Health Tips For Maximum Home-Working Productivity

Home Business Health Productivity

Running a business from home presents many challenges. Not only do you have to find ways of staying productive and focused, but you have to balance work with health and self-care routines.

After all, it’s easy to forget that home is a place to unwind and look after yourself when it’s also the same place you agonize over your work. I recommend building a healthy routine that fits your busy schedule, is effortless to do, and actually keeps you feeling great so that you can crush each day’s work. It’s easier than it sounds, I promise.

Here are a few of my favorite science-based health tips that will keep both you and your business running like a happy, well-oiled machine. 

Get Creative With Workouts

Exercise isn’t just good for our physical health; it can also have a positive impact on our productivity. When we get our bodies moving, it helps to improve blood flow to the brain and increase oxygen levels, which can help us feel more alert and focused.

Not only that, it releases a surge of feel-good chemicals, like Serotonin, which reduce stress, improve mood, and boost motivation. 

Now I know what you’re thinking. “That sounds great, but I just don’t have time in the day!” I get it, as a busy entrepreneur working from home, it can be tough to find time for exercise. But there are ways to make it work. 

Here are a few fun options that can fit around your busy home business timetable:

  1. Get your heart pumping during break time: Instead of just chugging coffee and staring at your screen, take a quick break to do some exercises like lunges, squats, or push-ups. Or take it easy and go for a walk. You’ll be glad for the fresh air.
  2. Lunchtime sweat sesh: Use your lunch break to get in a quick sweat session. This could be a run around the block, a yoga flow, or a killer HIIT workout. These are quick but they’ll get your heart pumping and the endorphins flowing.
  3. Upgrade to a standing or treadmill desk: If you have the space and resources, consider turning your workstation into a standing or treadmill desk. This way, you can get your work done and get some movement in.
  4. Deskercise! There are plenty of simple exercises you can do while sitting at your desk e.g. like calf raises, chair dips, or seated leg lifts. No need to even get up! Plus, it’ll give you an excuse to take a break from that boring spreadsheet.

Master Sleep

Mastering Sleep

Sleep is essential for both physical and mental health, and it’s also closely linked to productivity. When we’re well-rested, we’re able to think more clearly, make better decisions, and stay focused on our work.

On the other hand, when we’re sleep-deprived, we’re more likely to make mistakes and have a harder time completing tasks.

Mastering sleep really is a productivity superpower and it’s relatively easy to do. Here are some of my best practice tips for getting the most out of your sleep:

  1. Set a bedtime and wake-up time and stick to it: Consistency is key! Try to go to bed and wake up at the same time every day, even on weekends. This will help your body get into a sleep groove.
  2. Relax, relax, relax: Develop a relaxing bedtime routine to help you unwind before sleep. This could include activities like reading, taking a warm bath, or doing some light stretching. Basically, anything that helps you chill out and forget about work. 
  3. Put down the screens: The blue light emitted by screens can mess with your body’s natural sleep-wake cycle, so try to limit screen time in the hours leading up to bedtime. Trust me, your refreshed eyes will thank you.
  4. Ditch the caffeine and alcohol: Both caffeine and alcohol can interfere with your sleep, so try to avoid consuming these substances in the hours leading up to bedtime. No alcohol within a few hours of sleep, and no caffeine within 6 hours of sleep (ideally the further the better!).

By following these best practices, you can establish a healthy sleep routine and get the rest you need to be productive and feel your best.

Sweet dreams!

Healthy Diet For Healthy Productivity

As a business owner working from home, it’s important to nourish your body with a healthy diet to support productivity and overall well-being.

A balanced diet that includes a variety of fruits, vegetables, whole grains, and proteins can provide the energy and nutrients you need to stay focused and productive throughout the day. 

I particularly like incorporating high-protein foods into my diet. High-protein foods promote satiety and boost energy. This is because protein takes longer to digest than carbs. So you feel fuller for longer, need to eat less frequently, and snack less. 

Additionally, protein is an essential nutrient that helps to repair and build tissues, making it important for muscle health and overall well-being.

Some healthy high-protein foods include lean meats, Greek yogurt, beans, nuts, and tuna. 

And, of course, don’t forget to stay hydrated. We’re made of 70% water; drinking plenty of water throughout the day keeps your body and mind functioning at their best.

Practice Mindfulness and Get Zen

Get Zen

As a business owner working from home, it’s easy to get caught up in the hustle and bustle of daily tasks and lose sight of the present moment. 

Mindfulness is the practice of being present in the moment and focusing on our thoughts and feelings without judgment. It’s a powerful productivity tool as it helps us clear our minds and stay focused on the task at hand. 

To practice mindfulness, you could try setting aside specific times for mindfulness activities like meditation or yoga. Or you could even try programming short blocks of mindfulness into your work breaks where you pay attention to your breath, notice your surroundings, and focus on your senses.

Try it and see how much clearer your mind feels. 

Design Your Space For Focus

Credit:, photo by Pixabay

As a home business owner, it’s important to have a designated work area that is separate from where you sleep, eat, and relax.

This is uber important for home business owners given we do nearly everything at home. 

The goal should be to have clearly defined areas for clearly defined activities. 

The bedroom is where you sleep, not where you work. Do not make a habit of working in bed.

Not only does working lying down reduce your focus, but it also confuses your brain as to what it is you’re meant to be doing when in bed.

If you’re frequently working in bed, then your brain starts to associate work with bed and will fire up when you’re trying to sleep. 

Vice versa, if you watch videos or play games at your desk, your brain will struggle to get into work mode when it comes time to focus. 

The bed is to sleep. The kitchen is to cook. The living room is for relaxation.

This is super important in maintaining a healthy work-life balance, even in a small home space. 

And don’t worry if you don’t have a separate office room – even the corner of a room or a dedicated desk can work just as well.

The key is to find a comfortable space that is only used for work so your brain can be in the right frame of mind.


In conclusion, incorporating health hacks into your daily routine as a home business owner can have a big impact on your productivity and overall well-being.

Exercise, sleep, and a healthy diet are all important factors in maintaining energy and focus. It’s also important to take breaks and practice self-care to reduce stress and improve overall well-being.

By finding ways to make these practices fit into your busy schedule, you can set yourself up for success as you work to build your business from home.

Remember, it’s all about finding a healthy balance that works for you and helps you to feel your best as you work towards your goals.

Good luck!


Dr. Michael Njunge

Author: Dr. Michael Njunge

Founder at

Michael is a practicing MD and health writer. He is passionate about health education and all things related to feel-good high-performance health.