I’ve been working from home for over 11 years. My main tip is to set a timer for work, and for your breaks. My own schedule is I work 50 minutes, then I take a 10 minute break. I do this throughout the day, hour after hour.
7 AM to 7:50 AM is time I use to plan my day. At 7:50 AM I usually have a protein drink as my workout will be coming in the next hour or so.
8:00 AM - 8:50 AM is spent on top priorities. I am at my best in the morning, so this is my time to make progress on the most important tasks of the day.
9:00 AM is usually workout time. I usually workout till about 9:30 AM or 9:45 AM at the latest. I’ll have a little snack, and meditate for 10 minutes.
10 AM back to work.
11 AM work, then lunch at noon or so.
Noon - nap time. I know, I’m fortunate. I set an alarm for 1 hour and 15 minutes.
1 PM wake up, do Wim Hof breathing https://youtu.be/tybOi4hjZFQ, then take a brisk shower.
2 PM back to work, and so on till 6PM Boot Camp or other client training.
On your breaks…
Get outside. Get some sun. Get into nature if you can. Drink water.
These are stretches that you can do in anytype of work clothes, and you won’t be laying down on the floor.
Stretches for your upper body:
Gentle head pull, side/side/down
Wrist pull
Shoulder pull
Bentover “Y”
(Stand in doorway) chest stretch
(Stand in doorway) arms overhead, walk forward
(Stand in doorway) grab door jam, lean hips back (lats)
Stretches for your lower body
Heel on chair, leg straight, bend over hamstring stretch
Hands on wall, legs staggered, calf stretch
Bentover hang, then (legs,fists) contraction, release, and hang deeper
Standing Quad stretch
Here is the stretch video: