Working ergonomically as a freelancer - that's how it works!

As a self-employed individual, you probably work mostly or even always from home and are therefore permanently in a home office – this also means that you are responsible for furnishing your office yourself and should ensure a healthy workplace. In addition to the right lighting conditions, things like ergonomic furniture and appropriate nutrition also play a role. In this article, we'll look at how you can work ergonomically as a self-employed person and what you absolutely need to consider.

Tip: Do you want to know more about other exciting topics related to home office & ergonomics? Then feel free to visit the Deskspace website, where you'll find our numerous blogs!

Permanently in the home office: These are the "dangers"

Since the Corona pandemic, many people have been working temporarily or permanently in their home offices – as a self-employed person, you may have been doing this for much longer. Here, family and job are easier to reconcile, and you can also pursue your hobbies. Especially when flexible working hours are added, the home office is the best solution for many. But there are also risks if you, as an employee or self-employed person, are permanently in the home office.

These include the following, which you have probably already noticed:

• Loneliness: Even if video conferences & co. are now better than ever before, you can quickly feel lonely in the home office. However, ergonomic work as a self-employed person also includes movement and social contacts, which are often neglected
• Work-Life Balance: If you work as a self-employed person in a home office, you quickly tend to always work – because you're probably never completely finished. This leads to you being overloaded and neglecting your private life
• Distraction: At home, you constantly notice other things you could still do. The dirty window, the trash that needs to go out – all minor things that can quickly distract you from your actual work

These are just some of the disadvantages that can result from permanent home office work. Now let's look at how you can prevent these and how you can work ergonomically as a self-employed person in the home office. For this, we'll give you tips that you can easily integrate into your daily routine.

Tip No. 1: Routines for ergonomic work as a self-employed person

You certainly know this feeling: if you have flexible working hours and a home office, a certain "rut" quickly settles into your daily routine. Sometimes you sleep a little longer, sometimes you work until after midnight – after all, you can afford it. While this has some advantages, such as being able to adapt your private life accordingly, these unclear working hours can also quickly become a burden.

Regular working or at least start times have a positive influence on your mental health. If you start at the same time every morning, your body can adjust to this work start, and you will be more efficient, more concentrated, and have higher stress resistance. In addition, your sleep often suffers from irregular working hours, as you sleep more or less at different times. Your colleagues also don't know when you are available and when you are not. Social contacts are also neglected, as you may not have finished your daily tasks by the evening.

We recommend that you at least set fixed start and end times for your work. This way, you train your body to function at certain times and then to switch off again. Regular working hours are an important basis for ergonomic work as a self-employed person and help you to manage all your daily tasks and also have time for your loved ones.

Tip No. 2: Nutrition and hydration for your best performance

This phenomenon might also sound familiar to you: in the home office, you quickly lose track of time and forget to eat and drink regularly. However, this makes you tired faster, less efficient, and makes it harder to concentrate. One of the most common and quickest effects are constant headaches and nausea/dizziness.

To work ergonomically as a self-employed person in a home office, we recommend drinking at least three liters of water per day – regardless of the season. If you find it difficult to maintain this amount, you can, for example, set an alarm on your phone that reminds you to drink a glass. This way, you stay hydrated and can perform well even on long days. You should stay away from sugary or zero-calorie drinks, as these only have negative effects. In addition, you should limit caffeine to the morning.

To work healthily & ergonomically as a self-employed person, nutrients throughout the day also play an important role. We at Deskspace can recommend these snacks if you get hungry during the day:

• Nuts: These are proven to improve your cognitive performance and concentration. However, you should not eat more than a handful per day, otherwise you will quickly exceed your daily fat intake. A handful of mixed nuts has about 250-300 kcal – about a tenth of your daily requirement
• Vegetables & Fruit: Vitamins are vital for us humans – especially vitamin C heals many wounds and inflammations in the body and is produced too little, especially in winter. A deficiency quickly occurs, and it is important to counteract this. Vegetable sticks or a selection of fruit are therefore a suitable snack for you at work
• Carbohydrates: These ensure that your body has energy in the first place. So, for example, eat pasta, rice, or simply a slice of bread with a spread of your choice

Tip No. 3: Ergonomic office furniture for self-employed individuals

Long periods of sitting are poison for the body – experts agree on this. After just 30 minutes without movement, your concentration decreases, and you can no longer complete your tasks accurately & quickly.

With a height-adjustable desk and a sitting and standing stool from Deskspace, you can counteract this problem without incurring excessive financial costs. The Deskspace Pro features fast & easy electric height adjustment, a robust surface, and a sturdy frame with a long lifespan.

The Deskspace Motion is a sitting and standing stool that keeps your body constantly in motion – without you even noticing it. Your back is always straight, and your core has to stabilize the slight movements all the time. This results in better blood circulation and thus better performance in all your daily tasks. When standing, it takes 60 percent of your body weight off, combining the advantages of standing and sitting – perfect for ergonomic work as a self-employed person.

Would you like to learn more about Deskspace products? Then feel free to visit the deDeskspace website, where you will find numerous descriptions and application examples. If you have any questions, our customer service is available to you at any time!