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How to Survive – And Thrive – Working from Home

An African Canadian woman sitting and smiling at her desk with a laptop.

(Guest post by Diana Rocca, Founder of DREROC Marketing Strategy)

It’s no secret; 2021 and 2022 became the years we all worked from home – thanks Covid! According to Statista, as of 2021, over 30% of Canadian workers now work permanently from a home office — and that number is only increasing.

While working from home can come with plenty of benefits — hello, no commute and no work clothes — it can also present some, not-so-fun challenges. Working from home can leave some people feeling isolated, bored, and unproductive. Does this sound familiar?

Here are some of my tips on how to not only survive, but thrive, from your home office.

Stay hydrated

Water is my go-to when working from home. Studies have shown that staying hydrated not only helps fend off fatigue, but it can also keep your mood elevated — which is just what you’ll need to get through those back-to-back Zoom meetings.

Not a fan of water? Try squeezing lemon juice into your water bottle to up the flavour profile.

Start your day right

By beginning your day well, you’ll set yourself up for a happy, productive day — even if you’re only traveling across the hall. A morning meditation followed by a hearty, nutritious breakfast is the foundation for my days. A great weekday breakfast is whole grain oatmeal topped with nuts and berries. It’ll give you a boost in fibre, protein and antioxidants. Meanwhile, meditation can help you clear your mind and gain new perspectives for the day ahead. It’s the perfect one-two punch to start your day.

One of my favourite meditation apps is Headspace or simply listening to instrumental music on YouTube.

Organize your day to minimize distractions

Incorporating time blocking into my workday has been life changing. I’m more productive and efficient, plus it minimizes distractions. This method is a way to organize your day into manageable blocks or chunks, and each block of time is dedicated to one particular task or group of similar tasks.

At the beginning of each day, I take pen to paper (yep – really getting back to basics) and organize my entire workday into blocks of time. To ensure I’m staying focused on the task at hand I check emails twice per day, so I dedicate the start and the end of each day to answering emails, and fill up the middle blocks with tasks starting from highest to lowest priority. Finally, at the end of the day, I set aside time to clean and organize my desk. Remember… clean desk, clear mind.

Keep moving

Working from home can lead to a lot of extra sitting — especially if you used to walk or bike during your commute. Keep moving — whether it’s a workout, walking the dog, or yoga, carve out time each day to get up and move.

I typically aim for movement or a mini break every hour. Not only does this get the blood flowing, but it also provides an added boost of energy – leaving me feeling more productive and ready to tackle any task at hand. Believe it or not, micro breaks like this throughout the day are key to staying productive.

Lighting and ergonomics are key

If you’re going to be spending a lot of time working from home, make sure you have a good, healthy set up. This means getting plenty of natural light, along with a good chair that promotes good posture. This will help you avoid injury, pain, and fatigue.

And don’t forget to “dress up” your home office space with pieces that inspire you. Whether that be plants, art – or even listening to music – it’s important to curate a home office space that cultivates good work habits simply because you “feel good” working in that space.

Set clear boundaries

Finally… leave work at work. Even when the work takes place in your home office.

When you work from home, it can be hard to create clear boundaries between your work life and home life. Set definitive times so that you know when to switch off from work. Leave your office space and spend your free time elsewhere in your home.

– Written by Diana Rocca, Founder of DREROC Marketing Strategy and top 5 branding expert by Yahoo Finance –

Instagram: Brand Strategist | Diana Rocca (@drerocmarketing) • Instagram photos and videos

Website: Unlock your brand’s power. (

Products mentioned are opinions of the author and in no way represent an endorsement by n4nn or its Co-Founders.

Dietitians’ tips to stay fueled and focused when working from home


desk with vase of flowers


The doorbell rings. The dog is barking. A load of laundry sits in the hallway. There can be a lot of distractions when working from home! Here are a few tips to help you stay fueled and focused.

Stick to a regular eating schedule. Get into a routine by eating your meals at the same times every day if possible. Routine gives us a little sense of control during these uncertain times. Plus, you’ll keep your energy levels steady to power through your work day. (Ditto the routine message for sleep and exercise.)

Cook extra for tomorrow’s lunch. Now that you and everyone else in your family are staying home, you’re likely eating all your meals at home too. No more lunch meetings or buying lunch at the food court. Plan to cook extra and portion them out so they’re ready to reheat for tomorrow’s lunch.

Snack on nourishing foods. During times of crisis, we all stress eat. Food can offer us both comfort and nourishment. Give yourself permission to enjoy ALL foods without guilt. If you’re finding that you’re frequently eating to deal with stress or emotions, reach out to a friend, family member or health professional for support.

Stay hydrated with water. By the time you’re thirsty, you’re already dehydrated. Keep your water bottle nearby. Other beverages like coffee, tea and milk count towards your fluid intake too.

Take a break. Stand up and stretch. Do some shoulder rolls. Go out for a walk. This helps minimize mindless munching at your desk. To reduce eye strain, follow the 20-20-20 rule – every 20 minutes, look at something 20 feet away for 20 seconds.

Keep well, everyone!