Getting set up to work from home

Ideal work station = good posture

Maintaining the proper posture will keep you comfortable and help you avoid musculoskeletal disorders and unnecessary tension.

If you have a laptop, the most important thing is to have a separate mouse and keyboard. That way you can raise the computer so the screen is at the right height. The top of the screen should be at eye level.

Position the screen an arm’s length away from your face to keep your head from jutting forward. You’ll be more comfortable if you keep your head and body in alignment.

If you don’t have an ergonomic work chair, try to use one that can be raised and lowered. It will help you keep your shoulders relaxed and at the right height—away from your ears. But if at all possible, it’s better to invest in a high-quality chair with an adjustable seat and back. Adjustable armrests, on the other hand, aren’t a necessity. Just push your keyboard a little bit away from you so you can rest your forearms on the desk (or table).

Your knees should be at a 90° angle with the ground and your feet should be flat on the floor. Use a footrest, a small box, or a book to keep your knees even with your hips.

Micro-breaks and the 20-20-20 rule

Your home is not an ideal work environment. To avoid muscle tension, micro-breaks are recommended, where you take a second to walk around a bit to get your blood moving.

That means standing up for a few minutes about every half hour to improve oxygen flow and change up your static position without losing your train of thought.

And to minimize eye strain, follow the 20-20-20 rule touted by optometrists: Every 20 minutes, take a 20-second break and focus your eyes on something at least 20 feet (just over 6 metres) away.

CAA-Quebec’s Residential Advisoy Services can provide advice and information on setting up your home office. To avoid or reduce back pain caused by a day's work at the computer, take a moment to read about it.

Maintain your mental health

There are definite upsides to working from home—like greater flexibility and a very short commute!—but it can also trigger feelings of isolation and anxiety. The handy fact sheet called ORGANIZE YOUR TELEWORK — Don’t forget about mental health! published by Ministère de la Santé et des Services sociaux du Québec is chock full of tips on working from home.

Among other things, it mentions setting up a comfortable work space, an area dedicated to work only so you can establish boundaries between work and personal life.

And don’t forget to leave time for lunch. The downtime gives you a chance to eat something healthy and disconnect for a little while before tackling the second part of your day. In addition to micro-breaks, you should also make a point of getting outside every day.

And don’t forget about your coworkers. Use the many tools at your disposal (e.g., phone, video calling, email, chat) to connect every day. Keep things positive, professional, and upbeat, and don't hesitate to recognize your coworkers’ wins.

Engage in physical activity to release tension. Stay in contact with your friends and family, and don’t be afraid to ask for help if you need it!

Finishing touches on your home office

The Canadian Centre for Occupational Health and Safety’s Telework/Telecommuting fact sheet has other recommendations on setting up a home office. Beyond the required computer equipment, your space should have proper lighting, a separate work phone line (if needed), voice mail, and a surge protector for electronics.

If you need a professional (e.g., an electrician) to set up parts of your home office, you can’t go wrong with a CAA-Quebec Approved Residential Supplier. These businesses have all been evaluated to ensure CAA-Quebec members get top-notch service—at a discount! And for your telework equipment and accessories (e.g., office lamps, headphones, chair), check with our Rabais Dollars CAA program partners, who offer discounts and rebates to members.

Insurance and taxes when working from home

You aren’t required to tell your home insurer that you’re working from home, but it is recommended. They may review your file, raise issues that you may not have thought of, and even offer you a discount on your home and auto insurance.

If you’re using your car less, your premium should be lower. Business mileage, annual mileage, use of your car outside Quebec, and the number of drivers are all factors that can reduce your payments.

You can also deduct certain expenses for tax purposes, based on the proportion used for work (Internet, paper, ink cartridges, and so on). Be sure to keep your receipts for your tax return.   You’ll need to have your employer fill out the paperwork to prove that you’re working from home at their request.

*A CCPE (Canadian Certified Professional Ergonomist) was consulted for the writing of this article.