Remote Work Wellness Guide: How to Pinpoint What “Wellness” Is to You

When I started working remotely, it felt like a dream—no commute (I had been doing 3 hours a day!) more flexibility, and the freedom to work on my terms. But somewhere between endless pitches and realizing my “office” was a cramped desk next to my bed, I started feeling burnt out, isolated, and, frankly, off-balance. Sound familiar?

If you’re navigating remote work and wondering how to keep yourself grounded, productive, and happy, you’re not alone. I’ve been there. And in this guide, I’ll walk you through how I figured out what wellness means for me and how you can do the same for yourself.

Wellness in the context of remote work

Before jumping into solutions, let’s take a sec to understand what we’re really talking about.

We often associate wellness with exercising or eating healthy but in reality, it’s so much more than that. Wellness is about taking care of your whole self—your body, mind, and even your relationships. According to the Global Wellness Institute, it’s “the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health.” 

Working from home comes with perks, but let’s be honest—it’s not all sunshine and cozy sweatpants. For remote workers, wellness takes on additional layers of importance. When your home becomes your office, it’s easy to blur the line between your personal and professional life, between personal time and work time.

This can lead to challenges, such as:

• Feeling lonely: I used to be a teacher, and I missed the casual chats with my students and co-teachers. And I really missed bouncing creative ideas off of people during lunchtime walks.
• Physical strain: My makeshift workspace wasn’t doing my back or neck any favors. Seriously, I’d never had so many little aches and pains pop up before.
• Blurred boundaries: It felt like I was always “on,” with work bleeding into evenings and weekends. I had lots of flexible time, sure, but zero structure.

It took me a while to identify that these issues were affecting my wellness. But I tried to internalize the action part of taking charge of my wellness, so eventually, I stopped putting it off and focused on four core wellness components.

Components of wellness for remote workers

We’ve covered that wellness is multi-faceted. Let’s break it down even further. There are four key areas I want you to address to improve your well-being while working remotely:

1. Physical wellness

Your physical environment and habits directly affect your health and productivity. Here’s how to take care of your body:

• Optimize your workspace: Invest in an ergonomic chair (I LOVE my Secretlab gaming chair) and raise your laptop to eye level to reduce strain on your back and neck. Bonus points for a sit-stand desk that lets you switch positions every so often.
• Incorporate movement: Set a timer to stand and stretch every hour. Try quick desk exercises or take a short walk to keep your body active. 
• Protect your eyes: I know we’re supposed to use the 20-20-20 rule but honestly…frequent 20-minute breaks would really mess up my workflow. Instead, when you do find yourself taking a break, look at something far away, don’t just open up your phone and scroll. Better yet, get up and walk around.

2. Mental and emotional wellness

Remote work can be mentally taxing, but small adjustments can help you stay balanced:

• Take regular breaks: Step away from your desk for a few minutes to recharge. Do it. Do it now if you have to. 
• Practice mindfulness: Try meditation apps like Headspace to reduce stress and improve focus. I pair my meditation with my gym time. It’s not every day, but it is consistent.
• Gratitude journaling: Write down three things you’re thankful for each day to maintain a positive mindset. In a podcast interview, Amy Morin, author of 13 Things Mentally Strong People Don’t Do, says doing this before bed can also improve your sleep. 

3. Social wellness

Feeling connected is especially important for well-being when working remotely:

• Stay in touch: Schedule regular virtual coffee chats with friends or coworkers. If you’re a freelancer like me, reach out to other freelancers in your network. Schedule a call once a week with different connections.
• Join communities: Find online groups for remote workers or professionals in your field to share tips and stay motivated.
• Plan social activities: Plan them and stick to them. If you’re struggling with disconnecting from work, this one is especially helpful. Get out of the house and go do something with people you like.

4. Work-Life Balance

Maintaining boundaries between work and home life is non-negotiable in my books:

• Set clear work hours: Define your start and end times, and stick to them. This goes for weekends too. No sneak peeks at work emails on a chill Sunday morning. You don’t need it, trust me.
• Create a dedicated workspace: Even a small, defined area for work helps you mentally “leave the office” at the end of the day. It’s great if you have a separate room but if you don’t, try packing up your work things and putting them away each day when you’re finished working.
• “Go” to work: I haven’t tried this personally, but I’m thinking about it. Leave your house and walk around the block before work. When you’re finished, leave and walk around the block again. It’s like simulating going to and from work and is supposed to help you get into and leave work mode each day.

Build your personalized wellness plan

Wellness isn’t one-size-fits-all. To create a plan that works, you first need to define what wellness means to you, address your unique needs, and craft a routine that aligns with your goals and lifestyle. Here’s how to identify your wellness priorities and turn them into actionable steps.

Step 1: Assess your current state of wellness

Before you can create a plan, you need to understand where you stand right now. Start by reflecting on the following:

Evaluate your physical, mental, and emotional health

Ask yourself these questions:

• How does my body feel during and after work? Do I experience aches, fatigue, or stiffness?
• How do I feel mentally? Am I frequently stressed, distracted, or overwhelmed?
• How is my emotional well-being? Do I feel isolated or disconnected?

These insights will help you identify areas that need the most attention.

Track your habits for a week

Keep a simple log of your daily activities and note how they make you feel. For example:

• When do you feel the most energetic?
• What drains your energy?
• What activities bring you joy or a sense of accomplishment?

By reviewing this record, you can spot patterns and pinpoint what might be missing or causing stress in your routine.

Step 2: Define what wellness means to you

Wellness looks different for everyone. For one person, it might mean maintaining high energy levels; for another, it could mean reducing stress or feeling more connected to others. To define your version of wellness:

Identify your priorities

Break down wellness into categories—physical, mental, social, and work-life balance—and ask yourself:

• Which area feels most out of balance?
• What would success in that area look like for me?

For example:

• If you’re struggling with physical wellness, your goal might be to feel more comfortable and energized during work hours.
• If social wellness is lacking, your focus might be building stronger connections with colleagues or friends.

Set Wellness Goals

Make your goals specific and personal. Instead of saying, “I want to feel healthier,” try:

• “I want to stretch for 10 minutes every morning to reduce stiffness.”
• “I want to schedule two virtual coffee chats a week to stay connected.”
• “I want to journal for five minutes before bed to reflect and unwind.”

Step 3: Craft a wellness plan that fits your life

Once you’ve identified your priorities and goals, it’s time to build a plan. Keep it realistic and adaptable to avoid burnout or frustration.

Focus on small, manageable changes

Start with one or two habits in each area of wellness, such as:

• Physical: Take a 15-minute walk during lunch or set up an ergonomic workspace.
• Mental: Schedule short breaks during the day to reset your focus.
• Social: Join an online group or Slack channel for remote workers.
• Work-life balance: Define clear work hours and create an end-of-day ritual to “log off” mentally.

Incorporate activities you enjoy

Wellness shouldn’t feel like a chore. Choose habits that resonate with you. If yoga feels boring, try a dance break instead. If journaling feels tedious, consider voice-recording your thoughts. Remember, this is for the long term and it’s for you. Approaching it in your own way will help keep it sustainable.

Create structure without rigidity

Use tools like a planner or habit-tracking app to integrate these habits into your day. Schedule them at times when they’ll fit naturally, like stretching after a meeting or meditating before lunch.

Step 4: Adjust and evolve over time

Wellness isn’t static—it evolves as your needs and circumstances change. My version of personal wellness changes throughout the year, often with the seasons. Regularly revisit and refine your plan to ensure it continues to serve you.

Monitor your progress

Track how your new habits are affecting your well-being. You can do this with a daily check-in:

• Did I feel energized or drained today?
• Which habits helped me most?
• Are there any activities that didn’t feel effective?

Stay flexible

If something isn’t working, don’t force it. Swap it for another approach that feels better. For instance, if you don’t enjoy solo walks, try inviting a friend or listening to a podcast.

Celebrate wins, big or small

Acknowledge your progress, no matter how small. Whether it’s sticking to a daily stretch routine or taking your first work-free weekend in months, every step is a success worth celebrating.

Step 5: Use tools to support your journey

Leverage resources to make pinpointing and maintaining your wellness easier:

• Wellness Apps: Tools like FitOn (physical activity) or Calm (mental health) can simplify your routine.
• Support Networks: Join online communities or coworking spaces like Focusmate for accountability and connection.
• Professional Guidance: Don’t hesitate to consult a therapist, coach, or nutritionist to tackle specific wellness goals. Sometimes, you do just need a little extra help.

Bring it all together

Pinpointing your version of wellness is about self-awareness and intentional action. By reflecting on your habits, setting clear goals, and starting with small, meaningful changes, you can build a sustainable routine that supports your physical, mental, and emotional health.

Remember: your wellness plan doesn’t have to be perfect—it just has to work for you. Start today by asking yourself, “What one small step can I take toward wellness right now?”

For further inspiration, I asked other remote workers what wellness means to them. Here’s what they said:

“To me, wellness means being able to show up authentically at work without fear of judgment or burnout. These days that looks like me being more proactive in setting clear boundaries between work and my life outside of work. 

Wellness at work also means being part of a supportive environment with open communication and flexibility embedded in the culture. Over the years, I’ve learned that while we can do a lot for our own well-being, the environment and the team (or clients) we work with play a huge role. That’s where the magic happens!”

– Summer West, CWP
Healthcare Content Marketing Specialist & Writer

“Wellness as a remote worker? Simple: it’s the delicate balance between pretending you’re super productive on Zoom and eating your 10th snack of the day without feeling guilty. 😅

But seriously, to me it’s about creating boundaries that actually stick (like not answering emails at 2 AM) and carving out time to recharge without a “to-do” list looming over you. It’s finding that sweet spot where your home doesn’t feel like your office, your office doesn’t feel like your home, and your couch isn’t your second desk. So, yeah, a mix of mental clarity, physical stretches (aka: not turning into a desk chair fossil), and occasionally remembering to take a walk outside.”

– Meenakshi Lohani
Content Strategist & Writer

Looking for more? Join the Making it Brighter community for more remote work wellness tips.