Young active man exercising indoors, workout, sportsperson, healthy, fitness, training, GamePlan A
©Halfpoint Images/GettyImages

Simple Strategies to Optimize Your Performance From Home

Feeling like your world has been thrown for a loop? Build your resilience by focusing on the building blocks that will optimize your performance.

a bedroom in a nice apartment. adidas, hometeam, GamePlan A
Story 3 of 12
See all


With the world’s volatile situation and limitations affecting everyday life, it’s important to find ways to keep yourself balanced in your wellness journey. These simple tips are helpful in the current situation, but they should follow you on your journey as the situation normalizes. Use these strategies across the four pillars of mindset, nutrition, movement, and recovery to keep you resilient along the way.

1. Start with gratitude and a plan

Young man tracking progress and planning routines, structure, motivation, focus, writing, mindset, GamePlan A
Bring positive focus to your day from the very start. ©Halftpoint Images/GettyImages

Start your day by adopting a mindset of gratitude. Make a list of meaningful things that you’re thankful for, like relationships, jobs, opportunities, possessions, and conveniences. Then pick one item from your list that stands out the most. Come up with three reasons why you’re thankful for this item and write them down. Use your list to center yourself during the day when negativity creeps in.

Then harness your mindset to control your day by planning for modifications to your usual routine.

Build in the extra elements of working from home by setting aside time to play with your kids, have a family lunch, or walk the dog.

2. Use food to fuel your mind and body

Man in kitchen at home preparing healthy food, nutrition, health, cooking, fuel, energy, body, GamePlan A
Don’t forget the old saying ‘you are what you eat’. ©Halfpoint Images/GettyImages

Stay fueled and hydrated to sustain your energy and focus, lower stress, and boost metabolism. No matter your schedule, kickstart your day with an energizing meal and continue fueling and hydrating periodically throughout the day. We recommend colorful vegetables, fruits, nuts, whole grains, fish, and lean meats.

When you come to the table, commit to nourishing your mind, body, and spirit with intentional food choices that keep you energized and resilient while trying to stay productive and healthy from home.

When you’re making menus, keep food simple and natural, or minimally processed and responsibly sourced.

And even though it may be difficult (or impossible) to meet in person right now, it’s still important to build community through food. Consider sharing a virtual meal to stay connected with loved ones. Let these shared meals remind you of special occasions, people, or places.

3. Mix up your movement routine

Man with laptop doing exercise at home, fitness, health, exercise, foam rolling, stretching, GamePlan A
Be resourceful when working out at home. ©Halfpoint Images/GettyImages

Movement doesn’t always have to be the same. Do your workouts using whatever you have around the house. Try wearing a backpack filled with cans while you squat or lunge. A tennis ball works great for rolling out tight muscles, and a large beach towel doubles as a stretch rope.

If you have children, find fun ways to include them in your effort to stay moving. It doesn’t have to be traditional training – playing counts, too. Head to the backyard to play catch, freeze tag, or hide-and-seek, or if you’re really feeling energized, start a jump rope challenge.

4. Take a breath for better recovery

Man with headphones doing exercise at home, relaxation, calm, focus, music, GamePlan A
Relaxation plays an important role in keeping you on track. ©Halfpoint Images/GettyImages

Tap into the power of your body with some simple breathing techniques. Breathing can help with nervous system function, proper motor function, relaxation, focus, and efficiency. Make sure to breathe low into your diaphragm, expanding your rib cage top to bottom, back to front, and to the sides.

This is usually after three to five rounds. For an even deeper relaxation at bedtime, breathe in for six counts, hold for four counts, and exhale for 12 counts.

And speaking of bedtime, stick to your regular bedtime routine. Set an alert to remind you to go to bed at the same time every night, just as you do when you wake up. It’s also key to limit screen time before bed, not only to combat the effects of light on your ability to fall asleep, but also give your brain a break from the news and thoughts that make you anxious.

Interested in more ways to stay healthy at home? Visit where you’ll find tips, livestream workouts and more.

Now we want to hear from you. What are some things you’re doing to stay healthy while working from home?


Please take note of the commenting guidelines.
You will receive an email to approve your comment.
Please take note of the commenting guidelines.
You will receive an email to approve your comment.

Thanks for your comment

You will receive an email to approve your comment. It will only appear after your confirmation.


Oh no! An unexpected error occurred.

Try again
by Tim Bassford 05.05.2020
Great article. Super practical and attainable. Thanks for sharing.
by Luis 31.05.2020
great & simple,


First time here?