How to...Create a Home Office That Supports Your Wellbeing

WLLW's 'How to' series is your go-to guide for optimizing every area of your home for comfort, wellbeing and function. From reimagining your home office to enhancing your bedroom for better sleep, our series offers actionable tips for a balanced, harmonious living environment. In our first installment, we focus on creating the ideal home office setting.
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In today's world, where remote work is increasingly common, our home environment has become an extension of our workplace. The challenge lies in adapting these spaces not just for productivity but also for physical and mental health. Whether you have a dedicated study space, carve out a nook, or convert your garden shed into a home office, certain elements are key. Features like natural light, ergonomic furniture and even the strategic use of plants are not just aesthetic choices; they are essential for improving your quality of life.

Firstly, let's talk about the setup: Begin by selecting the perfect spot in your home for your office, a space where comfort meets focus.

Seating, Ergonomics and Workstation Setup

A well-planned home office is a harmonious blend of aesthetics and function. If space allows, consider multiple seating areas for various tasks throughout the day: soft seating for reading, a larger table (which may also serve as a dining table) for spreading out, and of course, a desk for focused work. Ergonomics are especially crucial in the desk area; according to the Centers for Disease Control and Prevention (CDC), a proper setup can help prevent workplace musculoskeletal disorders, minimizing risks like carpal tunnel syndrome and chronic back pain.

So, what does an ergonomic setup look like?

• Start with your monitor. Position it directly in front of you, a little above your keyboard, and adjust the height so the screen's top is 2-3 inches above eye level.
• If you work on a laptop, it's wise to take frequent breaks.
• Adjust your chair, tilt the back to a 100°-110° angle for lumbar support and ensure your feet are flat on the floor, or use a footrest if needed. Your armrests should comfortably support your shoulders and elbows, which should ideally be at a 90°-120° angle.
• If you don't have an adjustable chair, you can create lumbar support using a cushion or rolled-up towel.
• Your keyboard and mouse should be within easy reach and your wrists should maintain a neutral, straight position.

Finally, to combat the negative effects of a sedentary lifestyle that often come with desk jobs, consider incorporating a standing desk into your home office setup. It encourages more movement throughout your day, which can alleviate stress and improve both mental and physical health. Some users have even reported a 54% improvement in lower back and neck pain with this setup. If you opt for a standing desk, be sure to alternate between sitting and standing. Additionally, consider integrating light exercises and stretch breaks into your routine to keep both your body and mind engaged.

Storage Solutions

Optimizing storage in your home office does more than just tidy up the space and minimize the time spent searching for misplaced items; it fosters an environment conducive to productivity and emotional wellbeing, reducing stress and, according to a study from Princeton Neuroscience Institute, improving focus.

To help you craft such a space, here are some key strategies to consider:

• Incorporate open shelves for easy access to frequently used items and books, as well as for displaying objects that add personality to your workspace.
• Opt for closed storage solutions for equipment like printers and shredders.
• Consider investing in file organizers to neatly store important documents and stationery.
• Establish a separate admin space away from your work area to manage personal tasks and responsibilities.
• A dedicated tech station with a charging drawer and well-organized cable management can keep your technology in order and your desk clutter-free.

If you don't have a dedicated home office, multifunctional furniture like bureau desks provide a comprehensive solution. These pieces allow you to "close up shop" at day's end, facilitating a mental transition that helps establish a clear boundary between work and leisure.

Natural Materials and Finishes

Incorporating natural elements like wood, stone, cork and fibers such as linen, wool, jute and sisal into your indoor spaces has been shown to offer considerable health benefits. Connecting us to nature, these materials can lower blood pressure, improve mood and concentration. In contrast to synthetic materials, which often degrade air quality by emitting volatile organic compounds (VOCs), natural materials are typically VOC-free.

Therefore, choosing solid wood furniture and non-toxic paints can make your workspace healthier and more productive. Research supports this approach, indicating better cognitive performance in environments with lower VOC levels. Be cautious when considering products like MDF furniture, conventional paint finishes, or textiles treated with stain or flame retardants, as they can be high in VOCs.

Lighting Your Office

Lighting your workspace is not merely about aesthetic appeal; it plays a pivotal role in our circadian rhythm—the 24-hour cycle that affects our behaviors, as well as our physical and mental states. When this internal clock is misaligned with the natural day-night cycle, it can lead to sleep issues. This can also create other health concerns, such as fatigue, memory and digestive issues, and increased susceptibility to mental health conditions.

Lighting designers at Hoare Lea, an engineering consultancy, are exploring the impact of circadian lighting systems on workplace wellbeing. These systems use adjustable color temperatures and intensities to mimic natural daylight patterns. During the day, they emit bright, white or bluish light and transition to warmer yellow or red tones in the evening. This approach mitigates the blue light's interference with melatonin production, potentially improving sleep quality. One study even found that blue light exposure in the evening reduced average sleep duration by 16 minutes.

Managing artificial light becomes especially important during darker times, such as evenings, or during winter months in the northern hemisphere and summer months in the southern hemisphere. Techniques like dimming your lights, incorporating warmer-tone LEDs, and enabling digital night modes can help minimize disruptions to your internal rhythms. Many experts even recommend switching off all devices an hour before sleep.

For a balanced workspace, incorporate task lighting for focused work, ambient lighting for overall room illumination and accent lighting for character and depth. If possible, position your desk near a window to maximize exposure to natural light, proven to boost both mood and productivity.

Beyond the basic setup, there are other less obvious elements to consider—ones that can further impact your health and performance in your workspace:

Acoustics

While many factors contribute to a well-functioning home office, the role of acoustics in both your emotional wellbeing and work efficiency shouldn't be overlooked. Poor acoustics often result in distracting noise levels, which can escalate stress and negatively impact your mental health over time. The need for quality acoustics goes beyond work-related calls and meetings; they're about minimizing disruptions and enhancing your overall state of mind.

This is where noise-reducing strategies come into play. Whether it's through heavy curtains that block out external noise or soft-textured interiors like rugs and cushions, these elements serve as your first line of defense against acoustic interruptions. Additionally, features like wall-to-wall bookshelves and strategically placed plants not only enhance your room's aesthetics but also serve functional purposes in diffusing and absorbing sound.

Air Quality

Another element that's often overlooked is indoor air quality (IAQ), which is a critical aspect of a healthy home office. Poor IAQ can lead to allergies, respiratory issues and even cognitive impairments. A recent study emphasizes that low ventilation rates can particularly affect cognitive function in younger adults, highlighting the significance of air quality for both health and productivity.

The Environmental Protection Agency recommends straightforward strategies for improving air quality, including regular ventilation, air purifiers and humidifiers.

Biophilia

The term 'biophilia,' first introduced by psychoanalyst Erich Fromm in the 1960s, describes our inherent connection to nature. Studies from the UK and the Netherlands have demonstrated that offices incorporating plants experience a 15% increase in staff productivity compared to those devoid of greenery.

Incorporating plants into your home office is not just for decoration; it's a significant benefit to your overall health. Indoor plants like snake and spider plants can improve air quality, uplift your mood and mitigate stress. If you're new to indoor plants, starting with low-maintenance varieties like ZZ plants or peace lilies can help you enjoy these benefits with minimal effort.

Leading biophilic design consultant Sonja Bochart recommends enhancing your home office with natural elements for a multisensory experience, which can have a positive impact on blood pressure, heart rate and the sympathetic nervous system—responsible for the 'rest and digest' response. Complementing the experience with aroma, which can be easily added through open windows or essential oils, completes the sensory experience.

A Note on Candles

Many opt for scented candles to add ambiance to their interior spaces, but they can negatively impact air quality. Paraffin-based candles emit VOCs, which can cause headaches, allergies and respiratory issues—even when they're not lit. For healthier alternatives, consider essential oils like peppermint or eucalyptus, which are thought to boost energy and reduce fatigue. If you still prefer candles, opt for those made from plant-based waxes like coconut or beeswax, and choose wicks made from cotton, hemp, or wood.

As a final thought, let's dive into the aesthetics that brings it all together:

The Beauty Factor

The aesthetic quality of your home office isn't merely a vanity project; it's a crucial investment in your mental wellbeing. Neuroscience research suggests that spaces filled with natural patterns and textures can mitigate stress and enhance wellbeing. Additionally, surrounding ourselves with colors, textures and objects that resonate with us can significantly elevate our mood.

The pursuit of beauty is a timeless human endeavor that extends to all aspects of life, including art, nature, technology and furnishings. Philosopher George Santayana observed the quest for beauty as a "radical and widespread" human inclination that shapes our world, even though its precise definition remains elusive. While various theories try to identify what makes an object aesthetically appealing—such as proportion, harmony, symmetry, complexity and balance—the criteria are deeply personal and influenced by individual tastes and cultural backgrounds.

In essence, the goal is to craft an environment that nourishes your emotional state. While science may not have all the answers, it does confirm that surrounding ourselves with things we find beautiful can improve our spirits. So when debating whether to invest in a striking piece of art or a thoughtfully designed desk lamp, keep in mind that beauty is not just a visual feast. It's a fundamental component of your overall wellbeing and should be considered not as a luxury, but as an essential element for a more balanced work-life experience.

The complexity of striking a balance between work and personal life amplifies when both activities take place in the same environment. Establishing clear boundaries becomes essential. This might mean designating specific areas for particular tasks, scheduling regular breaks and setting a definitive end to your workday. Consider the amenities commonly found in thoughtfully designed workplaces; you can replicate many of these benefits in your own home office. This could mean having convenient access to essentials like healthy snacks and exercise equipment. Beyond the workspace, ensure that other areas of your home function as places to restore.

Creating a conducive and healthy workspace at home isn't just a luxury—it's an investment in your wellbeing. By blending functional design, natural elements and personal aesthetics, you can craft a space that not only serves your professional needs but also supports your overall health.

Photography: Fritz Hansen, &Tradition, Patch Plants, Kasia Gatkowska, Ruben Ortiz, GENTL & HYERS, Magnus Marding, Tom Blachford, Jake Curtis and Elliot Sheppard, Noe DeWitt & Otto, William Jess Laird, Timothy Kaye, Wichmann + Bendsten

Image: The Lighting Practice