From Desk to Calm

Stress Less, Move More, Work Better – From Anywhere

Category: Tips for Success

  • Zoom Fatigue Is Real: How to Recover and Prevent It

    Zoom Fatigue Is Real: How to Recover and Prevent It

    Hey there! 👋

    I had three back-to-back video calls yesterday. By the end of the day, I felt like I’d been hit by a truck. Not physically tired—mentally drained in that specific way that only comes from staring at screens full of faces for hours.

    Sound familiar?

    I used to think I was just being dramatic. “It’s just sitting and talking,” I’d tell myself. “How hard can it be?”

    Turns out, pretty hard.

    What I Learned About This Weird Exhaustion 🧠

    I did some digging. I also carried out a lot of personal experimentation. I discovered that Zoom fatigue isn’t just “in our heads.” There’s real science behind why video calls feel so much more draining than in-person meetings.

    The culprit? Our brains are working overtime to process things that should be effortless. We’re constantly trying to read facial expressions through pixelated screens, managing the cognitive load of seeing ourselves (hello, self-consciousness!), and dealing with tiny audio delays that throw off our natural conversation rhythm.

    It’s like having a conversation while doing mental gymnastics. No wonder we’re exhausted.

    Here’s What Actually Works to Beat It

    I’ve tested a bunch of strategies over the past few months, and these four have made the biggest difference:

    1. The “Audio-Only” Rule

    For every third meeting, I suggest we go audio-only. “Let’s just talk while we walk around or grab coffee,” I’ll say. The pushback is usually minimal, and the relief is immediate. I found out by mistake as my wifi was lagging, and I asked permission to turn off my camera to improve its quality. Others joined in and viola! instant stress relief. Now I will ask permission at the beginning of the meeting to leave my camera off. I’ll make a joke about being shy. But you do what you feel comfortable with.

    2. The 25-Minute Meeting

    Instead of defaulting to 30-minute blocks, I started scheduling 25-minute meetings. Those extra 5 minutes between calls are a game-changer—enough time to stand up, stretch, and mentally reset.

    3. Hide Self-View (Seriously)

    This one felt weird at first, but hiding your own video feed eliminates about 40% of the mental strain. Right-click your face and select “Hide Self View.” You’ll still be visible to others, but you won’t be constantly monitoring your own appearance.

    4. The “20-20-20” Recovery

    Every 20 minutes during long calls, look at something 20 feet away for 20 seconds. This trick I learned during my 911 days when I had to work 16 hr shifts. It sounds simple, but it gives your eyes and brain a micro-break from the screen intensity.

    Your Challenge This Week 💪

    Pick ONE of these strategies and commit to trying it for the next five days. Just one. See how it feels.

    I’m curious—which one resonates with you most? And if you’ve discovered your own tricks for managing video call burnout, I’d love to hear them.

    Hit reply and let me know what you’re going to try. I read every response, and honestly, your insights often spark my best newsletter ideas.

    Talk soon, Tim.

    P.S. If you’re feeling brave, try the audio-only suggestion in your next team meeting. You might be surprised how much more engaged everyone becomes when they’re not worried about their camera angle.

  • Mental Health Matters: Stress Management for Remote Employees

    Mental Health Matters: Stress Management for Remote Employees

    Hey friend,

    Let’s talk about something that doesn’t get enough airtime: stress. Did you know remote workers report 45% higher stress levels than their office-based peers? I believe it. When your home becomes your office, it’s hard to escape that “always-on” feeling. Not always being allowed to vent can lead to anxiety build-up. It’s difficult to separate work from life without clear boundaries. Anxiety can accumulate rapidly, like steam in a pressure cooker.

    I’ve felt it myself. Some days, the isolation and constant meetings made my mind race and my patience run thin. But over time, I found a few simple habits that really helped me manage stress and protect my mental health.

    Stress-Busting Techniques That Work

    Here are some practical ways to keep stress in check while working from home:

    • Practice 5-minute mindfulness breaks between meetings
      Just a few minutes of focused breathing or a quick meditation can reset your mood and energy.
    • Schedule real lunch breaks away from screens
      Step away, eat mindfully, and let your brain recharge—no emails, no scrolling on your work computer. I use my lunch break to cut my grass or work on this blog.
    • Set phone-free hours for digital detox
      Give yourself permission to unplug. Even an hour away from notifications can make a world of difference.
    • Limit email time to specific windows
      I learned this great tip from project management: check and respond to emails only during set hours—say, between 10:00 and 12:00. Let your team know your schedule so they’re not expecting instant replies all day. It’s a game changer for reducing constant distractions.
    • Create a worry journal to dump racing thoughts
      Write it all down. Getting worries out of your head and onto paper can be surprisingly freeing.
    • Use breathing exercises during overwhelming moments
      Try box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat a few times and notice the calm.
    • Get outside for a quick walk if the weather allows
      Even a 5- or 10-minute stroll around the block can clear your head, boost your mood, and give you a fresh perspective.
    • Listen to calming music
      Whether it’s classical, jazz, or your favorite chill playlist, music can soothe your nerves and help you focus.

    And here’s a little lighthearted reminder: being home so much means your family gets a front-row seat to your stress. Try not to take out your frustrations on them—they didn’t sign up to be your personal punching bag! (Though a little patience on both sides goes a long way.)

    David, a remote consultant I know, used to feel overwhelmed all the time. Then he started doing 10-minute morning meditations. Within weeks, his focus improved and his panic attacks disappeared completely. It’s amazing what a few intentional minutes can do.

    Ready to Prioritize Your Mental Wellness?

    Pick one of these stress-busting habits and try it out this week. Notice how you feel, and don’t be afraid to tweak your approach. If you have a favorite mental health tip, share it in the comments. Let’s help each other thrive, not just survive.

    Take care of yourself,
    Tim.

  • Nutrition Hacks for Busy Remote Workers: Eat Well, Feel Better

    Nutrition Hacks for Busy Remote Workers: Eat Well, Feel Better

    Nutrition Hacks to Stay Energized While Working from Home 🥗

    Hey friend,

    Picture this: It’s 3 PM, you’re deep in a work-from-home slump, and the kitchen is calling your name. That bag of chips is just ten steps away, and before you know it, half the pantry is gone. Sound familiar? I’ve been there—when I first went remote, I was thrilled to ditch my old shift-work life. I had big plans: morning walks, early bedtimes, and getting fit. Instead, my home became a 24/7 snack bar, and I gained 40 pounds in two years. My energy tanked, my focus faded, and I knew something had to change.

    After some trial and error (and a lot of empty chip bags), I discovered simple nutrition habits. These habits turned things around. No fad diets, no complicated meal plans—just practical hacks that fit a busy remote work life. Here’s what I learned and how you can stay energized and productive without losing your mind in the kitchen.

    The Lesson: Small Nutrition Wins Make a Big Difference

    When your kitchen is your coworker, it’s easy to fall into mindless snacking. But I discovered that small, intentional changes—like prepping meals ahead or swapping junk food for smarter snacks—can boost your energy, sharpen your focus, and keep you from raiding the fridge every hour. These habits aren’t about perfection; they’re about making healthy eating effortless, even on chaotic workdays. Here’s how I did it, and how you can too.

    4 Simple Nutrition Hacks for Remote Workers

    1. Prep Mason Jar Salads on Sunday 🥬

    Planning ahead is a game-changer. Spending an hour on the weekend to prep lunches saves you from defaulting to unhealthy choices during the workweek.

    • How to do it: Layer mason jars with sturdy greens (like kale or spinach), veggies, protein (like chickpeas or grilled chicken), and dressing at the bottom to keep it fresh. Make 4–5 jars for grab-and-go lunches.
    • Why it works: It’s a no-brainer meal that stays fresh for days, cutting out midweek cooking stress.

    2. Swap Chips for Apple Slices with Almond Butter 🍎

    Craving that satisfying crunch? There’s a healthier way to scratch that itch without the post-snack crash.

    • How to do it: Slice an apple and pair it with a tablespoon of almond butter. Sprinkle a pinch of sea salt or cinnamon for extra flavor.
    • Why it works: You get crunch, sweetness, and healthy fats that keep you full and focused longer than processed snacks.

    3. Keep a Water Bottle at Your Desk 💧

    Hydration is your secret weapon against fatigue and boredom eating. A coworker who moonlights as a fitness coach tipped me off to this one, and it’s a game-changer.

    • How to do it: Keep a reusable water bottle on your desk and aim for 8 glasses a day. Set a phone reminder to sip regularly.
    • Why it works: Staying hydrated boosts energy and curbs mindless snacking—plus, it’s an excuse to stand up and refill!

    4. Batch Cook Proteins in an Air Fryer 🍗

    Having ready-to-go proteins makes healthy meals quick and easy, even when you’re slammed with work.

    • How to do it: Use an air fryer to cook a batch of chicken, tofu, or salmon on Sunday. Season with simple spices like garlic powder or paprika, then store in the fridge for salads, wraps, or quick dinners.
    • Why it works: Pre-cooked proteins mean you can whip up a balanced meal in minutes, no excuses.

    Bonus: Quick Recipe to Fuel Your Morning

    Try Overnight Oats with Banana and Cinnamon for a breakfast that keeps you focused:

    • Mix 1/2 cup oats, 3/4 cup milk (or milk substitute), 1 sliced banana, and 1/2 tsp cinnamon in a jar.
    • Refrigerate overnight. Enjoy cold or warmed up.
    • Pro Tip: Add a tablespoon of chia seeds for extra fiber and staying power.

    Your Challenge This Week

    Pick one of these hacks to try this week. You could prep a couple of mason jar salads. Alternatively, swap your usual snack for apple slices. Notice how it impacts your energy and focus. Got a favorite healthy snack or meal prep tip? Share it in the comments below, I’d love to hear what works for you! Let’s keep each other accountable to feeling great while working from home. 💪

    Take care,
    Tim.

  • The Ultimate Guide to Staying Fit While Working from Home

    The Ultimate Guide to Staying Fit While Working from Home

    Hey friend,

    I recently learned a startling fact. It made me rethink how I spend my workdays. Spending long hours seated each day could be putting your heart at risk, even if you’re diligent about regular exercise. A recent study highlights that sitting for more than 10.6 hours daily is strongly associated with a higher risk of heart failure. It further indicates the risk of cardiovascular death. This underscores the need to limit sedentary time to protect your heart health. Yikes, right?

    Your home office might feel cozy and comfortable, but all that sitting? It’s quietly sabotaging your health. The good news? You don’t need to overhaul your entire routine to make a difference. Small movements sprinkled throughout your day can have massive benefits.

    Movement That Fits Your Workday

    Here are some easy ways to sneak movement into your remote work routine without interrupting your flow:

    • Desk squats during video calls (camera off!) — Stand up and sit down a few times while you listen or chat.
    • Neck rolls and shoulder shrugs every hour — Simple stretches to release tension and reset your posture.
    • Walking meetings for phone conversations — Pace around your space instead of sitting still.
    • Standing desk intervals throughout the day — Alternate between sitting and standing to keep your body engaged.
    • 5-minute stretch breaks between tasks — Use these mini breaks to wake up your muscles and refresh your mind.

    Lisa, my boss, started setting hourly movement reminders on her phone. After just three months, her nagging back pain vanished, and her energy levels soared. She calls these little bursts “exercise snacks,” and swears by how they add up to big changes.

    Ready to Move More?

    If you’re looking to feel better and boost your energy, start by picking just one small movement habit. Add this habit into your day. You can stand during calls, stretch between tasks, or take a quick walk. These tiny changes can make a huge difference over time. Try it out this week and notice how your body responds. And if you find a movement trick that works for you, I’d love to hear about it. Please reply in the comments below and share!

    Here’s to feeling great while working from home.

    Take care,
    Tim.

  • Easy Wellness Activities for Remote Teams: Virtual Fun That Works

    Easy Wellness Activities for Remote Teams: Virtual Fun That Works

    Easy Remote Team Wellness Activities to Boost Productivity and Connection

    When teams invest in wellness together, the results go far beyond individual health—they transform the entire work culture. 

    Remote teams that prioritize wellness are 31% more productive and 3x more likely to stay engaged

    Remote work doesn’t have to mean remote wellness. Building strong team connections through shared remote work wellness activities creates bonds stronger than any virtual happy hour.

    Proven Virtual Wellness Activities for Remote Teams

    • 30-day step challenges with team leaderboards to encourage friendly competition
    • Weekly guided meditation sessions via video call to reduce stress and improve focus
    • Virtual cooking classes featuring healthy recipes to promote team nutrition
    • Online yoga or stretching breaks between meetings to boost physical health
    • Digital detox challenges with friendly competition to improve mental clarity

    At my remote company, we host “Virtual Lunch and Learns” every month. In each session, a team member shares a passion. It might be meal prepping, stress management techniques, or a quick desk yoga routine. We all grab our lunches, tune in, and learn something new together. These virtual wellness activities have sparked great conversations. They have uncovered hidden talents. They have become a highlight of our remote work routine. This is a simple and effective way to stay connected and inspired.

    Why Remote Work Wellness Initiatives Matter

    Prioritizing wellness as a remote team is essential. It helps combat common issues like isolation, burnout, and disengagement. These issues often arise in remote work environments. Shared remote team wellness activities encourage accountability, foster camaraderie, and provide crucial breaks from screens and deadlines. These moments of connection spark creativity. They boost morale. They remind every team member they are part of a supportive community. They are not just isolated individuals working alone.

    How to Get Started with Remote Team Wellness

    Start small:

    Introduce one new remote wellness activity per month and gather team feedback.

    Make it inclusive:

    Offer a variety of virtual wellness options so all employees, regardless of fitness level or interest, can participate.

    Celebrate progress:

    Recognize team achievements and personal milestones to keep motivation high and engagement strong.

    Ready to boost your remote team’s health and productivity?

    Share your favorite virtual wellness activity in the comments or subscribe for more expert tips on building a healthier, happier remote workforce.

    Thank you for reading! Start strengthening your remote team’s wellness today.

    Tim.

  • Remote Work Loneliness: 7 Ways to Beat Isolation & Stay Connected

    Remote Work Loneliness: 7 Ways to Beat Isolation & Stay Connected

    Hey there, remote warrior! 👋

    You know that feeling when it hits 2 PM and the silence in your home office becomes deafening? Does that make you feel isolated and lonely working remotely?

    I was there just last Tuesday. Sitting at my desk, staring at my laptop screen, and suddenly feeling like I was floating in digital space. No office buzz. No “hey, did you see that email?” conversations. Just me, my coffee mug, and the sound of my neighbor’s dog barking.

    That’s when it hit me: I hadn’t had a real conversation with another human being in three days. Sure, I’d exchanged messages in Slack. I attended a couple of Zoom meetings with the cameras off (see my camera off hack here). But actual human connection? Zero.

    Why Remote Workers Feel Isolated

    Here’s something that stopped me in my tracks: 43% of remote workers report feeling lonely at work—higher than office employees.

    I used to think remote work was the dream. No commute, no office politics, work in your pajamas if you want. But nobody warned me about the isolation creeping in like fog. The way productivity starts to dip when you realize you’re essentially talking to yourself all day.

    After 23 years working in a 911 call center, I was surrounded by people, constant communication, and high-energy teamwork. Transitioning to remote work felt like moving from a bustling city to a deserted island.

    Here’s what I’ve learned though. Building genuine connections from home isn’t just possible. It can be more intentional than those quick hallway chats at the office. And when the isolation does hit hard, having strategies for your mental health becomes crucial. I dive deeper into stress management techniques in another post: “Stress management for remote employees“.

    🔧 Four Game-Changing Strategies That Actually Work

    1. The 15-Minute Daily Check-In

    Schedule a quick video call with one teammate every day. Not for work updates—for actual human connection. Ask how their weekend was, what they’re watching on Netflix, if their cat is still knocking things off their desk. These micro-connections add up fast.

    2. Virtual Coffee Dates (But Make Them Real)

    Block 30 minutes on your calendar twice a week for “coffee with colleagues.” Grab your actual coffee or tea, turn on your camera, and just chat. I started doing this with Chris from planning, and we’ve covered everything from sourdough starter tips to career goals. It’s become the highlight of my week.

    3. Join Your Professional Tribe Online

    Find online communities in your industry. I joined three different groups for emergency services professionals, and suddenly I had peers to bounce ideas off again. Reddit, Discord, Facebook groups, professional forums—there’s a community for everything.

    4. Create “Office Hours” for Spontaneous Connection

    Set aside 2-3 hours each week where you’re available for informal calls. Post it in your team chat: “Office hours 2-4 PM Tuesday—drop in if you want to chat about anything!” You’d be amazed how many people crave these unstructured conversations.

    My COVID Game-Changer 🎮

    When the pandemic hit and even our 911 center went partially remote, I was struggling. The team dynamics we’d built over decades were falling apart. People were stressed, disconnected, barely talking outside of emergency calls. The fear was real people!!

    So I did something that felt a little crazy: I started hosting weekly virtual game nights.

    Every Friday at 7 PM, anyone from our team could join a video call. We’d play online games together. Nothing fancy—trivia, Pictionary, even just chatting while playing mobile games.

    The transformation was incredible. Team morale went through the roof. People started collaborating better during work hours. Friendships that had been fading came back stronger. We were laughing together again, sharing stories, remembering that we actually liked each other.

    The best part? It only took two hours a week, and the benefits lasted all week long.

    Your Mission This Week 🚀

    Pick one strategy from above and commit to trying it this week. Just one.

    Maybe it’s sending a message to a colleague asking if they want to grab virtual coffee on Thursday. Maybe it’s finding one professional group to join online. Maybe it’s blocking out an hour on your calendar for “random colleague calls welcome.”

    Start small, but start today.

    Remote work doesn’t have to mean remote from each other. Some of my deepest professional friendships have been built over video calls, shared screens, and virtual game nights.

    What’s your biggest remote work loneliness challenge right now? Hit reply and let me know—I read every message and often share solutions in future newsletters.

    Talk soon, Tim

    P.S. If you found this helpful, bookmark this for those 2 PM loneliness moments. You’re not alone in feeling alone. 💙

    The silence hits hardest around 2 PM. No colleague chatter. No spontaneous brainstorming. Just you and your screen.

    Remote isolation damages mental health and productivity. But connection is entirely possible from home.

    Combat Loneliness:

    • Schedule daily video check-ins with teammates
    • Host virtual coffee breaks and lunch dates
    • Join online communities for your industry
    • Create “office hours” for informal colleague calls

    Ready to reconnect? Bookmark this website for daily support and connection strategies!

  • Remote Work That Works: Tips to Thrive, Not Just Survive

    Remote Work That Works: Tips to Thrive, Not Just Survive

    Are you a freelancer, telecommuter, or remote employee looking to stay healthy, productive, and balanced while working from home? You’re in the right place! At Your Remote Work Wellness Hub, we’re dedicated to helping you thrive—no matter where your workspace is.

    Expert Advice for the Modern Remote Worker

    After 25 years in public safety—23 of those as a shift worker—I know how demanding work can impact your health and well-being. When I transitioned to a hybrid home office, I discovered new challenges and solutions for maintaining a healthy lifestyle. Here, I share that hard-earned knowledge with you, so you can benefit from expert advice tailored specifically for remote workers.

    Actionable Tips You Can Use Today

    Whether you’re setting up your first home office or looking to upgrade your daily routine, you’ll find practical, easy-to-implement tips on topics like:

          •     Ergonomic Home Office Setups: Learn how to arrange your workspace to reduce strain, boost comfort, and prevent injury.

          •     Stress Management for Remote Employees: Discover effective strategies to manage stress, stay focused, and maintain your mental health.

          •     Work-Life Balance: Find out how to set boundaries, schedule breaks, and make time for what matters most.

    Practical Tools to Support Your Wellness

    We review and recommend the best digital tools and resources and other workspace management apps—to help you organize your tasks, streamline your workflow, and create a healthier, more productive environment at home.

    Your health and wellness matter—no matter where you work.

    Explore our site for the latest tips, guides, and resources to help you feel your best and do your best work, every day.

    Welcome to your new wellness hub!

    The groundwork for all happiness is good health – Leah Hunt