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Curating a Healthy Workspace

Workspace​

WeSalute cares about your overall health and work environment so you are setup for success. The following is WeSalute's core foundation on how to maintain a healthy remote-first workspace.

  • Reduce Distractions & Noise
  • Light
  • Ergonomics
  • Exercise & Nutrition
  • Mental Health
  • Stress & Isolation

WeSalute's overall goal is to create efficient productivity, achieve sharp representation of WeSalute's Brand, and to create a workspace that will promote positive mental health. Our expectation is for you to be proactive and set up your workspace prior to the beginning of the workday for success. A successful remote workspace requires:

  • Great internet connectivity
  • Clear and latency free audio, free of background noise
  • Build a private workspace free from distractions and noise
  • Utilization digital workspace tools for daily collaboration that is coordinated and transparent
  • A comfortable headset: That is tested, and if wireless, charged for the day.

Reduce Distraction & Noise​

WeSalute encourages you to setup your workspace for success so you can easily tap into work mode. Your remote workspace might be distracting if you are sharing it with remote Team Members, children enrolled in school remotely, or perhaps a spouse working from home. Below you will find helpful tips on how to reduce distraction and noise to achieve a healthy workspace you can thrive in.

Here are simple ideas to create a productive workspace:

  • Have a fixed workspace (ideally with a door)
  • Be organized and minimalistic to reduce stress
  • Hanging a Go/No Go-style door hanger on your workspace door to notify others you are busy (i.e.. I'm working right now).
  • Create a comfortable set-up (get an ergonomic chair)
  • Consider one or more external large monitors  
  • Invest in a good pair of wireless headphones to drown out noise so others can hear you clearly (we reimburse up to $50 for your purchase)
  • Have healthy snacks and water at your desk
  • Get (or fashion) a standing desk to use at least part of the day
  • Take active breaks for deep breathing exercises 
  • Commit to a fitness routine
  • Silence your mobile device, especially during meetings or voice communications
  • Reduce notifications from applications, professional and personal
  • When in doubt, mute yourself. Be mindful that you are muted
  • Be mindful that background noise impacts customers, Team Members, and our professional brand

Light​

WORKSPACE

There are three types of light to consider when setting up your home office: natural, ambient, and task.

  1. Natural light is one particularly good way of lighting your home office, but cannot be used all the time. At certain points of the day, you may experience glare or not have enough natural light to complete a particular task easily. Try to think about specific times that you are able to utilize sunlight to its best ability by either installing blinds to avoid glare, or supplemental lighting methods for early morning or late at night.

  2. Task lighting consists of smaller, more concentrated sources of light such as a desk or floor lamp. Another term for this is office lighting. For tasks where concentration is needed, (i.e. design work on your computer or completing focused tasks), a targeted source of lighting will help with concentration. We recommend using them in contrast, so when working with a task light try to keep other lighting in the room at a lower level. This will reduce overall glare and help improve concentration. This lighting is so important for making sure you can accurately see your screen and that colors are represented well.

  3. Last of all is ambient lighting, which provides a whole room with a more gentle glow rather than directed at any source. It can either help create a more relaxed environment within the room, enhance the natural light already coming in, or be used as a base to build on with task lighting.

With these three types of lighting, it's important to think about what exactly your requirements are. The lighting you choose should ultimately help keep you alert and also awake. If you find that your productivity suffers from your lighting choice, then it's worth exploring some of the different options that have already been discussed. One of the key things to make sure you get right is avoiding eye strain, as working with a screen for long hours can be detrimental to your eyesight. It's fairly easy to create an inspiring environment with your lighting, so it's worth experimenting until you find the right balance between comfort and productivity.

Ergonomics​

Sitting for a long time can have long-term health effects on your body. Musculoskeletal injuries, in particular, are common from repeated sitting. The science of designing the workplace is called ergonomics.

**There are three major ergonomic **risk factors:

  • Repetitive tasks
  • Forceful exertions
  • Repetitive sustained awkward postures

Start by making your ergonomic plan:

You may sit or stand. Using a standing desk can have impressive benefits for health. It may also increase productivity. At the very least, using this type of desk can partly negate the harmful effects of sitting too much.

If you sit, your chair is key. Improper sitting posture can not only cause physical discomfort but also contributes to serious health problems. Here are chair ergonomic recommendations to better ensure your safety and health:

  • Armrests: adjustable height and at least 2" wide
  • Seat pan: a supportive cushion made from dense, small-cell foam padding or spring coils
  • Casters: to make movement easier and minimize tipping
  • Backrest: for adequate lumbar support  
  • Adjustable seat height: so your feet can rest properly on the floor 
  • Ability to recline a chair: transfers some of the upper body weight to the backrest of the chair
  • Footrest: allows you to rest your feet in front of you in a comfortable position
  • Comfortable chair material: breathable and washable

Periodically move to avoid sedentary lifestyle

  • Get up and walk around to stretch your legs for a few minutes on an as needed basis
  • Stretch- wrist, arms, and back periodically while at your workstation

Exercise & Nutrition​

Exercise

Exercise helps trigger endorphins, which improve the prioritizing functions of your brain. After you exercise, your ability to sort out priorities improves, allowing you to block out distractions and focus on your tasks. Your brain remembers more when your body is active.

Since WeSalute is a remote-first global company, practicing home exercises can help you keep focused. Don't worry if you haven't done much for a while. Your exercise doesn't have to be daunting. You can ease into exercise. Here are some exercises that are easy and gentle, and can be done indoors:

Snacks

Keep snacking healthy and simple. When you take care of yourself by eating healthy then the quality of your performances increases. Try simple methods of keeping healthy snacks at your desk to munch on: nuts, seeds, slices of cheese, a piece of fruit. You'll thank yourself by keeping healthy eating habits a ritual. Go here for tips on preparing 50 different kinds of healthy snacks to keep on hand.

Hydration

When you are low on fluids and become dehydrated, your body may feel tired and weaker than usual.

Keeping hydrated is simple and inexpensive. Here are some helpful hydrationtips:

  1. Drink a glass of water first thing in the morning: Drink a glass of water as soon as you wake up in the mornings. Or take a drink while you are brewing that morning coffee or tea.
  2. Carry a water bottle with you: You are more likely to drink water if it is with you. It is also cheaper to fill up your water bottle throughout the day than buying bottles of water.
  3. Flavor your water: Adding a few lemon slices, strawberries, or cucumbers to your water can add a whole new taste. Try adding frozen blueberries as ice cubes.
  4. Take water breaks: Take a few sips of water between work tasks, or go for a walk to the water foundation for a mental break throughout the day.
  5. Eat your water:Staying hydrated is not all about beverages, your body is able to absorb water from the foods that we eat. Foods that have a high water percentage include cantaloupe, strawberries, spinach, watermelon, peaches, bell peppers, and cucumbers.
  6. Sip before you snack: Before you raid the fridge, try taking a sip instead. Sometimes our bodies feel hungry, but we are actually dehydrated.
  7. Track how much water you drink: In the world of smart phones, there are apps for just about everything. Find an app that works for you, and track your water intake. Trackers also keep you accountable.

Mental Health​

Mental health is something we all have. When we enjoy good mental health, we have a sense of purpose and direction, the energy to do the things we want to do, and the ability to deal with the challenges that happen in our lives. Your mental health doesn't stay the same. It can fluctuate as circumstances change and as you move through different stages in your life.

Mental health is how we think and feel and the ability to deal with ups and downs. When we feel distressed, we need a compassionate, human response. The earlier we are able to recognize when something isn't quite right, the earlier we can get support.

Tips to improve your mental health

  • Make the most of your potential
  • Cope with what life throws at you
  • Play a full part in your relationships, your workplace, and your community

Managing Mental Health in the Workspace

  • Know what you do well and your interests
  • Develop a healthy daily routine
  • Physical health is important
  • Make sure to get proper nutrition
  • Keep organized
  • Take time for yourself
  • Get outside periodically
  • Meditate
  • Use the health benefits and resources that are available
  • Put yourself around positive people

Stress & Isolation​

Resources to reduce depression and anxiety

  1. Breathing Exercises

  2. Visualization

  3. Mindful Training

  4. Listen to calm music or noises

  5. Talking to someone about it

  6. Be in nature

Coping with Anxiety​

If your anxiety is high, you might get some relief by doing the following:

Talk to a professional. Schedule an appointment to meet with a mental health professional so you can get feedback and new ideas on how to cope with anxiety and stress. Make it a ritual to get the support you need.

Talk about it. Explaining your concerns to your loved ones can help you put them in perspective. A discussion with your doctor can identify any stress-induced health issues, like high blood pressure or poor sleep, that you may have developed and help you find ways to treat them.

Take care of yourself. Take the time to plan and eat healthy, tasty meals. Pursue your favorite activities, be they watching a good movie or TV series, reading a new novel, visiting a museum, gardening, walking the dog, or playing with children or grandchildren. Becoming immersed in pleasurable activities can dispel anxiety, at least temporarily.

Get regular exercise. Physical activity affects the nervous system in ways that reduce stress. Just 30 minutes per day of walking can help boost your mood. Yoga and tai chi can also relax your body and mind.

Keep a list. Whenever a worry or fear begins to dominate your thoughts, write it down in as much detail as you can. Many people find that just articulating their cares or worries by writing them down provides some relief.

Learn to use calming techniques. Learning techniques to counter stress can improve your mood, reduce your health risks, and enhance your appreciation of daily life. Health centers offer stress-reduction programs, which may include instruction in mindfulness, relaxation, yoga, or tai chi. There are numerous books, podcasts, Blu-rays, and smartphone apps that can guide you in practicing these techniques.

Recognize the impact of isolation or loneliness. Working remotely has many benefits, however, at times it may tend to feel isolating. It is important to routinely check in with your team, not only about their work product, but also to see how they are doing. Feelings of loneliness can lead to depression and other mental health issues. Be sensitive to significant shifts or changes you may see in a team member's personality or work product, because it may be a sign that person is struggling with feeling isolated or lonely.