7 Wellness Tips For Independent Contractors

7 Wellness Tips For Independent Contractors

Are you looking for wellness tips for independent contractors? Being an independent contractor offers you almost unparalleled freedom and the ability to set your schedule. Even then, it’s common for freelancers like yourself to be in front of the computer more than the average salaried employee. Freelancing can be a hectic lifestyle, especially between the fluid routine and the number of projects.

As an independent contractor, your health and wellness are paramount. It would help stay healthy to keep ahead of the curve to prevent work interruption and income loss. Here are x wellness tips you can do as an independent contractor. These can keep you humming like a well-oiled machine.

Sitting at desk on computer affects your health

1. Set A Consistent Work Schedule

One of the most crucial strategies you can do as an independent contractor is setting your work schedule. The common issue with freelancers is their long work period, usually lasting between 10 to 12 hours. Much of this time, however, is spent procrastinating.

Compress your work time as much as you can. See how you can cut down the number of hours you need to work. Once you set your work schedule, sit down and do your work without distractions or procrastination. As a result, you cut down on your sitdown time, and you can spend more time on what you want to do.

Get enough rest and sleep. Have a checklist of your daily to-do list and prioritize work. The solution to your long hours can be disciplined. Working without distractions can help you get ready for the day and improve your mental health in the workplace.

2. Build an Ergonomic Work Setup

If you’re an independent contractor who works remotely, you need to have something better than a makeshift setup. Working on your couch or dining table can be tempting, but they do not design these with work in mind. Instead, get the right gear to set up a comfortable work environment for yourself.

Buy an ergonomic work setup, which includes ergonomic tables and chairs. Find a work table that puts your devices comfortably at eye level. Your chair should be able to seat you high enough to have your arms perpendicular to the table without reaching or hyper-extending.

Splurge on your ergonomic chair rather than buy a gaming chair. Ergonomic chairs can be a little more expensive, but they can keep your posture upright and correct. If possible, invest in standing desks too to prevent sitting too long.

public speaking anxiety

3. Dress To Impress Yourself

Sometimes you need to look fabulous when going to work. As independent contractors, everyone can do whatever they want and wear whatever they need, especially for jobs that don’t need video conferencing. Even then, freelancers should keep themselves hygienic and get dressed for the job.

Staying in your PJs is tempting, but you must take a shower. Keep yourself hygienic to wash away the dirt, grime, and oils you build up throughout the day. Also, this can give you a refreshing feeling and melt your stress and anxieties away.

Dress for the job that you want. Wear something comfortable that you can wear the entire day. If you have to show up on camera, wear smart casual to give yourself some good mobility.

4. Exercise, Exercise, Exercise

Sitting is dubbed the new smoking for a reason, as sitting all day is linked to many physical illnesses and complications. For example, it can increase your risk of cardiovascular diseases, higher cholesterol levels, obesity, and more. So it’s safe to say that sitting all day can be detrimental to your health.

Stand up at least every 30 minutes and do something productive, like answering calls, getting coffee, or doing brain breaks. Then, do the Pomodoro technique, working for 25 minutes and standing up for 5 minutes.

Exercise as much as you can. Working out at least an hour a day can help keep you limber and give you good circulation. Walk your pets, run or do some stretching. Do something physically strenuous to help move your body parts.

Things you can do to improve your health: like drink water.

5. Hydrate and Mix Up Your Drinks

Coffee, tea, and energy drinks are the nectar of independent contractors everywhere. But, even then, water is an essential part of working long hours. Of course, keeping yourself hydrated all day keeps you a little healthier, but you’re also forced to stand up to visit the toilet, cutting down on your sitdown time.

Drinking water can prevent dehydration-related symptoms like fatigue, migraines, dry lips and eyes, and focus issues. However, you might think that water is boring, so it’s best if you can mix it up sometimes. For example, add a squeeze of lemon or mint from time to time, or maybe drink some juice now and then.

This doesn’t mean that you have to stop drinking your favorite beverages. Instead, cut down on your coffee and soft drink consumption and replace it with water. Then, your liver would thank you for caring a bit more.

6. Find Time To Meditate

Keeping your muscles limber is only a small part of keeping yourself well. Chronic tension can also come from impending fatigue, including the potential for burnout. Correcting issues resulting in burnout is a matter of mind over matter.

As you exercise, consider quiet time and meditation. Find time to meditate and do some techniques that improve your mindfulness. Also, this can be anything from yoga, deep breathing, relaxation, and visualization. Even spending a few minutes a day closing your eyes can help reset your senses.

Diet Plan Man Cooking In Kitchen

7. Eat A Well-Balanced Diet

Eating is as much a pastime for you as a freelancer as drinking different things. With delivery apps, getting something delivered to you is easier than ever. Do your best to eat a more balanced, wholesome diet that comprises healthier foods.

Eat a balanced diet of fruits, vegetables, grains, meats, and oils. Eat more but in smaller portions to keep you full without eating a heavy meal. Do meal plans to add variety to your dishes and save time preparing your food. Take care to prep food that doesn’t conflict with your potential allergies.

It’s easy to fall for fad diets, but it’s best not to bet on them as someone who needs their energy. Instead, a simple, balanced diet should be enough to give you the power to sustain yourself.

The Bottom Line on Wellness for Independent Contractors

Working as an independent contractor can be a rewarding experience. Your biggest challenge is to keep yourself in tip-top shape, reducing the chances of extreme fatigue, burnout, or nervous breakdown. 

Keeping yourself well is part of your responsibility to yourself. Follow these tips, and you’ll find it easier to become a productive freelancer.

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