Mindful isolation guide - Preparation

Updated: Jul 28, 2020

Due to the Covid-19 emergency, many countries around the world are choosing to establish a general lock-down to slow down the spread of the infection. As a consequence, companies are encouraging their employees to work from home.


A day or two of home-office sound pretty sweet: no commute, no sitting in traffic, home-made lunches and comfy clothes are pretty cool perks; however in this particular case the lock-down might last longer than a couple of weeks therefore the situation is very different than a short break.


In this situation it can be difficult to keep your focus, relax and perform at your highest potential.


For that reason I decided to come up with a Mindful guide to the isolation, it will come out in parts and today we're starting with the Preparation. These steps will set the foundation for the weeks to come and build a stable foundation for you to build your routine.


Get structured, but not too much



Take pen and paper and write down a daily schedule for your typical day from the time you wake up till the time you normally go to bed.


Here's what mine look like

  • 8.00 - Wake up

  • 8.30 - Stretching

  • 9.00 - breakfast

  • 9.30 - start working

  • 1.00 - 1.30PM - lunch break

  • 6.00 - stop work

  • 6.00 - 6.30 reading

  • 7 - 8 - workout (Mon, Wed, Fri and Sunday) or yoga the missing days

  • 9 - dinner

  • 9.30 - call home

  • 10 - free time: Netflix, YouTube, writing for the blog, reading

  • 11.30 - bedtime


Of course every day might have slight variations due to meetings or a delivery of the groceries but it sets a framework for my day. If it helps you can create a separate list for your non-working days.


That time-planning reminds me of the important things I should do during the day and it pushes me to find a time slot for them.


Again, if it help you could set a timer on your phone to make sure your schedule but I wouldn't suggest you go that hard. Get structured but not too much.


Make your working space as comfy as possible

Most probably at home most of us lack the perks that the standard office offers: spacious desk, comfy office chair, ergonomic keyboard, vertical mouse, you name it!

However that does not mean that we have to surrender to slouch on a hard chair for eight hours a day (or more).


The diagram below show a simple rule of thumbs of ergonomics




Keeping that in mind, try to adjust your home work station as much as possible to adjust your position to the right one, one that is comfortable enough to sustain for the whole workday.

This might mean to add a cushion to your chair, choose one chair versus another, adding a couple of books under your monitor or your laptop... be creative and make the most of the resources around you!


The Mindful Developer

The Mindful Developer by Stefano Vergani

Mail: stefano.vergani.it@gmail.com

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