When you’re working among the comforts of home, you might find your ‘desk’ becomes a cosy spot on the couch, snuggled up with the dog , or a laptop perched on your knees as you enjoy some sun on the balcony.

However, when you’re working from home as a Macquarie employee, the same principles of workplace health and safety apply as when you work on campus. You can find a detailed list of things to be mindful of in the Working From Home Health and Safety Checklist.

Lance Islip is the University’s interim head of Workplace Health and Safety. He says all staff should ensure their workspaces at home are set up to avoid strains and pains.

“When setting up your home workspace in this current situation, it’s quite likely you may not be able to achieve the ideal ergonomic set up,” Lance says. “Where this is the case, you can use items from home to assist. For instance, you can use books to raise your monitor to the ideal level.”

THE SET-UP
Take time to set up your workspace properly, advises Lance. Ensure your forearms and thighs are parallel to the floor, position your laptop approximately arm’s length away and use books to raise the laptop screen to the correct height. Your set-up should look like the one below.

REMEMBER TO MOVE
Take breaks every 20 minutes – get a glass of water, check the mail or just walk outside and get some fresh air.

“It is vital that you take regular breaks, move about, do some stretches and listen to your body, as discomfort is an early warning sign,” Lance says.

“Move before you are uncomfortable and know your own normal.”

GETTING CABIN FEVER?
Try to maintain as much structure to your day as possible. Have a shower and get dressed in the morning – while it’s tempting to sit in your trackies all day, getting dressed mentally prepares you for work.

Have set break times and write a to-do list to tick off throughout the day. Listening to music can help boost your mood or do some exercise to get those endorphins going.

If you’re feeling isolated, reach out to a friend or colleague for a chat. Now that we are not together physically, it’s even more important to stay connected to our community virtually.

“Don’t forget to stay connected with family, friends and colleagues during this time for your own wellbeing. Have fun and engage in supportive chats, just like you would in the workplace,” says Lance.

“Take part in some physical activity – keeping to routines or creating new ones – and engage in activities that give you a sense of achievement.”

WORKING AND LIVING WITH OTHERS
Many of us are working from home with partners and/or kids. Trying to find a quiet place to work can seem impossible and constant noise can be frustrating. There have been some excellent stories published recently by Macquarie researchers about coping strategies for house-bound families and the skills you need to stay emotionally strong during this crisis.

Our Employee Assistance Program (EAP) is available to you and your family should you need support.

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For more information on working from home, visit Macquarie’s COVID website, which includes a range of resources for staff.