Working from home with children

Tips to manage work while supporting children at home    

Talk to your children and make a plan

• Begin by asking your children how they feel and share your own feelings.  
• Make a plan together for how you will each do your daily activities. 
• Talk to your children about breaks and how you will spend free time together.  
• Use “when-then” statements such as “when my work is done, then we can play”. 
• Minimize distractions by designating spaces, using headphones and reminding children of the plan. 

Set realistic expectations

• Be reasonable in what you expect of you and your children. Expect progress not perfection. 
• Be patient. Show kindness to you and your children. 
• Use reminders to stay on track but be flexible and willing to change the plan as needed. 
• Celebrate the wins, no matter how small.  

Focus on the positive

• Notice the good things happening around us such as spending more time together as a family and the many acts of kindness.  
• Think about what you are thankful for right now. Gratitude helps us to focus on the good. 
• Find humour each day. Allow yourself to smile or laugh especially in difficult times.    

Make self-care a priority

• Schedule breaks and check in with your children. 
• Stretch and step away from the computer.  
• Use relaxation or self-care breaks to boost mood and productivity. 
• After work, take a walk, do a crossword, or listen to music to create a buffer between work and before starting your home routine. 
• Do activities you enjoy and spend time with family. 
• Make a joy list and do something that brings you joy each day (e.g., read, listen to music, take a bath, call a friend, cook a meal, or get outdoors, etc.)  
• Eat healthy, stay hydrated, move more and practice a good sleep routine. 
• Check out the links on the next page to learn more ways to take care. 

Reach out, stay connected  

• Connect with people such as friends, family, 
  co-workers and neighbours to remind us that we are not alone.  
• Involve other members of your home in activities such as cooking and chores. Try cooking as a family activity or share the load with children by giving them age-appropriate chores.  
• Ask for help. Reach out to teachers or others that can help your children with schoolwork. Reach out for parent support too.  

Helpful Phone Lines

Services related to this information:

• Mental health systems navigator.
• DoorWays: call an office in your area for counselling options at mha.easternhealth.ca/doorways.
• E-mental health options from the comfort of your home: https://nl.bridgethegapp.ca/adult/online-programs.
• Not sure who to call? Help starts here. Call 211 for local community/government programs and services. 24 hours, 7 days/week
• For more information on COVID-19, visit: https://www.gov.nl.ca/covid-19.