The novelty of working from your dining table has long worn off, replaced by a blurred line between living at work and working from home. Without the natural boundaries of an office, productivity can quickly transform into a relentless cycle and lead to exhaustion. To find the balance, MOJEH spoke with clinical psychologist Dahlia Yamout at Thrive Wellbeing Centre, to provide a roadmap for navigating the remote landscape. From the science of enclothed cognition to the necessity of a mental commute, here is how to optimise your WFH routine.
Recreate The Mental Commute
The physical transition of travelling to an office moves your body as well as prepares your brain. “A mental commute helps the brain transition between roles, which is essential for emotional regulation and cognitive clarity,” explains Yamout to MOJEH. Without it, your nervous system can struggle to distinguish between Professional You and Relaxed You. You can create a ritual that signals a shift in state to help tackle this. A 10-minute walk or a specific ‘work-only’ playlist works best in the morning, with five minutes of journaling or physically closing your laptop in the evening to signal that one role is ending and another is beginning.
The Power Of Enclothed Cognition
It is tempting to stay in pyjamas when working from the privacy of your home, but your brain is also paying attention to your wardrobe. Yamout highlights the importance of enclothed cognition: the idea that what we wear influences our psychological processes. “Changing out of sleepwear into work clothes provides a clear signal to the brain that it is time to shift into a more focused, task-oriented state,” she says. Even if you aren’t on camera, dressing up increases productivity and alertness and anchors your mindset, whereas loungewear keeps the body in a passive and relaxed mode.
Combating The Always-Online Guilt
One of the heaviest burdens of remote work is the pressure to be online every second to ‘prove’ you’re working. Yamout notes that this guilt is often rooted in internalised beliefs rather than reality. “Many people equate constant availability with value or competence, which can lead to hypervigilance and anxiety.” There are many ways you can counter this guilt, from frequent reality-checks of your assumptions to consciously differentiating between being responsive and being constantly present. Setting defined hours and communicating them clearly to your team allows for boundary setting, which actually improves your long-term performance.
Watch For The Burnout Red Flags
Burnout in a remote setting is subtle. It might feel like tiredness, but it also often reflects a lack of mental capacity. Individuals can feel persistent cognitive fatigue that doesn’t improve with a night’s sleep and also find themselves with reduced concentration, irritability and working longer hours while feeling less effective. If you find yourself overcompensating for your exhaustion by staying online later, you are likely in a burnout cycle.
Prioritise Micro-Movements
Physical stagnation leads to mental stagnation. Yamout recommends movement breaks every 60 to 90 minutes to reset your posture and oxygen flow. “Movement reactivates the body and supports alertness by engaging the nervous system,” she says. Pair these breaks with a cue, like finishing a specific task or a phone timer, to ensure they become a non-negotiable part of your day.
Drawing The Line With Family
Boundaries at home are most effective when they are proactive, not reactive. To minimise unpredictability and cognitive stress, Yamout suggests something as simple as a closed door or a designated workspace that signals ‘do not disturb.’ It is also beneficial to explain your availability and what interruptions are acceptable before the workday starts. “Setting limits is not about distancing from others,” Yamout concludes, “but about creating structure that supports both work and relationships.”
