By: Yoyo Rita
Many workplace investigators carry out most (or all) of their work remotely. It’s crucial to maintain your health and wellbeing when spending long hours at the computer, while also ensuring productivity. After years of working remotely, I’ve crafted some practical tips to maximize the efficiency, and sustainability, of your remote work routine as a workplace investigator.
- Intermittent, Meaningful Breaks
Staring at a screen all day is tiring enough, no matter the subject matter, but workplace investigations necessitate frequent and meaningful short breaks. When you’re investigating a document-heavy case, or deep in the throes of data analysis, time will drift away from you. What’s more, the cognitive load of comparing threads of evidence, crafting interview outlines, or drafting a report, can result in burnout.
I recommend taking a 5-10 minute break every 60 minutes, which provides a rest for your eyes and your brain. Use this time to drink water, get up and stretch, and stare out at the skyline. It is not recommended to stare at your phone or stay sitting down—this won’t give your mind or body the rest it needs. It’s worth extending your work day slightly to ensure your time is more productive, while also preventing burnout and ensuring your wellbeing.
- The “Marshmallow” Method
Ever heard of the popular “marshmallow test,” where kids are presented with one marshmallow, and told that if they refrain from eating it right away, they will get a second marshmallow? This is a hilarious, but also a very applicable social experiment that you can apply to your remote work.
How? Well, the social experiment is a meditation on setting short-term, bite-sized goals, and rewarding yourself when you complete them. Maybe your goal looks like drafting the verbal report outline, or completing a thorough organization of the file. Whatever the goal is, make sure it is attainable. Once you complete it, treat yourself—to a coffee, a snack, or a 10-minute entertainment break.
- Decompression Time
After the day’s work is done, it is important to plan decompression time. The subject matter of investigations can often be draining, emotionally unsettling, and even lead to second-hand trauma in the worst of circumstances. Be proactive about getting fresh air, enjoying social time with friends and family, journalling, and watching your favorite show after work.
Whatever works for you to relax depends entirely on you. However, it is a must to establish a regular routine to regulate your nervous system outside of work hours and leave you refreshed the following day.