Work from Home: 7 Essential Habits to Stay Happy & Healthy

The shift to remote work has changed the way we live and operate, offering new freedom but also introducing unique challenges. While the ability to work from home appeals to many freelancers and digital nomads, the reality isn’t always picture-perfect. Productivity dips, blurred work-life boundaries, and even loneliness can quickly take their toll.

That’s why cultivating sustainable habits is essential. In this article, you’ll learn 7 essential, science-backed habits to help you work from home while staying happy, healthy, and fully in control of your day. These habits go beyond productivity—they support mental clarity, physical well-being, and emotional resilience in the long run.

Table of Contents

1. Design a Dedicated Work Space

Your brain associates spaces with activities. When you work from your bed or couch, your mind doesn’t register the difference between “work mode” and “rest mode.”

Tips to set up your workspace:

Use a desk and ergonomic chair, if possible
Keep the area tidy and well-lit
Use noise-canceling headphones to reduce distractions
Include visual cues of work—calendar, notebook, whiteboard

Creating spatial boundaries helps reinforce mental boundaries.

2. Set Regular Start and End Times

One of the biggest mistakes remote workers make is letting the workday bleed into personal time. Having no clear start or end leads to burnout.

Establish structure by:

Logging in and out at consistent hours
Blocking time for deep work and breaks
Communicating your schedule to others (roommates, clients)

Use tools like RescueTime or Toggl to track your time and improve self-awareness.

3. Get Dressed (Yes, Really)

It may be tempting to stay in pajamas, but changing into comfortable, casual work clothes tells your brain it’s time to focus. It also:

Improves confidence and self-respect
Signals professionalism in spontaneous video calls
Helps distinguish work hours from off-hours

It doesn’t mean dressing up—it means dressing intentionally.

4. Move Your Body Throughout the Day

Physical activity is crucial when you work from home, especially since you may not be walking to a train or climbing stairs to an office.

Integrate movement by:

Starting the day with light stretching or yoga
Taking short walks between tasks
Using standing desks or balance balls
Scheduling “movement breaks” every hour

Research from Harvard Health suggests just 5 minutes of movement every hour can improve circulation and energy.

5. Stay Social—Even Virtually

Remote work can get lonely, especially for solo freelancers or nomads traveling solo. Prioritize connection, even if it’s virtual.

Build social interactions into your week:

Join coworking Zoom sessions
Check in regularly with friends or fellow freelancers
Use community platforms like Slack or Discord to stay in the loop
Attend digital meetups or webinars in your field

You don’t have to work alone—even if you’re physically remote.

6. Plan Your Day the Night Before

Start your mornings with clarity by ending each day with a plan for the next. Knowing exactly what to focus on reduces mental friction and increases output.

Your evening planning routine can include:

Reviewing incomplete tasks
Identifying 3 top priorities for the next day
Blocking off calendar time for important tasks
Preparing your workspace for a smooth start

Planning ahead gives structure to your freedom.

7. Establish a Shutdown Ritual

Just as important as starting strong is finishing with intention. A shutdown ritual signals the end of your workday and helps your brain detach.

Examples of shutdown cues:

Writing a “done” list of what you accomplished
Closing work apps and tabs
Physically shutting your laptop
Saying out loud, “I’m done for the day”

Psychologist Cal Newport advocates for this ritual as a way to improve work-life balance and mental clarity.

Bonus Tip: Revisit and Adjust Your Routine Monthly

Habits evolve, and your workflow should too. As your projects, clients, and energy levels shift, so should your systems.

Reflect every 30 days:

What’s working well?
What’s draining you?
Are you meeting your personal and professional goals?

This flexibility keeps your work from home lifestyle sustainable and enjoyable.

Tools That Support Healthy Remote Habits

The right tools can reinforce healthy routines:

Google Calendar: Block focused work sessions
Notion: Organize goals, habits, and notes
Slack: Stay connected to team or freelance community
Forest App: Use Pomodoro method to stay focused
Stretchly or Time Out: Gentle reminders to move

Technology can enhance well-being when used intentionally.

Final Thoughts: Make Work from Home Work for You

To truly thrive when you work from home, you need more than a good Wi-Fi connection. These 7 essential habits help you structure your day with intention, avoid burnout, and cultivate personal well-being.

By designing your environment, setting healthy boundaries, and maintaining a connection to others, you can enjoy the freedom of remote work without sacrificing your happiness or health. The habits you build today will shape the success of your freelance and nomadic journey tomorrow.