7 Non-Negotiables That Keep Me Sane While Working From Home

Over the years, I’ve slowly transitioned into working fully from home. It started in Freetown, where my workdays were structured around dodging the worst of the traffic—early mornings and late afternoons from home, with office hours in between. Fast forward to today, and my commute consists of a few steps from my coffee machine to my desk. While the flexibility is something I truly cherish, working from home comes with its own set of challenges.

One of them? Spending many of my waking hours in front of a screen.

After a few years of trial and error, I’ve found that a mix of structure and flexibility helps me stay grounded. I call them my 7 Non-Negotiables—simple, adaptable habits that support me in staying energized, focused, and balanced throughout the day and wherever I am.

My 7 Non-Negotiables

1️⃣ Movement – Move your body, move your mind.

For me, this means yoga, a walk, a workout or—ideally—a surf session. Laptop workouts (aka walking around my apartment while on calls) don’t count.

2️⃣ Introspection – Checking in with myself, not just my inbox.

Journaling has been my go-to tool for years. It helps me pause, reflect, and notice what’s going on inside—not just in my email inbox.

3️⃣ Knowledge – Follow the curiosity trail.

I make time to read and learn about whatever currently sparks my interest. It doesn’t always have to be related to work—sometimes the best insights come from unexpected places.

4️⃣ Rest – Real breaks, not just mindless scrolling.

It’s easy to blur the lines between work and rest when working from home. Taking intentional, mindful breaks—whether it’s a short meditation or just sitting with a coffee—makes all the difference.

5️⃣ Connection – Actual connection, not just work calls.

Catching up with family and friends (and no, Zoom meetings don’t count). A quick chat, a voice note, or even a spontaneous coffee meet-up can shift my whole energy.

6️⃣ Play – Joy is productive, too.

We often forget this one. Making space for play—whether it’s dancing to music, doodling, or just being silly—keeps things light and fun.

7️⃣ Nature – A reminder to step away from the screen.

A walk in the park, fresh air, a moment outside. It clears my mind, shifts my perspective, and reminds me there’s more to life than my to-do list.

These non-negotiables are my way of creating structured flexibility—enough rhythm to keep me on track, but enough room to adapt to how I feel each day. What are your non-negotiables? What keeps you grounded while working from home? Let me know in the comments!