Mind and body

Maintaining a healthy communicative team while remote working

Because all communication and collaboration is done using online tools, it is essential to choose apps and software that match the culture you are trying to create.

If you want to create a fun, laid-back environment, choose tools that match this atmosphere. You also want to make it as easy as possible for your remote team to stay up-to-date. Be it via video conferencing tools, chat apps or the comments section of your project management tool, you need to off er various ways to keep in touch and on top of the work.

Team building does wonders to foster communication, especially among remote workers who do not see each other on a daily basis. While people are self-isolating it’s still possible to be social with platforms such as Skype or Zoom for group messaging and video chats for a lighthearted catch-up to see how everyone is.

Public recognition for a job well done is one of the most effective and most natural ways to motivate a remote team. Shout outs in a team chat, during meetings or any other way, will not only boost morale and motivation but set a standard for other team members to strive for.

John Williams is head of marketing at Instant Offices 

Staying motivated

Structure makes our brains happy because as we don’t have to think about patterns and routines, our brains just go into autopilot. Establishing a set routine (with some room for flexibility) will give your day some structure.

This should make you more efficient, productive and hopefully more at ease in these uncertain times. Even if you put on sweatpants and a jumper, putting on your daytime clothes will make a big difference to your mindset.

If you work in your pyjamas you’ll still be in ‘relax mode’, which won’t motivate you to get things done. You can’t turn around to your boss and ask that quick question when you’re not in the office.

Communication is even more important when the only way to contact your co-workers is online or on the phone. You’ll probably find yourself having more regular meetings via video chat, which will help you all to be on the same page about all the projects you’re working on.

Nimesh Shah is marketing director at Feel Good Contacts

For parents

Try to separate spaces in which you work with the spaces in which family activities take place. For smaller accommodation, keep work to one side of the room and play for the other.

If your children are old enough and are getting on with school work, create a ‘work zone’ for you and the family.

Older children will understand that parents still have jobs. If you have an important meeting, prepare in advance some online activities or quiet reading your children can do to create a quieter environment. Alternatively, schedule meetings for when your child is having a nap to ensure a quiet space. If you live with a partner, divide your day around who is keeping an eye on the children.

For single parents, be open and honest with your colleagues that you are looking after your children single-handedly.

The ‘#StayHomeSaveLives: A guide for Parents’ by Yoopies can be found here: tinyurl.com/ifa-8825

Avoid a pain in the neck

Don’t work on your sofa [if it can be avoided]. The sofa is actually the worst place to work as it encourages you to slump and puts a huge amount of strain on your shoulder and neck area. Get up and walk around your home. While walking, you could try some dynamic shoulder stretches.

Firstly, lift your shoulders, roll them back and squeeze the shoulder blades together, and then allow the shoulders to depress, roll forward and then repeat this exercise. You should also do this movement in reverse.

Next, take a seat and try some dynamic neck exercises to mobilise the area.

You’ll need to move your head up and down, look to the left and right, and also tilt to the left and right. Do not hold the positions for any length of time because the neck is a particularly sensitive area.

To alleviate back pain caused by sitting, extend your spine in a superman position. This involves positioning yourself on all fours on the floor in a table top position.

Then stretch your right arm in front of you and raise and stretch your left leg. Whilst extended stay as straight as possible and keep hips square to the floor.

Alternate with the opposite hands and legs. Hold the position for 10 secs and extend the time as you get more confident with the exercise. Stand up and do your work.

Standing uses more muscles and burns more calories than sitting, and it’s good for your back and posture.

If you can’t stand and work, then stand up every 30 minutes to stretch your chest and extend your spine to reverse the hunched position of sitting. Turn daily tasks into exercises.

If you’re having a video conference, suggest that you all do it standing up. As well as getting you out of your chair, research shows that these types of meetings are a good way of increasing efficiency, making sure that the meeting doesn’t stretch to an hour when it can be done in half the time. 

Break up multiple chunks of sitting time (set an alarm if you feel you need it) with some movement by taking trips to the kitchen. The general rule is to take a walk at least every half an hour to get a glass of water. People get dehydrated when they sit, plus at this time of year you’ll need the extra H20.

When you’re stuck with some dead time, for example, whilst waiting for the kettle to boil, do some light exercises like calf raises, squats or lunges.

Personal trainer Badrul Islam provided this advice on behalf of Feel Good Contacts