🎒 Microlesson

🪞 Reflect

How often do you move around during your workday?

💡 Concept

Sitting for long periods during a remote workday can increase fatigue, decrease focus, and even lead to health issues over time. The good news is that little changes like taking small breaks, stretching, or doing light exercises can boost your energy, improve mental clarity, and enhance your overall well-being. These habits are easy to build and can make a big difference in how you feel and perform.

Here are some easy ways to incorporate movement into your remote workday:

📌 Schedule microbreaks.
Set a timer to remind yourself to take short breaks every 30–60 minutes. When the timer goes, stand up, stretch, or take a quick walk to recharge your focus and avoid stiffness.

🌐 Incorporate light exercises.
Try simple movements like chair stretches, desk yoga, or a few squats during your breaks. These exercises improve circulation, reduce muscle tension, and give you an energy boost without disrupting your workflow.

🏢 Use the Pomodoro Technique®.
Work for 25–30 minutes, then take a 5-minute movement break. This method keeps your productivity high while allowing your mind and body to reset regularly.

👥 Turn work calls into walking meetings.
If possible, go on walks when taking phone calls. This habit combines productivity with physical activity, making the most of your work time.

Staying active throughout the day can enhance your energy, mood, and focus, helping you thrive in a remote work environment.

🎬 Take Action

Start integrating movement into your workday with these quick steps:

• Set up reminders to get up and move once an hour.

• Keep a list of simple exercises or stretches near your workspace as a visual reminder.

• Take at least one walk, indoors or outdoors, during your lunch break.

🧠 Keep Learning

Learn more about how to build healthy remote work habits in the Remote Work Certification program.

✅ Check In

🎁Learn with your team!

Refer our weekly microlessons to your team members to learn as a group! Just follow the instructions in the section below to get started.