From Desk to Calm

Stress Less, Move More, Work Better – From Anywhere

Tag: Thriving as a Remote Worker: Wellness Tips for Success

  • Somatic Therapy for Remote Workers: Healing Stress With Movement

    Somatic Therapy for Remote Workers: Healing Stress With Movement

    Hey there, friend! 👋

    I’m writing this from my home office at 5 PM on a Friday. I just caught myself doing something all too familiar. I was hunched over my laptop. My shoulders were practically touching my ears. My jaw was clenched tight enough to crack a walnut. Sound familiar?

    Last week, I had what I call my “body rebellion moment.” You know the one. Your back screams. Your neck refuses to turn. Your nervous system feels like it’s been running a marathon while sitting still. I had been pushing through deadline after deadline. I was living entirely in my head. I was completely disconnected from the vessel carrying me through each workday.

    That’s when I stumbled (thanks Google) into something that changed everything: somatic therapy for remote workers. I know, I know, it sounds fancy and maybe a little mumbo-jumbo. But stick with me here, because what I discovered will just revolutionize how you handle stress while working from home.

    Table of Contents

    The Hidden Connection Between Remote Work and Body Stress

    Here’s what I learned that blew my mind: Somatic therapy for remote workers isn’t just trendy wellness speak. It’s backed by solid science. This science explains why so many of us feel physically awful despite “just sitting all day.”

    Somatic therapy focuses on the mind-body connection. It recognizes that stress doesn’t just live in our thoughts. Stress literally gets trapped in our tissues, muscles, and nervous system. When we’re constantly in fight-or-flight mode, our bodies store that tension. This happens during back-to-back Zoom calls and impossible deadlines. It’s like a stress savings account we never wanted to open.

    Dr. Peter Levine’s research on trauma and the nervous system is insightful. It shows that our bodies are designed to discharge stress through movement. Think of how animals shake after escaping a predator. But we remote workers? We just… sit there. We internalize everything.

    The numbers are staggering. 79% of remote workers report physical symptoms of stress. Neck and shoulder pain lead the charge. Meanwhile, stress reduction techniques that incorporate body awareness show 40% better results than talk therapy alone for workplace stress.

    What really got my attention was learning that our autonomic nervous system doesn’t distinguish. It treats a saber-tooth tiger the same way as a passive-aggressive email from a client. Both trigger the same physiological response. Unlike our ancestors, we can’t run or fight. We just marinate in stress hormones all day.

    Why Your Home Office Is Sabotaging Your Nervous System

    Remote work creates the perfect storm for somatic stress accumulation. Consider this: we’re isolated and sedentary. We are overstimulated by screens. We also deal with blurred boundaries between work and rest. Meanwhile, our bodies are crying out for movement and regulation.

    The isolation factor is huge. Without the natural movement breaks that come from commuting or walking to meetings, we become what I call “brain-in-a-jar” workers. Our nervous systems get stuck in sympathetic overdrive with no natural reset button.

    Then there’s the paradox of choice paralysis. At home, we have infinite options for how to work, where to sit, and when to eat. But instead of feeling free, many of us freeze up. We default to the least optimal choices: the couch, skipped meals, and 8-hour stretches without moving.

    6 Game-Changing Somatic Practices for Remote Workers

    After diving deep into somatic therapy research and testing everything on myself (and a few willing friends/family members), here are the most effective somatic therapy for remote workers techniques I’ve discovered:

    1. The 90-Second Nervous System Reset

    This is my go-to between meetings. Place one hand on your chest, one on your belly. Breathe in for 4 counts, hold for 4, exhale for 6. The key? Really feel your ribs expanding and your belly rising. This activates your vagus nerve and tells your body it’s safe to downshift from stress mode.

    Pro tip: Set a recurring calendar reminder every 2 hours. Your future self will thank you.

    2. Breathwork Power Sessions

    Here’s where things get interesting. I’ve been experimenting with guided breathwork. It is specifically designed for remote workers. These are 3-5 minute sessions that you can do right at your desk. The Wim Hof method and box breathing are game-changers for resetting your stress response.

    Challenge: Try a 4-7-8 breathing pattern when you feel overwhelmed. It’s like hitting the reset button on your nervous system.

    3. Cold Exposure Therapy (Yes, Even at Home)

    Before you roll your eyes, hear me out. Cold plunges have exploded in popularity for good reason—they’re incredibly effective for nervous system regulation. But you don’t need a fancy setup. You can activate your parasympathetic nervous system with cold showers. Ice baths in your bathtub also help. Even splashing cold water on your wrists and face can be effective.

    Start small: End your regular shower with 30 seconds of cold water. Work up from there. Personally I hate them but I am working up to 60 seconds.

    4. Micro-Movement Meditation

    This is about bringing awareness to the tiny movements your body is already making. Feel your chest rise and fall. Notice your feet on the floor. Gently roll your shoulders. It’s meditation through movement, and it’s perfect for those of us who struggle with traditional sitting meditation.

    Try this: Set a phone alarm to go off every hour. When it rings, take 60 seconds to notice and gently move every part of your body.

    5. Emotional Freedom Technique (EFT) Tapping

    I was skeptical about tapping on pressure points while saying affirmations, but the research is compelling. EFT helps discharge stored emotional energy from your body while calming your nervous system. Plus, it’s discrete enough to do during a muted video call.

    Basic sequence: Tap on your side of hand (karate chop point). Say “Even though I feel stressed, I completely accept myself.“

    6. Progressive Muscle Release

    This isn’t your typical progressive muscle relaxation. You’re scanning for areas where stress is hiding. Then, you consciously invite those muscles to soften. Think of it as a body meditation.

    Night routine: Spend 10 minutes before bed scanning from your toes to your head. Ask each muscle group to release the day’s tension. I imagine my body must be shut down manually. I work my way down from the brain to the soles of my feet.

    Interactive Assessment: How Stressed Is Your Body?

    Take our 2-minute Body Stress Assessment. Click here to discover which somatic practices align with your specific stress patterns. This personalized approach ensures you’re not just trying random techniques but implementing strategies that address your unique nervous system needs.

    Your 7-Day Somatic Experiment

    Ready to feel the difference in your body? Here’s your challenge for this week:

    Day 1-2: Start with the 90-second nervous system reset. Do it 3 times throughout your workday.

    Day 3-4: Add 5 minutes of breathwork. Morning or afternoon—your choice.

    Day 5-6: Incorporate cold exposure. Even 30 seconds counts.

    Day 7: Combine all three and notice how your body feels compared to Day 1.

    I want to hear about your experience! Drop a comment below or send me an email about which technique surprised you the most. Did you discover stress hiding in places you didn’t expect? Did your sleep improve? Your focus?

    The beautiful thing about somatic therapy for remote workers is that it meets you where you are. It meets you literally at your desk, in your pajamas, between Zoom calls. You don’t need special equipment or a total lifestyle overhaul. You just need to start listening to the wisdom your body has been trying to share with you.

    Ready to transform your work-from-home experience from the inside out? Your nervous system is waiting for you to come home to yourself.

    To create calm in your remote work life, explore more resources. Check out additional stress reduction techniques at From Desk to Calm.

    Cheering you on,

    Tim

    P.S. Fun fact: Your vagus nerve—the key player in nervous system regulation—is actually the longest cranial nerve in your body. It’s like having a built-in stress-relief superhighway, and somatic practices are the on-ramp. Cool, right?

  • Corporate Virtual Wellness Ideas

    Corporate Virtual Wellness Ideas

    How Our Team Tripled Its Engagement—No Office Required

    Hey friend 👋,

    Have you ever looked around your (virtual) office and realized—wow, we’re all here, but are we… really here? That happened to me not long ago. I was running from one video call to another, seeing more “Sorry, you’re muted” face palms than real smiles, and felt my own energy (and my team’s!) quietly draining away. I realized we were getting things DONE, but the spark? The joy? That part had almost vanished.

    The Moment I Hit Pause

    One afternoon, after another batch of Zoom fatigue, I thought: “There’s got to be a better way.” So I decided to run a small experiment—what if “wellness” was just part of our remote routine? I’ll be honest, I didn’t know if anyone would join in. But what happened truly surprised me: People showed up. They laughed. They moved. They even started sharing their own ideas!

    Let me break down what’s actually worked for us (including some unexpected moments of hilarity):

    1. Team Stretch Breaks: Tiny Moves, Big Smiles 🧘

    Our company was already promoting a step app. So instead of counting steps, we started scheduling spontaneous “stretch breaks” during long project days. Someone would ping the group with a quick “Stretch time!” message. For five minutes, we’d all stand up and follow a set of silly or simple stretches. These included shoulder rolls, neck turns, or even a goofy dance move thrown in. No gear, no prep—just a shared moment to get the kinks out and laugh together. It became a favorite ritual and a much-anticipated pause that kept our energy (and postures) in much better shape!

    2. Small Rituals, Big Impact

    Enter “Mindfulness Mondays.” We’d start the week with a 5-minute guided meditation. Sometimes it was led by a team member. Other times, we used just a Headspace link. Even the skeptics admitted it made Mondays less… Monday. If you’re curious how to get started, check out Headspace or Insight Timer for free sessions.

    3. Sharing = Connecting (and Laughing)

    Anybody that knows me knows I love to laugh. The sillier the better. I even have a Dad jokes calendar that I share with my team. I set up a channel for sharing anything health-related—lunch pics, silly desk stretches, even weird wellness podcasts. Turns out, sharing “what’s actually working” became the most talked about part of our weeks! The whole team started swapping ideas (and way too many salad photos).

    4. Make It Optional (and Gently Encouraging)

    Here’s the magic: all of our wellness ideas came with zero pressure. I don’t know about you, but I don’t like to be forced to do anything. So my motto was show up if you want, skip it if you need to. Oddly enough, I found people were eager to join in. It felt like a “no judgment, all welcome” invitation.

    Your Challenge This Week

    Pick one idea up there (or get creative!) and give it a shot—either with your team or just for yourself. Maybe invite a colleague to a “step break” after lunch. Set up a “Mindfulness Monday” invite, or share your favorite go-to snack or podcast in your Slack. See what sparks something—maybe you’ll get a few laughs (or new lunchtime buddies) in the process.

    If you try it, I genuinely want to hear how it goes! Just reply to this email, comment below, or tag me in your best virtual wellness moment this week. Let’s keep the energy (and real-life connection) alive—even if it’s through a camera lens.

    Cheering you on, Tim

    P.S. Got any wellness hacks that worked for your remote team? Drop them in the comments so others can try them too!

  • Burnout

    Burnout

     Are You Stuck in Survival Mode? Here’s the Secret to Breaking Free

    Hey friend,

    Lately, I’ve been hit with that familiar sense of being overwhelmed—like there’s just too much coming at me from all directions. Maybe it’s too many hours scrolling social media (guilty 🙋). It might be the nonstop barrage of headlines about the Government/economy. Or perhaps it’s just realizing I haven’t made time to get outside and breathe fresh air. It’s like the pressure keeps building, and I can feel it taking a toll on my mood and energy. Sometimes, it’s hard to tell what’s weighing me down most—but I know that something’s got to give.

    Why Trying to “Just Calm Down” Doesn’t Work

    Here’s the punchline: Stress isn’t just in your head, and you can’t outthink your way to calm. Our bodies were built to survive lions, not daunting inboxes or family arguments. But in the modern world, nobody tells your nervous system the threat is over. So you just… stay wired, even when you’re “done” for the day.

    Three Moves That Actually Finish Your Stress Cycle

    Let’s get practical. These are my go-tos now—they sound simple, but they truly work:

    1. Move Your Body (Even Just a Little!)
    A brisk walk, dancing around your living room, ten minutes of yoga. Physical activity tells your body, “Hey, we’re safe now.” It truly is the reset button. Most days after work, I take a short hike around the block. Sometimes, I grab my wife and get out after supper for an hour. Sometimes I will cut the grass on my lunch hour even if it doesn’t really need it.

    2. Breathe Like You Mean It
    Deep, slow breaths. I like the 4-7-8 method. These breaths signal your nervous system that it’s okay to shift gears. It’s free, takes 60 seconds, and it works. In through the nose, out through the mouth.

    3. Real Connection
    Text a friend, give your dog a belly rub, share a hug that lasts longer than usual. Positive social contact does wonders—don’t underestimate the power of being truly seen.

    And bonus points if you can laugh or cry. (Seriously. That’s science-backed.) I am not ashamed to cry in front of my kids. No, seriously, ask them

    My Favorite Mindset Shift: Rest Is a Necessity, Not a Treat

    The biggest lesson? Rest isn’t a reward for when you’ve done enough. It’s fuel for staying human. You’re allowed boundaries. You’re allowed to say no. And yes, self-care isn’t selfish—it protects your ability to give, create, and love. That’s one of the reasons behind this blog, ✍️ helps me to relax.

    Your Challenge: Stress Cycle Check-In

    Here’s what I want you to try this week:

    • Choose one of the stress cycle finishers above. It could be movement, breathing, or connection. Incorporate it into your daily routine. Do this especially after facing something stressful.
    • Notice if you feel a shift (even just a small one).
    • What stress cycle practice most resonates with you right now?

    You deserve more than just making it through. Let’s get better at this—together.

    Cheering you on, Tim

    Explore More

    Ready to tackle more wellness strategies? Visit From Desk to Calm for expert advice.

  • 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! 📸

  • Daily Routines of High-Performing Remote Workers

    Daily Routines of High-Performing Remote Workers

    Hey there! ⭐

    I used to think the most productive remote workers were the ones posting LinkedIn updates at 5 AM. They wrote about their “morning grind” and color-coded calendars. You know the type — up at dawn, green smoothie in hand, crushing goals before most people hit snooze.

    Then I actually started talking to people who consistently deliver exceptional work from home, and I was shocked. The highest performers I met weren’t necessarily early risers or productivity hackers. But they all had one thing in common: rock-solid daily routines that worked with their natural rhythms, not against them.

    Take CJ, a project manager who mentored me early in my remote work journey. I was struggling to fit into a traditional 9-to-5 schedule. I also felt guilty about my afternoon energy crashes. Meanwhile, CJ was quietly revolutionizing how I thought about productivity. He started work at 10 AM, took genuine lunch breaks, and wrapped up by 4 PM sharp. Yet his project delivery rate was unmatched, and his team consistently hit every deadline. His secret? He’d designed his remote work routines entirely around his peak energy windows instead of fighting against his natural rhythms.

    What High Performance Really Looks Like

    After studying dozens of top-performing remote workers, I made a surprising discovery. Success isn’t about having the “perfect” daily schedule when working from home. It’s about having consistent systems that create predictable outcomes.

    The most productive remote workers don’t wing it. They don’t rely on motivation or willpower. Instead, they’ve built productive habits remote workers can depend on, regardless of how they feel on any given day.

    These aren’t complicated systems or time-tracking apps. They’re simple, sustainable routines that create structure in an environment where structure doesn’t naturally exist.

    4 Essential Elements of High Performance Routines

    1. The Protected Morning Window

    Every high-performing remote worker I studied guards their first 1-2 hours fiercely. But here’s the twist: what they do during this time varies dramatically.

    Some common approaches:

    • The Early Bird: Up at 6 AM for exercise, journaling, and strategic planning
    • The Slow Ramp: Gentle morning routine with coffee, reading, and gradual work entry
    • The Power Start: Immediate dive into the day’s most important task
    • The Preparation Ritual: Review schedule, set intentions, organize workspace. This is my most important approach.

    The key isn’t the specific activity — it’s that this time belongs to them, not their inbox or urgent requests. High performers use this window to set their day’s tone rather than react to everyone else’s priorities.

    2. Strategic Deep Work Blocks

    Productive remote workers have figured out when their brain works best and ruthlessly protect those hours.

    How they structure focus time:

    • Time blocking: Dedicated 2-3 hour chunks for challenging work
    • Theme days: Mondays for strategy, Tuesdays for creation, etc.
    • Peak energy mapping: Scheduling hardest tasks during natural energy highs
    • Communication boundaries: Specific hours for emails/meetings vs. solo work. Simple and effective but somewhat elusive for some.

    They don’t try to do deep work all day. Instead, they identify their 3-4 peak hours and build their entire schedule around protecting them.

    3. Intentional Break Architecture

    This was the biggest surprise: high-performing remote workers are strategic about their breaks, not just their work time.

    Effective break patterns I observed:

    • Micro-breaks: 5-minute walks between tasks
    • Movement breaks: Stretching, yoga, or quick workouts every 2 hours
    • Nature breaks: Stepping outside, even briefly, during the day
    • Social breaks: Quick calls with colleagues or family members
    • Creative breaks: Playing an instrument, doodling, or other non-work activities

    They don’t see breaks as “time off” — they see them as fuel for sustained high performance.

    4. The Shutdown Ritual

    Every high performer has a clear end-of-workday routine that signals to their brain: “Work is done.”

    Common shutdown elements:

    • Task capture: Writing down tomorrow’s priorities. I personally look at the next days schedule to help with this.
    • Workspace clearing: Organizing desk and closing programs. In my case, I collect all my post it notes and doodles.
    • Transition activity: Exercise, cooking, or family time
    • Gratitude practice: Reflecting on the day’s wins. I record these for my weekly summary to my boss.
    • Physical boundary: Closing laptop, leaving office, changing clothes. Most days I head right to my garage to grab my lawn mower, of pull some weeds. Its all about clearing my head.

    This isn’t about stopping at a specific time (though many do). It’s about creating a clear psychological transition from work mode to personal mode.

    Building Your High Performance Routine

    Start With Your Energy, Not Your Schedule

    Before you design your routine, track your energy for one week:

    • When do you feel most alert and creative?
    • What time of day do you naturally start to fade?
    • When are you most easily distracted?
    • What activities give you energy vs. drain it?

    Use this data to design your ideal daily structure.

    Design Your Non-Negotiables

    High performers typically have 3-5 non-negotiable elements that happen every workday:

    • A specific morning routine (even if it’s just 10 minutes)
    • One protected deep work block
    • A real lunch break away from screens. I have it blocked off in my calendar yet people still send meeting requests 😱
    • Some form of movement
    • A clear work shutdown

    Start with just 2-3 elements and build from there.

    Create Flexibility Within Structure

    The best remote work routines have consistent frameworks but flexible details. For example:

    • Always exercise in the morning, but vary the activity
    • Always have a shutdown ritual, but adjust timing based on workload
    • Always protect deep work time, but shift the hours as needed

    Test and Adjust Weekly

    High performers treat their routines like experiments. They try something for a week, assess how it felt, and make adjustments. They’re not married to any particular approach — they’re married to the process of continuous improvement.

    Your Challenge This Week 🎯

    Pick one element from the high performance routines and commit to testing it for five days:

    • Design a 15-minute morning routine
    • Block out 2 hours for deep work daily
    • Take three intentional breaks each day
    • Create a simple shutdown ritual

    Don’t try to overhaul your entire day. Just experiment with one piece and notice how it affects your energy, focus, and overall satisfaction with your work.

    What does your current remote work routine look like? Are there patterns that serve you well, or areas where you feel like you’re constantly playing catch-up?

    Hit me up in the comments — I’m curious about what routines you’ve tried and what’s worked (or hasn’t worked) for you.

    Here’s to building systems that make success feel less like luck and more like inevitability.

    Talk soon, Tim

    P.S. Remember: the best routine is the one you’ll actually stick to. Don’t aim for perfection — aim for consistency. Small, sustainable changes compound into remarkable results over time. 🚀

  • Setting Better Goals as a Remote Worker: A Simple 3-Step System

    Setting Better Goals as a Remote Worker: A Simple 3-Step System

    Hey there! 👋

    I spent my first year of remote work feeling constantly busy. However, I never really accomplished anything meaningful. My to-do list was endless, but at the end of each week, I couldn’t point to any significant progress.

    Sound familiar?

    It wasn’t until I had a brutal performance review that I realized the problem: I was confusing motion with progress. I was checking off tasks but not moving toward any clear objectives. Without the natural structure of an office environment, I’d lost sight of what actually mattered.

    That’s when I discovered that remote work doesn’t just require different communication skills. It requires a completely different approach to goal setting.

    Why Traditional Goal Setting Fails Remote Workers 🎯

    Here’s what I learned the hard way: The goal-setting approaches that work in traditional offices often fall flat. They do not work effectively when you’re working from home.

    In an office, you get constant feedback from colleagues, impromptu check-ins with your manager, and visual cues about priorities. When I worked in a 911 call center it was collaborative. At home, you’re flying solo most of the time. Remote professionals thrive on clear and achievable goals to maintain focus, motivation, and productivity in their unique careers.

    Without this external structure, vague goals like “improve performance” or “be more productive” become meaningless. You need goals that can guide your decisions when no one’s watching.

    The 3-Step Remote Goal-Setting System

    After studying what actually works for remote workers and testing it with my own career, I developed this simple system that’s transformed how I approach my work:

    Step 1: The Focus Filter

    Start by identifying your top 3 priorities for the quarter. Not 5, not 10—just 3. These should be outcomes that would make a real difference in your role or career.

    Ask yourself: “If I could only accomplish 3 things in the next 90 days, what would move the needle most?”

    Write these down and keep them visible. I put mine on a sticky note next to my monitor.

    Step 2: The SMART Translation

    I just learned about SMART goals. Take each priority and transform it into a SMART goal (Specific, Measurable, Achievable, Relevant, Time-bound). SMART goals are Specific, Measurable, Achievable, Relevant, and Time-Bound. To save time, I created a template and keep it in my personal SharePoint files. My boss loved my SMART goals so much, she asked me to share it with my colleagues.

    Try to change “improve client relationships” to a more specific goal. Aim to “increase client retention rate from 85% to 90% by the end of Q2.” Accomplish this through monthly check-in calls with each client.

    The key is making your goals so specific that you’ll know exactly when you’ve achieved them.

    Step 3: The Weekly Reality Check

    Every Friday, spend 15 minutes reviewing your progress. Ask yourself:

    • What did I accomplish this week that moved me closer to my goals?
    • What obstacles did I encounter?
    • What needs to change next week?

    This isn’t about perfection—it’s about staying connected to your priorities when the daily chaos tries to pull you off course. I started emailing my boss with my wins to keep myself on their radar.

    Your Challenge This Week 🚀

    Right now, before you do anything else, write down your top 3 priorities for the next 90 days. Don’t overthink it—just brain dump what feels most important.

    Then pick one priority and turn it into a SMART goal using the framework above. Just one. You can come back to the others later.

    The goal isn’t to revolutionize your entire approach to work this week. It’s to create one clear target that can guide your decisions when you’re feeling scattered.

    What’s one area where you’ve been spinning your wheels lately? What would real progress look like there?

    Hit reply and share your biggest challenge with staying focused while working remotely. I love hearing about what people are working on, and sometimes an outside perspective can help clarify what matters most.

    If you like this post, check out: How to run an effective remote 1 on 1 meeting

    You’ve got this, Tim.

    P.S. That brutal performance review I mentioned? It was actually a gift. My manager pointed out that I was great at executing tasks but terrible at strategic thinking. Now I use this 3-step system. It ensures I’m always working on the right things. I focus on not just the urgent things. The difference has been night and day.

  • Setting Boundaries With Clients or Coworkers When You Work Remotely

    Setting Boundaries With Clients or Coworkers When You Work Remotely

    Hey friend! 👋

    A client pinged me on Slack at 9:47 PM last Tuesday. They asked to “quickly hop on a call” about their project. My laptop was off, I was winding down with my Kindle, and bedtime was calling. But guess what? I almost opened that laptop and said, “Sure, give me five minutes.”

    Sound familiar? If you’re nodding, you’ve probably felt the pressure of remote work’s “always on” culture. When your office is your home, setting boundaries feels like a Herculean task. Let’s explore the reasons behind this issue. We’ll also discuss how to resolve it with proven strategies to protect your time. These strategies will also safeguard your mental health in 2025.

    Why Remote Work Boundaries Are Hard to Set

    Remote work blurs the line between personal and professional life. People assume you’re always available—after all, you’re just at home, right? This hits hardest for:

    • People Pleasers: Saying “no” feels like letting someone down. We’d rather sacrifice our evenings than seem unhelpful.
    • New Hires: You’re eager to prove yourself, and setting boundaries feels like risking your reputation.
    • High Performers: Your competence makes you a magnet for “urgent” requests, piling on the pressure.

    Here’s the reality: Weak boundaries don’t make you a better worker—they lead to burnout and resentment. In 2025, remote work tools like Slack and Zoom will be more integrated than ever. Therefore, setting boundaries is critical to staying productive. It is also crucial for staying sane.

    5 Proven Strategies for Setting Remote Work Boundaries

    IAfter coaching dozens of remote workers and refining my own approach, here are five actionable strategies to set boundaries without guilt:

    1. The “Response Time” Framework

    Define when and how you’ll respond to communications. I tell clients: “I check email twice daily at 9 AM and 3 PM EST. I respond within 24 hours.” For urgent matters, text me—but urgent means truly urgent, like a project deadline at risk.

    Stick to this consistently. It’s scary at first, but clients and coworkers adapt when you set clear expectations. Data from a 2025 Remote.co survey shows 78% of remote workers feel more respected when they communicate response times upfront.

    2. The “Helpful Redirect” Method

    Instead of a flat “no,” offer an alternative. For example: You could say, “I can’t join a call tonight, but I’m available at 10 AM tomorrow.” Another option is, “Weekend work isn’t possible, but I’ll prioritize this Monday.” This shows you’re collaborative while protecting your time. A 2025 FlexJobs report found that 65% of remote workers using redirects felt less stress without compromising client satisfaction.

    3. The “Proactive Communication” Approach

    Get ahead of boundary violations. Add a note to your email footer or Slack status: “I work Monday–Friday, 9 AM–5 PM EST. I don’t check messages after hours or on weekends. Please don’t feel pressured to reply outside your own work hours.” This sets expectations early, reducing awkward follow-ups. Tools like Gmail’s signature settings or Slack’s status updates make this easy to automate.

    4. The “Boundary Buddy” System

    Partner with a colleague who’s also working on boundaries. Check in weekly to discuss moments where you struggled to say no. This accountability helps you stay firm and realize most “urgent” requests can wait. A 2025 study from the Remote Work Institute found that peer support increased boundary adherence by 40%.

    5. Leverage Technology for Boundaries

    Use 2025’s latest tools to enforce your limits:

    Calendar Blocks: Reserve “focus time” or “personal time” slots on your shared calendar to prevent meeting overload.

    Schedule Send: Tools like Gmail or Outlook let you draft emails during off-hours but send them during work hours.

    Do Not Disturb: Set Slack or Teams to “away” after 5 PM to signal unavailability.

    Your 2025 Boundary Challenge 💪

    This week, pick one boundary to enforce. Try turning off Slack notifications after 7 PM or delaying non-urgent email replies until the next workday. Start small to build confidence. The goal isn’t to be unavailable—it’s to be intentional about your availability.

    • For People Pleasers: Saying “yes” to everyone makes you unreliable to yourself. Those who matter will respect your limits.
    • For New Hires: Healthy boundaries won’t get you fired—they’ll show you’re organized and value your work-life balance.
    • For High Performers: Protect your energy to maintain your edge. You can’t pour from an empty cup.

    What’s one boundary you’ve been hesitant to set? Drop a comment below

    Take Control of Your Remote Work Life

    That 9:47 PM call I mentioned? It was about a minor design tweak that took 15 minutes the next morning. Now, I have a firm rule: No calls after 8 PM unless it’s a genuine emergency. (Spoiler: After working as a 911 call taker, I can confirm font choices aren’t emergencies.)

    Ready to reclaim your time? Share your boundary struggles in the comments or hit the like button. Let’s make 2025 the year you work smarter, not harder.

    If you liked this post check out: A simple 3 step system for setting better goals

    You’ve got this, Tim.

  • 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.

  • 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.

  • 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!