Your Quarantine Routine

From the Brain Health experts behind HEIGHTS smart supplement.

In these anxious, uncertain times; having a schedule and sticking to it can make an enormous difference to how we adjust to our new working-from-home lives.

The experts behind Heights Smart Supplement have put together a ‘quarantine routine’ that has all the essential elements you need to keep you ticking along, and as calm and nourished as possible in these unstable and stressful times.

Quarantine routine when working from home
Photo by Annie Spratt on Unsplash

Remember, if you make your brain your priority, everything else will follow!


7am – Wake Up

Whilst it would be so easy to stay in bed a bit longer at the moment; messing with your circadian rhythms messes up pretty much every other rhythm in your body, states Heights’ Sleep Specialist, Sophie Bostock.

7.30am – Meditate

Natalia Bojanic Founder of Form & Meditation Teacher offers this advice: “A regular meditation practice is a way to train your attention and keep you alert and awake. A cluttered mind leaves little room for creative thinking, therefore we must use techniques to enhance our ability to make wise decisions.”

8am – Breakfast

Remember, you’re not at work yet, so eat away from your emails and please (if at all possible) avoid the news and social media for now – we’re inundated enough!

The Heights team have some brain-friendly breakfast suggestions HERE
8:30am – Commute

“Commuting” is key – even if you don’t need to move more than a few paces to get to your desk. Get some fresh air, and take yourself out for a walk before you start your day to make the transition from “home” to “work”.

Professor Shane O’Mara, author of ‘In Praise of Walking: The New Science of How We Walk, and Why It’s Good for Us’ suggests, “Walking acts as a self-repair mechanism for the brain & body.  Regular walking stimulates the production of molecules promoting brain health, and even brain resilience to the effects of chronic stress.”

9am – 12pm – Work Space

Give yourself a designated area that’s solely for work and try to ensure it’s free of clutter and distractions. Make it ‘nice’ (think tidy) with plants and personal items – your favourite mug, perhaps? Ultimately, make it as pleasant for yourself as you can.

Consider when you’re most productive and slot in your most challenging tasks, then. eg. do all your writing in the morning; and admin tasks in the afternoon when you’re less likely to be in a ‘flow’ state.

12pm – Lunch

Have an actual lunch break: We can’t stress this enough! It’s tempting to work through when your laptop is (possibly) in the kitchen, but it’s important to step away from the screen and take time to savour your lunch and think about something else for a while.

Mediate as part of your quarantine routine
Photo by Natalia Figueredo on Unsplash


1pm – 5pm Manage Stress

Heights’ Wellness Officer, Dr Rangan Chatterjee, states that “Chronic stress can cause havoc on our health and wellbeing. It’s often the root cause of conditions like anxiety, poor memory, inability to focus, gut problems, insomnia, burn-out, depression, high blood pressure, heart disease, strokes and even Alzheimer’s”.

Getting proper nourishment, moving your body, planning your time and prioritising your sleep are all vitally useful tools to help you to control your stress response. And if in doubt: just BREATHE.


5/6pm – Stop, “Commute” and Work Out

It’s important that your house still feels separate from work and it all doesn’t merge into one messy, stressy space, so close your laptop, and put it away, along with other work paraphernalia.

If you’ve not made it into the outside world yet, perhaps go for a walk or run, or do a workout or yoga session at home, to transition out of ‘work mode’. Physical activity is vital for the promotion of happiness, and the management of stress and anxiety.

7pm – Dinner

Whether you’re the next Gordon Ramsey or more ‘beans on toast’, aim to fuel your brain as well as your body. Not every meal has to be a masterpiece, but maybe dust off your cookery books or look for some online inspiration to mix up your meal times.

8-10pm – Relax, Games, Netflix and Chill… 

Switch things up regularly to help stave off cabin fever. Maybe arrange a creative date? Or dust off the board games? Also, take the time to reconnect with friends and family for some much-needed social interaction.

10pm – Wind Down

Digital Behaviour Expert Damian Bradfield reminds us that excessive screen time can lead to impaired emotional processing, attention span, decision making and control. He suggests to give yourself a tech-free hour before bed to calm down, wind down, and prepare your brain for sleep.

11pm – Sleep

“Even a cheeky 10-minute nap can improve mood and memory“, according to sleep expert Dr Sophie Bostock, who also states that a lack of sleep can affect some fundamental human qualities, such as emotional balance, self-control, and learning and memory.

Heights’ Smart Supplements contain key nutrients for optimised brain health; including 18 vitamins, 25 blueberries and DHA Omega 3 Oils, and are conveniently delivered to your letterbox, via a flexible subscription service.