• Peer support groups (such as Alcoholics Anonymous (AA), Narcotics Anonymous (NA), etc.)
• Therapy and Psychiatry
• Inpatient detox/residential drug or alcohol treatment
• Medication-assisted treatments
• And more

You can visit the online SAMHSA treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The lists below are not all-encompassing, but they should help you get started with your goals. 

Substance Use Resources

Alcohol Resources

Opioid Resources

Smoking/Tobacco Resources

Mental Health Providers

To Learn More About Substance Use and Health 

Next Steps

Reducing or eliminating substances is not always easy! It can certainly be a challenge, but with the proper support, you can be on your way towards achieving your goals.   

The first step is connecting with a resource that is right for you. You can also speak with your primary care provider to discuss any concerns you may have. Your insurance company should be able to provide you with guidance on inpatient and outpatient treatment when needed.  

There is hope.  Reach out and allow yourself to receive support because you deserve to be healthy and happy! 

Reviewed by the Ovia Health Clinical Team

Fertility and shift work

It’s still unclear why shift work has the effect, but possibilities range from the disruption that irregular shift work may have on the body’s circadian rhythms, to the already established negative effect stress has on fertility, or just a simple lack of sleep. There is a link between shift work and fertility problems, but it’s not clear whether one causes the other directly.

Unfortunately, not every woman who’s trying to conceive has the option of switching jobs. However, if you have the chance to ask for a more regular schedule, it may help with your fertility. Once you do conceive, another factor about your schedule to keep in mind is that women who work regular night shifts during pregnancy may be more susceptible to certain pregnancy complications, so it’s a good idea to square away your schedule with work if you can.

Bedtime rituals that can help you get better sleep

Good bedtime habits can help you drift off to sleep more easily, get more restful sleep overnight, and wake up feeling well-rested. Sounds really lovely, right? So read on to learn about a few things you can try to move that much closer to great sleep.

Wind down

Babies benefit from regular bedtime routines that help them know what to expect next on the way to bed – and grown-ups can also benefit from a routine that helps the mind and body understand that, hey, it’s time to go to sleep. There are a number of ways you can wind down, and as long as you focus on incorporating things that are relaxing for you, you’ll be on your way to getting into a great routine. You may want to enjoy a warm cup of tea, take a hot bath or shower, play a favorite song while brushing your teeth and washing your face, listen to a favorite album while you get into pajamas, or read a book. These little routines can guide you very clearly toward dreamland.

Keep wake and sleep times regular

Life can sometimes get in the way of the best intentions, but if you can make a habit of waking up and going to bed at the same time every day (and this includes keeping these times regular on the weekend and avoiding late naps that might throw off your bedtime), your body may be able to get back into a healthier sleep rhythm.

Shut off screens early

Now we know that you’re reading this on a screen right now, but hopefully not in bed. If so, we won’t tell, but… screen time before bedtime is really a big no-no. The blue light that your screen emits and the way that our smart devices can keep us engaged both keep the brain going when it should be slowing. The way we use our smart phones can make this a really hard habit to break, but this one small change can have an enormous impact. To break the habit and start a healthier one, try to get in the habit of switching your phone into a nighttime setting that will shut off the short-wavelength blue light before bed, or shutting it off before climbing into bed, or keeping it out of the bedroom entirely. Try to incorporate this into other parts of your bedtime routine to really make the habit stick, like having your phone set up to automatically switch into nighttime mode a few hours before bed or plugging it in to charge for the night outside your bedroom on your way to bed.

Limit caffeine, alcohol, and big meals before bed

A small nighttime snack won’t hurt, but a heavy meal or a lot of booze or caffeine can keep you up when you should be sleeping.

Breathe, stretch, or gently move your body

You shouldn’t do a serious workout in the hours right before bed – after all, exercise can typically can leave you feeling pretty energized – but you may want to take some deep breaths, stretch, or do some gentle yoga to release any tension in your body to help you melt into bed.

Set some boundaries

Bedtime boundaries that is. It can be really meaningful to use your bedroom for only the important stuff – meaning just sleep and sex. If you regularly work on your laptop in bed, binge watch TV, or scroll and scroll and scroll social media, you’ll start to diminish the association that bedroom = sleep. Cut out the extra stuff, and you’ll start to have a better sense that going to your bedroom means that you’ll be doing only one of two things there.

Reflect on the day behind you and consider the day ahead

Sometimes it’s at the very worst times that to-dos and worries and other messy thoughts can flood into your head. For many of us, it’s bedtime when that happens, and that doesn’t help anyone coast into dreamland with ease. Something that can be helpful to get these thoughts out of your head and help ease your mind is to put those thoughts on paper. You might want to work through anything messy that’s on your mind or even make a to-do list for the next day. This can help you feel like the thoughts are somewhere outside of your racing mind, so you don’t need to worry over them again – which means more headspace to just focus on those zzzs.

Stretch and breathe

Even if you sit at a desk for most of the day, you still put your body through a lot, and you can carry a lot of tension in your body. Stretching before you climb into bed can help relax parts of your body that may get very tense – including your shoulders, neck, and back. Add in some deep breathing, and you’ll really wind down.

Relax and center your mind

Your day can take a lot out of not only your body, but also your mind. It can be really helpful to meditate, write in a journal before bed, or even just stare off into space. Take some time to really slow down and center.

Be consistent with your bedtime rituals and routines

The only way to make something a habit is to do that thing day in and day out, and that can sometimes be intimidating if you’re trying to make a major change. But the good news is that you can take baby steps and begin to incorporate some of these ideas into your life in a way that makes sense for you. Every little bit can help, and all of them will help you move toward better sleep.

Keep in mind that as much as these ideas can help you get better sleep, bedtime shouldn’t just feel like a problem to hack. Add in habits that will help you create rituals and routines that actually feel enjoyable for you. You should, over time, look forward to bedtime as an experience that’s, yes, relaxing, but also pleasant, too.

Read more

Bedtime no-nos: Stuff that just won’t help you sleep

5 small changes that can help you sleep better than ever

Sources

Mayo Clinic Staff. “Insomnia.” Mayo Clinic. Mayo Foundation for Medical Education and Research, October 15 2016. Retrieved June 11 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167.

“Blue light has a dark side.” Harvard Health Publishing. Harvard University, December 30 2017. Retrieved June 11 2018. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.

“How Much Sleep Do We Really Need?” National Sleep Foundation. National Sleep Foundation. Retrieved February 11 2019. https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need

“Twelve Simple Tips to Improve Your Sleep.” Healthy Sleep. Division of Sleep Medicine at Harvard Medical School, December 18 2007. Retrieved February 11 2019. http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips.

Consider these five changes for healthier sleep

Many of us don’t have healthy bedtime routines or good sleep habits in place to ensure that we get the rest we need. Luckily, there are simple changes that can help us doze off easily, sleep soundly, and wake up rested. Here are some good rules of thumb.

1. Wind down

In the same way that little ones benefit from having an established bedtime routine, having a routine of your own can help tell your mind and body, “Hey, it’s time for sleep!” Whether your routine is sipping a warm cup of tea while reading a book, taking a hot bath or shower, or playing your favorite song while brushing your teeth, these little rituals can help guide you toward dreamland.

2. Keep wake and sleep times regular

Sometimes life can get in the way of this, but if you can make a habit of generally waking up and going to bed at the same time every day, your body may be able to get back into a healthier sleep rhythm. And yes, this includes keeping sleep hours regular on weekends and avoiding late naps that might throw off your bedtime.

3. Shut off screens

Who isn’t guilty of staring at a screen before bed? (You’re reading this on a screen right now!) But it’s no secret that screen time before bedtime is a big no-no. The type of short-wavelength blue light that screens emit, and the way these devices keep you mentally engaged, can keep your brain active when you should be winding down.

Even if it’s a hard habit to break, try switching your phone into a setting that shuts off blue light in the evening, turning it off before climbing into bed, or maybe even keeping it out of the bedroom entirely. Each of these choices can help to promote better and healthier sleep.

4. Limit caffeine, alcohol, and big meals before bed

Often tempting, for sure, but all of these things can keep you awake when you should be snoozing.

5. Establish bedroom boundaries

Use your bedroom only for sleep and sex. If you establish that you won’t, for example, work on your laptop or watch TV in bed, it will help your body know that when you hit the sheets, it’s time for either sleep or sex, but not to toss or turn or check your Twitter feed.

Life may not always allow you to do all of these things all of the time, but if you can incorporate even some of these habits into your evenings, you’ll get higher quality sleep and wake up feeling rested. Who knows, maybe you’ll even become a morning person!

Read more

• How much sleep do you really need?
• Bedtime no-nos: Stuff that just won’t help you sleep

Sources

• Mayo Clinic Staff. “Insomnia.” Mayo Clinic. Mayo Foundation for Medical Education and Research, October 15 2016. Retrieved June 11 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167.
• “Blue light has a dark side.” Harvard Health Publishing. Harvard University, December 30 2017. Retrieved June 11 2018. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.
• “How Much Sleep Do We Really Need?” National Sleep Foundation. National Sleep Foundation. Retrieved February 11 2019. https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need
• “Twelve Simple Tips to Improve Your Sleep.” Healthy Sleep. Division of Sleep Medicine at Harvard Medical School, December 18 2007. Retrieved February 11 2019. http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips.

Things to consider and avoid before bed

Here are just a few no-no’s you may want to cut out of your bedtime routine to get better rest. Getting enough sleep is very important to your general health.

You can’t expect to go from sixty to zero

While it could be great if we all just had a simple “ON/OFF” switch, you can’t just jump into bed and expect to fall asleep right away if you’ve been amped up. Maybe you were just working, or cleaning, or posting online, but it’s far easier to ease into sleep if you have a bit more of a routine that sets up your mind and body to know that it’s time to catch some zzzs. Instead, before you climb into bed, you might want to read a book, take a warm bath, or listen to a favorite relaxing album. Anything that tells your body a little more clearly, “next stop, snoozing.”

Don’t go to bed at different times every night

Certainly life can sometimes get in the way of this, whether it’s kids or a can’t-stop-won’t-stop binge-worthy TV that’s keeping you from going to bed at the same time every night. But when you go to bed at different times every night, your body’s regular rhythms of sleep can be thrown off, which can make it harder for you to get to sleep with ease on the regular. If you’re able to get into the habit of going to bed and then waking up at the same times every day, it can help your body get into a more regular rhythm – so that when you do lay down to sleep, you body will be ready. (Keep in mind that trying to avoid late-in-the-day naps that could throw off your regular bedtime can be a helpful assist here.)

Do shut off your screens already

We know, we know – you’re reading this on a screen right now! We all rely on our screens for so much, but one thing they don’t necessarily help with is bedtime. Try to avoid them long before you want to go to bed. The type of short-wavelength blue light that screens emit, and the way these devices keep you mentally engaged, can keep your brain going when it should be slowing – so this is a big no-no. You may want to try to incorporate some better screentime choices into the mix at bedtime to break yourself of the habit. Switching your phone into a nighttime setting that limits short-wavelength blue light in the evening hours, shutting it off before getting into bed, or even leaving it to charge overnight somewhere other than in your bedroom can all be hugely helpful choices.

Don’t drink or have a heavy meal right before bed

A small bedtime snack is one thing, but a big meal before bedtime isn’t the best choice for good slumber. You also want to limit  alcohol and caffeine in the hours before you sleep too, as neither will help you get the best and most restorative sleep that you can get.

Don’t exercise late in the day

After a really great workout, chances are you feel energized, revved up, and ready to conquer the world. You don’t necessarily want to feel this way right before bed, because it can keep you awake. Make sure that you get in your workouts a few hours before bedtime – and save all that conquering the world for the daytime hours.

Don’t use your bedroom for anything other than bedroom stuff

Your bedroom should be a place for sleep, sex – and really not much else. If you get in the habit of watching TV, working on a computer, or eating meals in your bedroom, you’ll start to associate those things with that place. So try to avoid those things before bed, because if you limit it to just sleep and sex, you’ll know that your bedroom is reserved for just those activities, and your body will follow your brain’s lead and be able to relax accordingly.

Habits are never easy to change, so some of these may present a challenge. But for most people, it’s not impossible to build better bedtime habits. So see if you can’t avoid some of these no-nos. You’ll likely start sleeping better, and feel really good – and really relaxed – about bedtime.

Read more

• Bedtime goodies for grownups that may help you get some sleep already
• How much sleep do you really need?

Sources

• Mayo Clinic Staff. “Insomnia.” Mayo Clinic. Mayo Foundation for Medical Education and Research, October 15 2016. Retrieved June 11 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167.
• “Blue light has a dark side.” Harvard Health Publishing. Harvard University, December 30 2017. Retrieved June 11 2018. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.
• “How Much Sleep Do We Really Need?” National Sleep Foundation. National Sleep Foundation. Retrieved February 11 2019. https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need.
• “Twelve Simple Tips to Improve Your Sleep.” Healthy Sleep. Division of Sleep Medicine at Harvard Medical School, December 18 2007. Retrieved February 11 2019. http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips.

Determine how much sleep you really need

Each person’s sleep needs will change throughout their life span, so age is a really important factor here – recommendations can range from 14 to 17 hours for newborns and 7 to 8 for adults 65 and older. You also have to take into account what sort of sleep you’re getting – is it uninterrupted, deep sleep or very restless, for example, as well as how much sleep seems to be just right for helping you feel your best during the daylight hours. All of that being said, we do have details that can help you best figure out what number might make sense for you.

Know that how much sleep you need varies

That well-worn 8-hour recommendation isn’t too far off. Experts recommend between 7 and 9 hours of sleep each night for adults between the ages of 26 and 64. A little more or a little less sleep may be appropriate for certain people. As many as 10 hours or as few as 6 hours may be healthy, but more or less than this isn’t recommended. For younger adults, aged 18 to 25, the core recommendations are the same, though as many as 10 to 11 hours on the higher end may be appropriate for certain people. Sleep outside of this range isn’t really recommended and could mean that someone is experiencing a serious health problem.

What this means is that the middle range of 7 to 9 hours is what experts agree is the amount they’re comfortable recommending. But really, you need to pay attention to your own body and how much sleep seems to work for you. What you should really pay attention to –  and there’s probably no major surprise here – is how much sleep you need to feel happy, productive, and like your very best self.

Listen to your body

For example, if you sleep for a solid 7 hours every night but still feel really groggy in the morning and not well-rested during the day, then maybe what’s right for you is a few more hours of shut-eye. Again, some people might need as many as 10 hours or as few as 6 hours to feel great.

You’ll also want to try to pay attention to details like: Do you wake up feeling refreshed? Do you feel alert and not particularly sleepy during the day? Can you concentrate on everything you need to? Or are you often tired during the day? And do you notice that you’re not sleeping well at night? How often do you seem to be getting a good night’s sleep? Do you need a lot of coffee to make it through the day?

Track your sleep patterns

As you pay attention to some of these details, it can be really helpful to track how much sleep you’re getting and how you’re feeling during the day. (And, hey, you can use Ovia for that!) If you do this for a few weeks, you can likely get a good sense of what your particular sweet spot for sleep is.

Keep in mind that if you’re experiencing sleepiness during the day when you think you should be feeling alert, are feeling depressed, are having trouble breathing during sleep, are snoring during sleep, have tingling or cramping in your legs during sleep, have regularly disturbed sleep, have had a partner tell you that your sleep seems to be off in some way, have a lot of trouble falling asleep, often take lengthy naps (meaning longer than 20 to 30 minutes), or if there’s anything else that seems to be preventing you from sleeping well at night, you should talk with your healthcare provider to help you figure out if there might be an underlying problem that’s keeping you from getting the sleep you need.

Sleep is immensely important for your health and overall well-being. Everyone deserves to spend their days feeling happy, alert, and ready to take on the world. That might take just 6 hours of sleep, it could take as many as 10, or you might find the number of hours that are right for you fit neatly within that 6 to 8 hour range. That Goldilocks-style “just right” number will be unique to you, so get to know what it is, and you should be feeling bright-eyed and bushy-tailed before long.

Read more

• Happy days and restful nights: How to know if you’re getting enough sleep
• Bedtime goodies for grownups that may help you get some sleep already

Sources

• Max Hirshkowitz et al. “National Sleep Foundation’s sleep time duration recommendations: methodology and results summary.” Sleep Health. (1)1: 40-43. March 2015. Retrieved February 11 2019. https://www.sleephealthjournal.org/article/S2352-7218%2815%2900015-7/fulltext.
• Morton H. Shaevitz. “How Much Sleep Do You Really Need?” Psychology Today. Sussex Publishers, LLC, September 6 2016. Retrieved February 11 2019. https://www.psychologytoday.com/us/blog/refire-don-t-retire/201609/how-much-sleep-do-you-really-need.
• “Brain Basics: Understanding Sleep.” National Institute of Neurological Disorders and Stroke. U.S. Department of Health and Human Services,  Fri, 2019-02-08 . Retrieved February 11 2019. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep.
• “How Much Sleep Do I Need?” Centers for Disease Control and Prevention. National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health, U.S. Department of Health and Human Services, March 2 2017. Retrieved February 11 2019. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html.
• “How Much Sleep Do We Really Need?” National Sleep Foundation. National Sleep Foundation. Retrieved February 11 2019. https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need.

The importance of getting enough sleep

It’s hugely important for our health. So not only could binging a show late into the night on a Sunday leave you dragging at work on a Monday, but if you make a habit of doing this sort of thing, it can be pretty rough for your long-term health too.

Sleep largely affects your health in several ways

Sleep is healthy – and completely necessary – for so many reasons. One of the amazing gifts sleep gives us is to keep our mood, judgement, focus, and brain plasticity – which is the brain’s ability to learn and retain information – in tip top shape, and all can suffer when we don’t get the sleep we need. What else suffers? Our ability to stay safe – the risk of serious accident and injury also climbs when we’re not getting enough rest. Experts believe that sleep can even help with waste products being removed from brain cells.

Not getting enough rest in the long-term can make you sick

Long-term, it’s just as clear that we really need our rest. Not getting the sleep you need on a regular basis is associated with a number of health problems, like heart disease, high blood pressure, and diabetes. Symptoms of certain health problems –  like high blood pressure, depression, migraines, and seizures – can worsen without enough sleep. There are also links between lack of sleep and a high chance for weight gain. Chronic sleep issues have even been shown to be associated with mood disorders like depression and anxiety.

But how much sleep is enough?

At this point you probably get it – sleep is important! But how much do you need? If you’re sleeping between 7 and 8 hours a night, you may very well be getting the recommended amount, since this is the amount experts recommend for adults from age 26 to 64. But it’s not one size fits all – some people need more sleep, and some people need less. Up to 10 hours or as few as 6 hours may also be the right amount. More or less than this isn’t recommended, and sleep outside of this range could mean that someone is experiencing a serious health problem. If that widely-held assumption that 8 hours of sleep a night is the magic number that’s rattling around in your head, but you happen to feel really amazing running on only 6 and a half hours of sleep, well that could be the goldilocks (“Just right!”) number for you.

Really, you need to pay attention to how you seem to be sleeping at night and how you’re feeling during the day, and use this info to figure out what’s right for you. As you do so, try to stay attuned to how much sleep you need to feel like your very best self – happy, productive, alert, refreshed when you wake up, able to concentrate, and not sleepy during the day.

When to reach out to your healthcare provider

If you notice that you’re not sleeping well at night – having trouble falling asleep, disturbed sleep, trouble breathing, snoring, tingling or cramping in your legs, or anything else that seems to be off and preventing you from restful sleep – talk with your healthcare provider so they can help figure out if there is an underlying health problem that may be stoping you from getting a good night’s sleep.

Every once in a while we’re all going to have that rough Monday at work where we need to have an extra cup of coffee to make it through the day. But you don’t want that to be how you feel day in and day out. And, truly, you deserve happy days and restful nights.

Read more

• 5 small changes that can help you sleep better than ever
• Bedtime rituals to help you get a better night’s sleep

Sources

• “Consequences of Insufficient Sleep.” Healthy Sleep. Division of Sleep Medicine at Harvard Medical School, December 18 2007. Retrieved February 11 2019. http://healthysleep.med.harvard.edu/healthy/matters/consequences.
• “The Science of Sleep: Understanding What Happens When You Sleep.” Johns Hopkins Medicine. The Johns Hopkins University, The Johns Hopkins Hospital, and Johns Hopkins Health System. Retrieved February 11 2019. https://www.hopkinsmedicine.org/health/healthy-sleep/sleep-science/the-science-of-sleep-understanding-what-happens-when-you-sleep.
• “Sleep and Disease Risk.” Healthy Sleep. Division of Sleep Medicine at Harvard Medical School, December 18 2007. Retrieved February 11 2019. http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk.
• “Sleep, Performance, and Public Safety.” Healthy Sleep. Division of Sleep Medicine at Harvard Medical School, December 18 2007. Retrieved February 11 2019. http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk.

But working from home is increasingly a reality for a lot of people. Whether you work from home all the time, part-time, or have the option to do so occasionally, you want to make sure that you have the best day’s work in your home office – or from your couch – that you can.

How to work from home…the right way

At best, working from home can be a dream – no commute, no need to wear dress pants, and a bit more flexibility in your work day. At worst, it can mean some unique work-life stress – maybe you have an important deadline while home with a sick baby, or you find it hard to stay motivated, or your work hours are bleeding into your non-work hours. Read on for tips on how to have not just a productive day working from home, but a happy one too.

Structure your day in a way that works for you, but keep a regular schedule

For a lot of folks who work from home, one of the benefits is that if something comes up – an accelerated deadline or a plumber who needs to visit – being able to work around those needs can be immensely convenient. But you’ll probably find that your workdays are most productive if these sort of surprises remain an exception and not the norm.

And when you’re not walking out an office door at clock-out time, it can be plenty easy to send one more email or make one more phone call. Sometimes, this sort of flexibility and convenience can be valuable. And, sure, some people do need to be available after hours, but… do you really? If not, start and end your work day at set times – then really log off, hang up, and “clock-out”  when your work day is over. If you keep a regular schedule in this way, it can help you stay focused on completing work tasks during work hours and not let “work” hours bleed over into “non-work” hours in a way that can make you feel like you don’t ever really stop working.

Let transitions help you out

Something that can help you keep regular hours? Have clear transitions to start and end your day. If working from home means actually working from your home – versus a coffee shop or a library or a shared work space – you may also want to do something that makes for a clear physical way to start and end your day. Maybe when you start your work day you move your laptop to your desk and sit down with a fresh cup of coffee and you when you end your work day you take a short walk outside.

Work when you’re most productive

Do you love tackling your hardest tasks first thing in the morning or do your best work after noon? You know yourself best, so plan accordingly. The flip side of this? You should also plan to do the sort of work that’s less challenging for you during the times when you feel like you’re not working at peak performance. So that might mean you tackle a bunch of quick and easy emails at the end of day when you’re close to quitting time and your focus doesn’t feel like it’s your best. Know thyself, and plan accordingly.

Dress for success

What do you need to wear to feel your best when working from home? For some people that’s leggings, sweats, and lounge wear – comfort reigns supreme. For others, it might mean something a little more formal. And for many people who make a habit of videoconferencing, often the look of choice is business on the top – something appropriate for colleagues to see you in – and casual on the bottom – something comfy that you wouldn’t necessarily wear out of the house. Whatever makes you feel your best – comfortable, yes, but also ready to be productive – should guide you. And we don’t recommend that you just roll out of bed and jump right into work, even if you might be inclined to do so. Dressing for the work day can help you trick yourself into knowing it’s time for work, even if you’ll be doing so from the comfort of your couch. Also helpful with this transition? A shower, brushing your teeth, washing your face, doing your hair – all of these actions also clue you into knowing that it’s time to get down to business.

Know your weak spots and plan accordingly

If you’re a strong-willed soul who can power through their work (from home) day without paying heed to any number of distractions, good for you. For the rest of us, it’s helpful to know our individual weak spots and then plan around them. If when you work from home you find that you tend to get sucked down social media rabbit holes, or crawl into bed with your laptop but then start to feel sleepy, or save your hardest tasks until the end of the day but then aren’t motivated to actually tackle them then, well, you may want to make some alternate arrangements. So maybe you use website- or app-blocking tools during work hours, only work at a desk, or tackle your hardest task first – whatever will set you up for success.

Look ahead and look back – plan your tasks ahead of time and acknowledge your wins

One super simple thing that really makes for a productive day? Knowing what you plan to work on! Whether you use a simple handwritten to-do list or a fancy app, plan what’ll you work on ahead of time so you know how to spend your day. Something else that’s super encouraging? Ending the day by not just checking those items off your to-do list, but also really pausing to take stock of what you’re accomplished. You might even want to make a short list end of day or end of week to note a few things you’ve accomplished and are particularly proud of. Celebrating your wins – especially when there are no colleagues around to share a celebratory high-five with – can help you stay motivated to keep doing great work.

Take a break and be sure to step away from your screens

Without the usual distractions that might break up your day if working with colleagues – visiting a coworker’s desk to ask a question, getting coffee with team member, a meeting – it can be plenty easy to just keep your head down and barrel along, and before you know it the day is over and you’ve been sitting at your desk for most of it. So be sure to take regular breaks for all the usual stuff, like meals, the bathroom, another cup of coffee – or to do things that are a bit easier to do at home – like taking a minute wash your breakfast dishes or water plants or just stare out the window and watch the clouds. Some people also find it helpful to build break time right into their day, like listening to a podcast or album while working, and at the end getting up to stretch. Or putting on a load of laundry after answering a batch of emails. Or taking a midday break to prepare nice lunch, or take the dog for a walk, or do fifteen minutes of dinner prep. You know what sort of activities will feel like a much-needed break and what will feel like you’re wandering into procrastinating with chores territory, so do what’s best for you. And if you do prefer to power through, at the very least give your eyes a break from your computer screen every so often by following the 20-20-20 rule, in which you look away from your screen every 20 minutes and look at something about 20 feet away for at least 20 seconds. What’s even better – and great to do in the privacy of your home? Don’t just rest of your eyes, but get up and stretch your body too.

Stay connected to people and don’t forget to plan for facetime

Working from home can be great, but it can also get lonely. So it can be helpful to occasionally get out of the house and see other signs of human life, just to help you stay connected. Maybe spend a few days or even just a few hours here and there working at a library, a coffee shop, a shared work space or the like just to get out in the world and break up your usual solo work time. And make sure that you regularly connect with the people you actually work with too. Let team members know you can be reached and are accessible. Keep in close contact with your managers and coworkers, whether by email, phone, or Slack so people know what you’re working on and you stay abreast of work happenings – you’ll want to stay involved (even if remotely), have all your good work acknowledged, and feel good about staying in the loop. And if you work relatively close to the rest of your team (and not, say, across the country), it can also be meaningful to connect in person once in a while – so make regular plans to swing by the office or meet for coffee or lunch. It can even be meaningful to connect more widely with people in your industry by maintaining a professional network through sites like LinkedIn or industry organizations. So even if you regularly feel like you work on your own little island and like it that way, do make occasional trips to the mainland to connect.

Set your space up for success

A designated work space can be really beneficial so when sitting down in your office or at your desk you’ll be cued to know it’s time to work. If you don’t have that sort of a work space, even something as simple as working at a tidy table, having the supplies you need close at hand, or hanging an inspirational image nearby can help you get in the zone. And since many of us are able to work from home thanks to modern technology, be sure to get the tech you need to succeed. Do you spend a lot of the day on the phone? Maybe a hands-free headset would make your work day a whole lot better. Maybe some nice wireless speakers, or new headphones, or a larger monitor would do that. Sometimes all you need is a laptop, a table, and chair. But if you would benefit from even a few extra goodies, do what you can to set up a space that helps you feel motivated to get stuff done.

Set boundaries for everyone, yourself included

If you work from home with other people there – parents, a partner, kids, a babysitter – setting clear expectations is key. Letting everyone know when and the ways in which you’re available and not available – especially if you have little ones – will help keep your work day on track. Physical boundaries can be important too – like an office that is off limits to other people while you’re working and are a clear cue for, say, kiddos that you’re busy. And you’ll also want to be clear about just what you can do when home, as much for yourself as anyone else. Can you eat lunch with your kids and the babysitter but can’t put the baby down for a nap? You’ll know what feels like the right balance and what just won’t allow you to be productive. So once you have a plan, make sure that’s communicated clearly with everyone – from your partner to your babysitter to your toddler.

Work in a way that works for you

Everyone’s work from home reality is different, and what works for one person might not work for another, but hopefully these tips can help you create a work from home routine that really works for you.