From Desk to Calm

Stress Less, Move More, Work Better – From Anywhere

Tag: Employee wellbeing

  • Brain Fog Solutions: 6 Science-Backed Supplements for Mental Clarity (2025 Guide)

    Brain Fog Solutions: 6 Science-Backed Supplements for Mental Clarity (2025 Guide)

    What Causes Brain Fog? (The Science Behind Mental Fatigue)

    Hey friend,

    It’s 2 PM. I just realized I’ve been staring at the same email for fifteen minutes. I haven’t actually been reading it. This tells you everything you need to know about where my brain has been lately. Just last week, I found myself in my kitchen. I was holding my phone but couldn’t remember why I came in there. I wondered if my brain had officially gone on vacation without telling me 🧠.

    Sound familiar?

    You know that feeling when you walk into a room and completely forget why you went there? Or when you’re mid-sentence in a Zoom meeting and your thoughts just… vanish? I’ve been there more times than I’d like to admit, especially during these intense remote work days.

    Here’s the thing though—my supplement journey actually started for a completely different reason. After recovering from COVID, I was struggling with lingering fatigue and kept getting sick every few weeks. That’s when I discovered how crucial vitamin D and zinc were for my immune system. Within a couple of months of consistent supplementation, I stopped getting every bug that went around. Then, something unexpected happened. My brain fog started lifting too.

    That connection got me curious. If the right nutrients could transform my immune health so dramatically, what else was my brain missing? That’s when I decided to dive deep into brain health. I focused not just on the usual “get more sleep” advice (though that’s important too). I wanted to really understand what our brains need to thrive. And here’s what surprised me most: sometimes our brains are literally starving for the right nutrients. This occurs no matter how “healthy” we think we’re eating.

    The supplement conversation around brain health isn’t just wellness industry hype. There’s real science behind this. Modern lifestyles might be leaving our brains nutritionally depleted. Let me share what I’ve learned (and tested on myself) over the past few months.

    Table of Contents

    • The Science Behind Brain Nutrition
    • My Personal Brain Health Journey
    • 6 Game-Changing Brain Health Strategies
    • Your Brain Health Action Plan
    • Ready to Boost Your Brain Power?

    The Science Behind Brain Nutrition

    Your brain uses about 20% of your daily energy intake. This is surprising since the brain is only 2% of your body weight. It’s like having a high-performance sports car that needs premium fuel to run properly.

    But here’s the kicker. Modern soil depletion means even our “healthy” foods contain significantly fewer nutrients than they did 50 years ago. A 2004 study in the Journal of the American College of Nutrition reported a significant decline. Protein, calcium, phosphorus, iron, riboflavin, and vitamin C have all decreased. These declines were found in fruits and vegetables. This decline has occurred since 1950.

    Add to our stress-filled remote work lives. Consider our irregular eating patterns. Our brains are constantly overstimulated by screens and notifications. These factors create a perfect storm for cognitive decline.

    The good news? Research shows that targeted nutritional support can make a dramatic difference in cognitive function, memory, and mental clarity. A 2020 study in Nutrients journal found that specific combinations of vitamins, minerals, and omega-3 fatty acids significantly improved memory. These nutrients improved working memory. These combinations also enhanced attention in healthy adults within just 12 weeks.

    I started paying attention to this. I noticed my afternoon brain fog was becoming a daily occurrence. It was not just an occasional thing. That’s when I realized my brain wasn’t just tired—it was hungry for the right nutrients.

    My Personal Brain Health Journey

    After weeks of feeling mentally sluggish, I made a decision. I chose to treat my brain health with the same intentionality I’d give to training for a marathon. I started tracking my cognitive energy alongside my food intake, sleep, and stress levels.

    The patterns were eye-opening. I experienced my sharpest thinking in the morning after taking specific supplements. My worst brain fog happened on days when I skipped meals or relied too heavily on caffeine.

    6 Best Supplements for Brain Fog and Mental Clarity

    Discover 6 science-backed supplements that eliminate brain fog and boost mental clarity. Includes dosages, timing, and real results from someone who beat post-COVID brain fog

    1. Omega-3 Fatty Acids for Brain Health

    Your brain is about 60% fat, and omega-3 fatty acids are crucial for maintaining healthy brain cell membranes. I noticed a significant improvement in my mental clarity after adding a high-quality fish oil supplement (2-3 grams daily).

    • Challenge: Start with a lower dose to avoid digestive upset
    • Look for supplements with both EPA and DHA
    • Consider algae-based options if you’re vegetarian
    • Take with food for better absorption

    2. B-Complex Vitamins for Cognitive Energy

    B vitamins are like the spark plugs for your brain’s energy production. B12, folate, and B6 work together to support neurotransmitter production. They also reduce homocysteine levels. High homocysteine levels are linked to cognitive decline.

    • Take a high-quality B-complex supplement in the morning
    • Look for methylated forms (methylcobalamin, methylfolate) for better absorption
    • Avoid taking late in the day as B vitamins can be energizing
    • Watch out for: Neon yellow urine is normal—it’s just excess B2

    3. Magnesium: The Relaxation Mineral 🌙

    About 80% of people are magnesium deficient, and this mineral is crucial for over 300 enzymatic reactions in your brain. I take magnesium glycinate before bed and noticed both better sleep and improved next-day focus.

    • Start with 200-400mg before bedtime
    • Magnesium glycinate is gentler on the stomach than oxide
    • It helps with stress management and better sleep quality
    • Pro tip: If you get leg cramps, you definitely need magnesium

    4. Vitamin D: The Sunshine Vitamin for Your Mind

    Low vitamin D levels are linked to depression, brain fog, and cognitive decline. Since most of us work indoors, supplementation becomes crucial for brain health.

    • Get your levels tested first (aim for 30-50 ng/mL)
    • Take with K2 and fat for better absorption
    • Most people need 2000-4000 IU daily
    • Important: This is one supplement where testing is essential

    5. Adaptogens for Stress Resilience

    Chronic stress literally shrinks your brain. Adaptogens like rhodiola, ashwagandha, and lion’s mane mushroom help your brain adapt to stress while supporting cognitive function.

    • Lion’s mane mushroom supports nerve growth factor
    • Rhodiola helps with mental fatigue and stress
    • Ashwagandha reduces cortisol levels
    • Start slowly: These are powerful—begin with half the recommended dose

    6. The Timing Protocol ⏰

    When you take supplements matters almost as much as what you take. I developed a simple morning and evening routine that maximizes absorption and effectiveness.

    Morning: B-complex, omega-3, vitamin D with breakfast Evening: Magnesium, adaptogens 1-2 hours before bed With meals: Fat-soluble vitamins (D, omega-3) for better absorption Empty stomach: Some adaptogens work better this way, but listen to your body

    How to Create Your Brain Health Supplement Routine

    Ready to give your brain the nutrition it deserves? Start with just one or two supplements rather than overwhelming your system (and your wallet). I recommend beginning with omega-3 and a B-complex, as these provide the biggest foundational impact.

    Track your energy and mental clarity for two weeks before and after starting. Use a simple 1-10 scale rating system for morning mental clarity, afternoon energy, and overall focus. This data will help you identify what’s actually making a difference versus what’s just expensive urine.

    Remember: supplements work best as part of a holistic approach. They’re meant to supplement a healthy lifestyle, not replace good sleep, regular movement, and stress management.

    Brain Fog FAQs and Next Steps

    Your challenge this week: Choose ONE supplement from the list above and commit to taking it consistently for 14 days. Track your mental energy each day and notice the changes.

    I’d love to hear about your experience—drop a comment below and share which supplement you’re trying first. Have you noticed any brain health game-changers in your own life? Your insights might be exactly what another reader needs to hear. If you’re ready to dive deeper into creating a sustainable wellness routine, you should explore evidence-based strategies. These strategies actually fit into your busy life. Explore more evidence-based strategies at From Desk to Calm.

    Here’s to clearer thinking, better focus, and finally feeling like yourself again. Your brain has been working overtime for you—it’s time to return the favor.

    Talk soon, Tim

    P.S. Fun fact: Your brain generates about 20 watts of power—enough to light a dim bulb! No wonder it needs premium fuel to keep shining bright. ✨ Next week, I’m diving into the surprising connection between gut health and mental clarity. (Spoiler: your second brain in your gut might be running the show more than you think!)

    Disclaimer: This post is for educational purposes only and not intended as medical advice. Always consult with your healthcare provider before starting any supplement regimen. This is especially important if you have existing health conditions or take medications.

    By Tim | Published: August 31, 2025 | Last Updated: August 31, 2025

  • Doomscrolling

    Doomscrolling

    Breaking Free From the Doomscroll: How to Reclaim Your Mental Space

    Hey friend! 👋
    Last night, I picked up my phone to check the weather—just a quick glance, I told myself. Two hours later, I was still scrolling. I was reading news articles and debates raging over the recent Sydney Sweeney/American Eagle ad controversy. The avalanche of reactions only fueled my sense of anxiety. My head buzzed, my chest felt tight, and somehow I was both overstimulated and completely empty. Sound familiar?

    That’s when I realized I had a serious doomscrolling problem. And based on conversations with friends, family, and honestly, most humans I know, I’m definitely not alone.

    Scrolling felt like control—but it was quietly ruining my life.

    Did you know? The average person checks their phone 352 times a day!! No wonder we feel scattered and anxious all the time.

    What I Learned About This Modern Addiction 🧠

    Here’s the thing about doomscrolling that took me way too long to figure out: It’s not really about staying informed. It’s about avoiding something else.

    For me, I realized I was using the endless scroll. It was a way to avoid the uncomfortable feeling of being alone with my thoughts.
    Bored? Scroll. Anxious? Scroll. Procrastinating on work? Definitely scroll.

    The problem with doomscrolling is it amplifies negative emotions instead of easing them. It’s like scratching a mosquito bite—you think it’ll bring relief, but it only makes the itch worse and risks infection.

    Four Strategies That Actually Break the Cycle

    1. The “Phone Parking” Method
     Instead of trying to use willpower (which fails), I started physically removing the temptation. I bought a charging station for my kitchen and “park” my phone there when I get home.
    The key is making it inconvenient enough that you have to be intentional about picking it up. Those extra 10 steps give your brain time to ask: “Do I actually need this, or am I just bored?”

    2. Replace the Habit, Don’t Delete It
     Going cold turkey never worked for me. I identified what I was actually looking for when I reached for my phone. Usually, it was a mental break or stimulation. I found healthier alternatives.
    Now, when I feel the urge to scroll, I have a list of 5-minute alternatives. I can make tea or empty the garbage cans in the washrooms. I might text a friend something specific (not just “hey”). Alternatively, I can step outside and take three deep breaths.

    3. The “News Curfew” Rule
     I stopped consuming news after 8 PM. Not because I don’t care about the world, but because late-night anxiety spirals don’t actually help anyone.
    I get my news from two trusted sources, once in the morning, for a maximum of 15 minutes. That’s it. Everything else is just feeding the anxiety machine.

    4. Create “Friction” for Social Apps
     A hack my son taught me was to remove social media apps from my phone’s home screen. I turned off all notifications except for calls and texts. Now, if I want to check Instagram or X, I have to search for the app.
    That tiny bit of friction has cut my usage by about half. Most of the time, by the time I find the app, I realize I don’t actually want to use it.

    Your Challenge This Week 📱

    Pick ONE of these strategies and commit to trying it for just three days. Not forever—just three days. I recommend starting with the phone parking method since it’s the easiest to implement and has the biggest immediate impact.

    Pay attention to what happens when you reach for your phone and it’s not there.
    What were you feeling? What were you trying to avoid or distract yourself from?

    I’d love to hear what works for you. Hit reply and share your story—or your struggle. Sometimes our best solutions come from the comments section!

    If you trip up, that’s okay. Every scroll is a chance to notice, pause, and choose again.

    You’ve got this, Tim

    P.S. Last nights spiral I mentioned? It started because I was avoiding writing a difficult email for work. The irony? I spent two hours consuming content about other people’s problems instead of spending 15 minutes solving my own. Sometimes the thing we’re avoiding is so much smaller than the mental energy we spend avoiding it.

  • Dream Boards

    Dream Boards

    Hey there! ✨

    I used to roll my eyes at vision boards. They seemed like something you’d find between crystals and motivational quotes on Pinterest. They are pretty to look at. However, they are not practical for someone trying to build a real remote career.

    Then last January, I felt stuck in the same work-from-home rut. I’d been in this rut for months. I decided to give it a shot. What did I have to lose? I grabbed some old magazines, scissors, and a piece of poster board. I fully expected to create something cheesy. I thought it would end up in a closet within a week.

    Eight months later, I’ve redesigned my home office into a space that actually energizes me. I just booked three weeks in Italy for September. I will be working from cafes in Rome and taking client calls with the Tuscan countryside as my backdrop. That “someday” vision is finally going to happen! The dream board is still hanging above my desk, and honestly? It’s been one of the most practical tools I’ve ever used for my remote career..

    Turns out, there’s a big difference between wishful thinking and intentional visualization.

    Why Dream Boards Hit Different for Remote Workers

    Here’s what I discovered: Remote work is uniquely suited for dream board magic. It allows us to have complete control over our environment. We can also fully manage our schedule. Traditional office jobs constrain you with commutes, dress codes, and physical locations. In contrast, remote work lets you design your ideal life around your career.

    The challenge? With infinite possibilities comes decision paralysis. Without a clear vision of your desired remote work life, it’s easy to drift into a default routine. This routine can feel more like survival than thriving.

    A dream board for remote workers isn’t about manifesting a Ferrari (though if that’s your thing, go for it). It’s about getting crystal clear on the lifestyle, work environment, and professional goals that remote work can uniquely provide. Then, keep those visions front and center every single day.

    4 Essential Categories for Your Remote Work Dream Board

    1. Your Ideal Work Environment

    This section focuses on the physical and digital spaces where you do your best work.

    Include images of:

    • Dream home office setups — natural light, plants, inspiring artwork
    • Alternative workspaces — coffee shops, co-working spaces, outdoor settings
    • Technology and tools — that standing desk, good lighting, quality headphones
    • Organization systems — clean desks, beautiful storage, minimal setups

    The goal isn’t to create Pinterest envy. It’s to clarify what kind of environment makes you feel energized and focused, then work toward creating it.

    2. Lifestyle Integration Goals

    Remote work’s superpower is blending life and work in ways that serve you better.

    Visualize:

    • Flexible schedule benefits — morning workouts, school pickup, midday breaks
    • Travel and workations — that laptop-on-the-beach shot (if that’s actually appealing to you)
    • Family time — working from home while kids play, cooking lunch with your partner
    • Personal pursuits — the hobby you’ll have time for, the skills you want to develop

    This isn’t about work-life balance — it’s about work-life integration that feels authentic to you.

    3. Professional Growth and Income

    Get specific about where you want your remote career to go.

    Include:

    • Salary or revenue goals — actual numbers, not just “more money”
    • Skills you want to develop — certifications, courses, new technologies
    • Types of projects or clients — the work that excites you
    • Professional recognition — speaking at conferences, industry awards, thought leadership
    • Team and collaboration — the kind of colleagues you want to work with

    Remote work can sometimes feel isolating from career advancement. A dream board keeps your professional ambitions visible and actionable.

    4. Freedom and Flexibility Outcomes

    This is where you capture the “why” behind choosing remote work.

    Visualize:

    • Geographic freedom — living where you want, not where jobs are. For me that would be Italy. Great food, great people, great work life balance, the list goes on and on.
    • Time autonomy — controlling your schedule, peak productivity hours
    • Financial independence — emergency fund, investment goals, debt freedom
    • Reduced stress — no commute, comfortable clothes, pets nearby
    • Personal growth — the person you become when you’re not constrained by traditional work

    Creating Your Remote Work Dream Board

    Go Physical, Not Digital

    There’s something powerful about cutting, pasting, and touching your dream board. The physical process of creating it engages different parts of your brain than scrolling through Pinterest.

    Be Ruthlessly Specific

    Instead of generic “success” images, choose pictures that represent your exact definition of success. What does your ideal Tuesday look like? What time do you start work? What’s your workspace vibe?

    Include Process, Not Just Outcomes

    Add images that represent the habits and routines leading to your dream remote work life. This can include morning meditation, learning new skills, networking calls, and exercise breaks.

    Update Quarterly

    Your remote work dreams will evolve. Schedule quarterly dream board reviews to add new goals and celebrate achieved ones.

    Place It Where You’ll See It Daily

    This isn’t wall art. It’s a daily reminder system. Put it somewhere in your workspace where you’ll notice it regularly.

    Making Your Dream Board Actionable

    The Monthly Check-In

    Look at your dream board and ask:

    • What’s one small step I can take toward each category this month?
    • Which dreams feel closer than they did three months ago?
    • What obstacles am I facing, and how can I address them?

    Connect Dreams to Daily Actions

    For each major goal on your board, identify:

    • One daily habit that moves you closer
    • One weekly action you can take
    • One monthly milestone to aim for

    Celebrate Progress

    When you achieve something from your dream board, mark it with a gold star. You could also use a checkmark or move it to an “achieved” section. This positive reinforcement keeps the momentum going.

    Your Challenge This Week 🎯

    Create the foundation for your remote work dream board. You don’t need to finish the whole thing — just start:

    1. Gather materials: poster board, magazines, scissors, glue stick
    2. Spend 30 minutes cutting out images that represent your ideal remote work life
    3. Choose one category to focus on and create that section
    4. Put it somewhere you’ll see it tomorrow morning

    Don’t overthink it. The magic happens in the doing, not the planning.

    What does your dream remote work life actually look like? Not the Instagram version, but the real, specific, daily experience you want to create?

    Hit reply and tell me about one thing you’d definitely include on your dream board. I love hearing about people’s unique visions for their remote work life.

    Here’s to making the invisible visible and turning “someday” into “this year.”

    Talk soon, Tim

    P.S. If you create a dream board this week, tell me about it in the comments. There’s something incredibly inspiring about seeing other people’s visions come to life — plus, I’d love to cheer you on! 📸

  • Remote Work and Depression: What to Watch For

    Remote Work and Depression: What to Watch For

    Hey friend 💙

    Three months into remote work, I found myself wearing the same hoodie for four days straight. Not because I was busy or forgot to do laundry — I just couldn’t seem to care anymore.

    My morning routine had shrunk to rolling out of bed five minutes before my first meeting. I’d unmute myself, smile brightly, contribute to discussions, then mute again and stare blankly at my screen. My teammates thought I was thriving. Inside, I felt like I was disappearing.

    The weird part? I couldn’t pinpoint why. I had flexibility, no commute, and I could work in my pajamas. Wasn’t this supposed to be the dream?

    It took weeks to realize what was happening. Working from home had quietly rewired my brain. The changes occurred in ways I didn’t see coming.

    The Hidden Mental Health Challenge of Remote Work

    Here’s what nobody talks about when they celebrate remote work flexibility: isolation doesn’t announce itself with a loud crash. It creeps in quietly, one disconnected day at a time.

    I spoke with mental health professionals and other remote workers. I learned that depression working from home is more common than we think. Remote work is appealing due to autonomy, flexibility, and fewer interruptions. However, these aspects can also create perfect conditions for mental health struggles.

    The tricky part is that remote work depression doesn’t look like the depression we see in movies. It’s subtle, functional, and easy to dismiss as just “having an off week.”

    4 Warning Signs to Watch For

    1. Your World is Shrinking

    This was my first red flag, though I didn’t recognize it at the time.

    Watch for:

    • Going days without leaving your house
    • Declining social invitations more often
    • Feeling anxious about “normal” social interactions
    • Your conversations becoming limited to work topics only

    Your office is your bedroom. Your commute is 10 steps. It’s easy for your physical and social world to contract without you noticing. This isn’t just about being introverted — it’s about losing connection to the world outside your screen.

    2. The “Productivity Paradox”

    Remote work can create a confusing relationship with productivity that feeds depression.

    Signs to notice:

    • Working longer hours but feeling less accomplished
    • Difficulty celebrating wins or recognizing good work
    • Feeling guilty during any downtime
    • Measuring your worth entirely by output

    When your home becomes your office, the boundaries between “productive” and “resting” blur. You find yourself working more but feeling less satisfied, creating a cycle that’s exhausting and demoralizing.

    3. Physical Symptoms Disguised as “Remote Work Life”

    Depression working from home often shows up in your body first:

    • Chronic fatigue that sleep doesn’t fix
    • Changes in appetite or eating patterns
    • Headaches or neck pain beyond normal “screen time” issues
    • Difficulty concentrating, even on tasks you normally enjoy

    It’s easy to blame these on “too much screen time” or “bad ergonomics.” Sometimes that’s true. But when multiple physical symptoms appear together, your body may be signaling something deeper.

    4. Emotional Numbness Masquerading as “Professional”

    This one surprised me the most. I thought I was just becoming more “professional” and focused.

    Watch for:

    • Feeling emotionally flat during work hours
    • Difficulty feeling excited about projects you used to enjoy
    • Going through the motions in meetings without really engaging
    • Feeling disconnected from your colleagues, even during video calls

    When you’re depressed, maintaining that “professional” video call persona can drain your emotional reserves. It leaves little energy for genuine connection or enthusiasm.

    Creating Your Mental Health Safety Net

    Check In With Yourself Weekly

    Every Friday, ask yourself three questions:

    • When did I last have a meaningful conversation with someone outside of work?
    • What did I do this week that brought me genuine joy?
    • Am I taking care of my basic needs (sleep, nutrition, movement)?

    These aren’t productivity questions — they’re humanity questions.

    Build “Connection Anchors”

    Schedule regular touchpoints with people who know you beyond your work role:

    • Weekly coffee calls with friends
    • Regular check-ins with family
    • Joining virtual communities around your interests
    • Even brief interactions like chatting with a neighbor

    Connection isn’t networking — it’s about being seen and known as a whole person.

    Create Physical Boundaries

    Your environment shapes your mental state more than you realize:

    • Designate work-free zones in your home
    • Change clothes between work and personal time
    • Take real lunch breaks away from your workspace
    • Go outside daily, even if it’s just for five minutes

    Know When to Ask for Help

    If you’re experiencing several warning signs for more than two weeks, it’s time to reach out. This might mean:

    • Talking to a trusted friend or family member
    • Contacting a mental health professional
    • Reaching out to your company’s employee assistance program. My company has a free resource Employee Assistance Program which I have reached out to a few times for help
    • Joining a support group for remote workers
    • Talk to a spouse or family member

    Getting help isn’t a sign of weakness — it’s a sign of self-awareness

    Your Challenge This Week 🌱

    Pick one person in your life who makes you feel like yourself. Reach out to them this week — not for work, not for a favor, just to connect.

    Send a text. Schedule a call. Suggest a virtual coffee. The format doesn’t matter. What matters is creating a moment of genuine human connection outside of your work bubble.

    Depression working from home thrives in isolation. Connection is its kryptonite.

    How are you really doing? I mean actually doing, not just professionally. Hit reply and let me know — sometimes just naming what we’re experiencing out loud helps us process it.

    Take care of yourself, Tim

    P.S. If you’re struggling right now, please know that what you’re experiencing is valid and you’re not alone. Remote work depression is real, and it’s treatable. Consider this your reminder that asking for help is actually the strongest thing you can do. 💙

  • 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.

  • 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