How to Create Boundaries when you Work and Sleep in Your Bedroom: Tips for Remote Workers

Why People Work in Their Bedrooms:

This might sound like a silly question. However, think back to your student days when you studied either in the library or on the tiny desk in your wee bedroom in the halls of residence. That is a reality for many who live in boxes like in Hong Kong and Japan. Even though flats and houses here in the UK may have more space, some of us choose to work in our bedrooms anyway.

Reason 1.

You live with your family or flat sharing. Rents in the UK are astronomical so it is understandable to be living with others to save money and cost effective. However, that means the other parts of the flat or house besides your bedroom is a communal space so there is zero privacy. If you need space to talk, teach or coach your client, you only have one option – your bedroom.

Reason 2.

Even if you are not introverted, perhaps your bedroom is your favourite room. It might have been a space where you have always done your best work as to you, it is where you can feel relaxed. That means your brain might be able to think creatively. By working from home, it is easy to maximize your time to work by simply rolling out of bed.

Challenges:

Yes, working from your bed is convenient and comforting. However, that means no separation and so, the line blurs between work and personal life. Psychologically, your mind struggles to get off work, then, you noticed your sleep quality start to take a dive. Since work is so accessible, you might be tempted to pull all-nighter, replying to another email to pull in an extra client. You work-life-balance becomes mostly work dominant which could affect your mental health in the long run. Therefore, for your own sake, it is crucial that you create that boundary even within your bedroom.

Tips for Creating Boundaries for your bedroom workspace for remote workers like you and me:

Below are some ideas for your home off setup:

· Allocate one part of your desk mainly for work

I would suggest the centre of your desk so ensure enough legroom for good posture. This is so important especially if your work requires long periods of sitting down. For other non-work related tasks like shopping on amazing or Netflix binging, sit at a different part of your desk facing other orientation. The point is to condition your body to distinguish work mode and relaxed mode.

· Use a separate chair for work and one for relaxing

Designate a chair exclusively for work, and then sit another chair for when you are unwinding. If revise psychology works on you, use a comfy chair for work and an uncomfy chair for the times you binge watch a TV series or surf the net. It could be a foldable chair that requires the extra step of taking it out.

· Put headphones when you work.

It is a distinguished action to signify to your body to focus and go into work mode. It can help reduce distraction, especially if you live with others or in an apartment with thin walls plus noisy neighbours. When you are not working use speakers or a designated headphones for relaxing.

· Bedroom lighting: One light for work and one for relaxing

Designate a lamp or room lights that are bright enough for work. You will get in enough blue light to tell your internal body clock that it is time to work. Switch to a dimmer warmer light when relaxing. This will tell your body that it is time to relaxing.

· A tidy workspace

This depends on the person. Perhaps you are someone who work in organized chaos and not see the clear space on your desk. For most of us, it is a good idea to keep your desk neat and tidy for calm and focus.

· Only wear your watch when it’s time to work

This will act as a trigger for your body when it is time to get to work.

· Communicate with your friends or family when your work hours are

This is a no brainer but important for your focus as well as maintaining harmony with those you live with. Even write or put a sign up with a road stop sign so they know not to disturb you. This can also help you to separate your work hours to your off hours to maintain a balanced lifestyle.

Final thoughts:

You do not have to use all of these. Experiment with different combinations to see which one is more intuitive for you as an individual. The aim is the condition your body to distinguish between work and play. It is like creating your own on and off switch. When you have found one that works, stick to it for at least 63 days. Research has shown that it requires at least 21 days developing a habit. I found that you also need to persist for another 21 for the habit to stick, and then a further set of 21 days to feel like it is second nature. Hopefully, this will help with improving the quality of your sleep.