The sober girl’s guide to working from home

As a sober girl, you know working from home (WFH) can be tricky. Managing your stress levels and taking steps to set yourself up for success is essential for having a positive and productive experience.

Let’s break down a few ways to stay busy and inspired.

1. Stick to your daily routine

A positive daily routine is one way to perform and feel your best while you work from home. Sobriety requires ongoing support, and a schedule will help you find much-needed structure for your day.

Getting to bed and waking up at the same time daily can impact your mood and energy levels. Try to start and end work at the same times each day and take breaks at regular intervals.

You can combat stress levels and its effects on the brain with a little bit of routine structured into your day. A set schedule can help you practice self-control and discipline.

Need a little momentum? Try tackling your most challenging tasks at the start of your day and use that productivity to propel you the rest of the day through your work tasks.

2. Establish work/life Boundaries

A downside of working from the comfort of your home is the unclear division between working and off hours. The two can quickly bleed into each other, so it is important to establish clear boundaries between your job and life. This division will help you avoid burnout symptoms like exhaustion or brain fog caused by stress and overworking.

Tips for creating clearer work/life boundaries include the following:

• Have a designated work space.
• Bookend your work day with self-care practices like journaling or meditation.
• Pack up your equipment and power down at the end of the day.
• Keep your phone in the next room during work.
• Don’t check your work email after hours.

As a sober girl, recharging your batteries in a healthy and productive way is important. Consider going for a walk after you clock out to get some fresh air and use the time as your “commute” to unwind from work-related stressors.

3. Upgrade your WFH space

Creating a beautiful workspace with comfortable and accommodating furniture is key to keeping morale high while working from home. Your environment directly impacts your mental state and productivity. A tidy and attractive space is a great way to stay inspired throughout long working hours.

Try to create an environment that stimulates your senses in a positive way by infusing bright and inviting elements. Live plants, soothing music and even an open window can be calming and impact how you feel during the day.

4. Connect with your support system

It’s crucial to lean on a steady support system when you need some extra help during sobriety. From-home jobs can be isolating at times, so reach out to friends, family or your sponsor to stay connected with others. Even a brief phone call on your lunch break can significantly affect your day.

Don’t forget about your colleagues — despite not being together physically, you can schedule video calls to chat about work obstacles or catch up on what’s new.

5. Make plans after work

It’s easy to stay in the comfort of your own space for days at a time when you work from home. Be sure to get out periodically, and make a point to get a change of scenery and have some fun to destress. Schedule plans a few days a week to leave the house and let loose productively and in a healthy way. Plan activities you’ll look forward to, like signing up for a fitness class or grabbing a meal with a friend.

Even something small — like rewarding yourself with an iced coffee after a hard day’s work — can have a positive impact on your mindset and help you avoid destructive after-work behaviours.

6. Take breaks and go outside

Regular breaks are key for stress and energy management throughout the workday. Disconnect from your computer and screens every few hours and give your mind a chance to relax. Use this time to grab a snack, stretch your body or read a few pages from a good book.

Spending time outside is one of the best things you can do during breaks. Just a few minutes of sunshine is all your mind needs to boost serotonin levels and help increase your focus. A quick stroll can keep you busy, and you may even get inspired along the way.

7. Practice healthy habits and coping mechanisms

Work, whether at home or in the office, is inherently stressful when you want to do well and succeed. Stress is also a huge trigger for those who use alcohol or other substances to cope. That’s why it is essential for sober girls to have healthy habits and coping mechanisms to turn to when they feel overwhelmed or anxious.

The following are ways to shift your mindset and direct your energy toward positive growth: 

• Meditating
• Eating well
• Calling a friend
• Exercising

By being intentional and setting yourself up for success as a sober girl, you can conquer the WFH lifestyle.

By Ava Roman

Ava Roman (she/her) is the Managing Editor of
Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you'll probably find her doing yoga or snuggled up with her cat and a good book.