Part of the “Healthy Hustle: Guide to Thriving, Not Just Surviving – Inspired by WHO Guidelines” Series
If you work two days a week from home, that’s over 800 hours a year. Now ask yourself: How much time have you really spent optimizing that environment?
Many of us haven’t – and it shows. Back pain, screen fatigue, mental fog.
But if you do take the time, the rewards are real: better focus, more comfort, and even more motivation.
What WHO Recommends – and Why It Matters
The World Health Organization and International Labour Organization have jointly identified that telework offers great potential – but only when health and safety are actively supported:
“Telework can be beneficial for physical and mental health when organized properly – but poor design, isolation, and blurred work-life boundaries can increase stress, fatigue, and musculoskeletal problems.”
– WHO & ILO, Healthy and Safe Telework Technical Brief (2021)
Here are some of their top recommendations:
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Use a height-adjustable ergonomic chair
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Alternate between sitting and standing
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Minimize visual strain through lighting and screen placement
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Take frequent micro-breaks to move and stretch
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Maintain clear boundaries between work and personal time
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Ensure regular social connection and avoid excessive isolation
These are more than nice-to-haves. According to WHO, failing to address these factors can lead to higher rates of stress, fatigue and chronic physical complaints.
How I Made It Work: My Home Office Setup
Back in 2018, I invested in my homeoffice. If I was going to spend hours working from home, I wanted my setup to support my health. That mindset led to the following setup:
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Two leveled screens to maintain healthy neck posture
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An ergonomic chair with lumbar support
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A height-adjustable standing desk, which I combine with an under-desk treadmill (see Post 1: Step Up Your Day)
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A desk lamp with adjustable light temperature for day-to-night balance
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And the free software f.lux to sync screen color to daylight, protecting my circadian rhythm
With this setup, I rarely deal with the typical symptoms of home office strain. But it’s not just about the hardware – it’s also about how we use it.
Working From Home Without Losing Your Mind
Let’s be honest: separating work from life when both happens in the same space? Easier said than done.
But one small routine helps me tremendously:
I plan the next workday each evening, then shut down the laptop consciously. It’s a mental signal – work is done, and the next day already feels prepared.
Sometimes I follow up with sport or a walk, switching mode and recharging mentally. And if I’m running a meeting? I’ll usually stand. Just that little change adds energy.
Your Turn
What’s your homeoffice power move? Got a tip, small change, or even a funny moment that makes home office life easier?
Share it in the comments – let’s trade ideas and help each other thrive.
Continue Your Wellness Journey
Optimizing your home office setup is one powerful piece of the puzzle – but it’s just one. Healthy teleworking is about more than posture and screens. It’s about energy, mental clarity, and sustainable habits that support you through long days and complex tasks.
Explore the previous posts in the Healthy Hustle series to build your full toolkit for thriving – not just surviving – in the digital work era:
- Post 1: Step Up Your Day – Incorporate simple movements into your routine to boost energy and focus.
- Post 2: Mindfulness Break: Reset Your Focus in 1 Minute – Discover quick mindfulness techniques to alleviate stress.
- Post 3: Smart Nutrition Choices: Fuel Your Workday – Learn about nutritious options to sustain energy throughout the day.
- Post 4: Sleep Optimization: Rest for Peak Performance – Uncover science-backed strategies to improve your sleep and unlock better mental clarity and productivity.
- Post 5: Your Body, Your Asset: Why Movement Deserves a Slot on Your Calendar – Move More, Stress Less – Discover how regular movement boosts energy, mental clarity, and long-term resilience.
- Post 6: Tired Eyes, Tired Mind: Simple Hacks to Outsmart Screen Fatigue – Tackle digital eye strain and reduce mental fog with small, screen-smart habits.
Hashtags: #HealthyHustle #HealthyTeleworking #ErgonomicUpgrade #WorkFromHomeTips #StandingDeskLife #FocusReset #WorkdayWellness #WHORecommendations #ThrivingNotSurviving
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