your health or putting on weight in the name of convenience. With consistent practice and a bit of self-awareness, it’s entirely possible to feel energized, stay in shape, and even boost your productivity.
Remember, these habits aren’t set in stone. Pick and choose the ones that resonate with you and fit into your lifestyle. Small steps can lead to big changes over time. And if you’re looking for more tips on balancing remote work with personal well-being, stay tuned here at Small Biz Technology—we’re always exploring new ways to help entrepreneurs thrive.
Until next time, take care and keep moving forward!
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