One Environmentalist's Formula For Getting Outside On Work-From-Home Days

Anyone who's ever worked from home knows the feeling: All of a sudden it's 7 p.m. and you've barely left your house—let alone your pajamas—since the morning. Here, environmentalist and integrative health coach Kamea Chayne of the Green Dreamer podcast shares how she stays active, clearheaded, and refreshed during long days of working for herself. (Hint: Her two rescue pups, Oscar and Roo, very much help.)

After getting back, I have a light breakfast, and then I start work right afterward at around 7:30 a.m. or 8 a.m. Around noon, I take my dogs out again—sometimes to a nearby dog park where they can run around while I listen to audiobooks or my own podcast to revisit some learning lessons I can share again or build on in future episodes—then, I get back to work. After another few hours, usually around 5 p.m., I'll take my dogs out on a longer speed walk so I can get my daily steps and cardio in, come back home to do some movement exercises on the yoga mat, then prepare dinner and start to unwind from the day.

Productivity for me used to apply to only work-related tasks, but my view of it has evolved to include anything that helps me thrive personally or professionally. For example, taking a break from work to walk my dogs is a form of productivity for me—I'm doing something to stimulate my blood flow, rejuvenate my body, re-center my mind, and enjoy time outside. If literally doing nothing is what I need to unwind and reset, I view that as being productive, too, as it's a way for me to cultivate holistic wellness for myself, which will better enable me to do anything else I want to do.

Finally, when the third alarm goes off, I go into "mindset," which is where I think of and jot down three things I'm grateful for. To dive a bit deeper, I also visualize the sensory details of everything on the list and reflect on why they are important or meaningful to me. I wrap up the ritual by writing out my top priorities for the day.

I use my round dining table as my workspace. I do everything there: When I'm recording a podcast episode, I'll even get crafty and cover the surface with a layer of towels for soundproofing. (I actually used to record while sitting on the floor of my small walk-in closet since all the fabric helped prevent echo!) It's worked out great so far, and I love being surrounded by all the plants I have in my living room as I go about my work. They automatically bring me a sense of calm, and whether it's psychological or not, I truly do feel physically more energized around them.

What I do during the breaks also depends on how I feel. If I'm hungry, I snack. If I'm cold, I make hot tea. If my body feels achy and stiff, I do some stretches and movements on my yoga mat. If I'm feeling slow and unfocused, I might take a walk outside.

I'm not sure this is too unexpected, but I love having my dogs around me as I work. I'm so grateful to be able to hug, play, and run around the house with them throughout the day. They also encourage me to get outside more while working from home, which has been a huge plus.

Sometimes social media is a source of stress for me, especially when I fall into the comparison trap, but when I'm intentional about it, it's also been a great place for me to learn and find inspiration. I also sign up for various newsletters from nonprofits or publications I trust and love, and receiving curated updates and information from them has been immensely helpful. Oh, and how can I forget! Every single change-making guest I get the honor of interviewing inspires me, and that is probably the best part about my work right now that I'm so grateful for.

This interview has been edited and condensed.