Nature vs nurture. A subject vigorously investigated and studied by scientists, psychologists and professionals worldwide.
Does our home office environment impact our focus and productivity?
How does our work environment impact our performance?
Can we improve our outer environment in order to influence internal mental and psychological processes?
In this article, we take a deep dive into the reasons for ensuring the environment in which we work is set up to optimize performance, focus, and emotional stability.
Why Set up an Inspiring Home Office & Work Environment in the First Place?
When working from home, a lot of time is spent in one’s home office. This space can be decorated, arranged and designed to suit personal taste, while specific tools and resources in an office can lead to increased productivity, focus, and motivation.
Countless studies have demonstrated how specific aspects of our home office space can influence our productivity, concentration and behavior. The paper, An Overview of the Influence of Physical Office Environments towards Employees, covers many of these aspects.
Written in 2011 for the 2nd International Building Control Conference, the paper was authored by Professor N. Kamarulzaman, A. A. Saleh, S. Z. Hashim, H. Hashim, and A. A. Abdul-Ghani. It reviewed research papers that investigated the effects of:
- Physical Workplace Design
- Indoor Temperatures
- Color in the Office
- Noise as a Psychosocial Stress Factor
- Interior Plants
The conclusion of the literature review was that productivity and behavior are greatly affected by the environment in which one works.
Therefore, we compiled a list of aspects which can help you to create an inspiring home office and work environment for yourself.
8-Aspects of Setting up an Inspiring Home Office & Work Environment
1 - Inspirational View
An important aspect of a home office is the view. The view one’s office has can have an impact on overall well- being, and specifically on mental well-being.
Many studies have been conducted on the influence nature has on one’s well-being, but two such studies have interesting results regarding the impact one’s surroundings have on one’s health.
The first study is titled, Nature experience reduces rumination and subgenual prefrontal cortex activation. It was conducted by G. N. Bratman, J. P. Hamilton, K. S. Hahn, and J. J. Gross.
The study tests the link between urbanization and increased mental illness, such as depression. Two sets of tests were conducted, both of which included two test groups.
The groups were sent on walks through specific environments, namely an urban and a natural environment. Participants were tested before the walk, as well as afterward, for self-reported rumination and subgenual prefrontal cortex activity.
- Self Reported Rumination is a type of self-focus that is negative in nature and is linked to depression.
- The Subgenual Prefrontal Cortex is a part of the brain which influences the regulation of emotion.
The results of the study showed that the nature walks decreased rumination and subgenual prefrontal cortex activity, whereas those who went on urban walks showed no significant change in either. The study suggests that exposure to nature, even briefly, positively impacts mental health.
Though many prefer a view of nature, a view of nature is not the only view with positive effects. The second study, titled Quantifying the Impact of Scenic Environments on Health, researched a similar topic but found that an inspirational view does not consist only of ‘greenspace.’ª
The study was conducted by Chanuki Illushka Seresinhe, Tobias Preis and Helen Susannah Moat in England and Wales, using data from Scenic-or-Not, combined with data from the Census for England and Wales.
The study researched the link between scenic areas and the well-being of inhabitants of those areas. The areas consisted of rural, urban, and suburban environments; thus air pollution was also a factor.
The correlation of ‘greenspace,’ª Scenic-or-Not scores, and self-reported well-being led to the conclusion that the ‘scenicness’ª of an area does have an impact on the well- being of its inhabitants.
This study suggests that a view that one finds scenic can have a positive impact on health. Therefore, we can conclude that a home office should have a scenic view; whether it is urban or rural depends on personal taste.
2 - Standing Desk
An integral part of a home office is the desk or workstation used. In the past, many studies have been conducted on the effects of prolonged sitting on the human body. Most show that sitting for long periods can cause back issues and metabolic problems, and even impacts cognitive processes.
Hoping to find a solution to this, newer studies have been conducted to research the effects of standing desks on health, as well as productivity. One such study, conducted in Japan in 2014, was titled Desk-based workers’ perspectives on using sit-stand workstations: a qualitative analysis of the Stand@Work study.
The researchers, Josephine Y. Chau, Michelle Daley, Anu Srinivasan, Scott Dunn, Adrian E. Bauman and Hidde P. van der Ploeg, aimed to evaluate whether standing desks were beneficial to office workers.
Forty-two adults, eighteen years or older, from Sydney, Australia, participated in the study using a standing desk device, the Ergotron Worklift S, for four weeks. At the end of the four weeks, focus groups discussed the findings of the participants.
Many participants reported that they gained improved posture, greater alertness, and more concentration, as well as increased productivity. Some also noted that they had less back pain and fatigue.
However, there were some complaints as well. The two complaints were about the design of the device used, but some noted that an open floor plan could also be an issue as well.
An open floor plan is only relevant when working in an office, and the study showed that it could be either a positive or negative factor. Some participants felt self-conscious when standing up in the open office, while others stated that seeing coworkers standing gave them the confidence to stand as well.
A more recent study conducted in Japan in 2021 by Jiameng Ma, Dongmei Ma, Zhi Li, and Hyunshik Kim was titled Effects of a Workplace Sit–Stand Desk Intervention on Health and Productivity.
Conducted as part of a health promotion initiative at Sendai University in Shibata,, the study had seventy-four participants, all of whom were desk workers. They were divided into two groups – control and intervention.
The intervention group received standing desks for three months, but were asked to report on certain aspects after four weeks. Focusing on the sitting time, pain levels, subjective health, vitality during work engagement, and self- reported performance, the results showed:
- Sitting time was reduced after three months , though the study noted that the decrease was not significant when compared to other studies.
- The intervention group reported decreased shoulder and neck pain after three months; however, no change was reported for lower back pain.
- Participants in the intervention group reported an increase in subjective health after four weeks.
- Work engagement vitality also increased for the intervention group at the four-week mark.
- Self-reported performance also showed an increase for the intervention group after four weeks.
The authors of this study do warn that the results are not as significant as other studies in this field as there were some limitations to the study parameters. However, even with the limitations in place, the study results suggest positive effects and improvements when using a standing desk.
Newer designs for standing desks have been created, and many have implemented them in their home office. Some go as far as incorporating a treadmill for even better health while working.
3 - Ergonomic Chair
Linked to the effects of prolonged sitting are the effects of using the wrong chair during work hours. Many studies have been conducted on the design of the ergonomic chair, and some studies have also looked into multiple ergonomic factors of the home office.
One such study, conducted in 2014 by C. Hoeben and Q. Louw, compared two different types of ergonomic chairs and their effect on productivity, as well as the tension and pain caused to the upper quadrant musculoskeletal system.
Titled Ergonomic Chair Intervention: Effect On Chronic Upper Quadrant Dysfunction, Disability And Productivity In Female Computer Workers, the study compared a simple, less-adjustable ergonomic chair (the control) with another that had multiple adjustable features (the intervention).
Two female participants conducted five phases of research, which each lasted four weeks. The use of a control ergonomic chair and an intervention ergonomic chair was randomized between the participants. The phases were as follows:
- First Phase – Using their own usual office chair.
- Second Phase – Using the control or intervention chair, depending on allocation via an online randomizer.
- Third Phase – A washout phase, using their usual chair.
- Fourth Phase – Another round of using the control or intervention chair.
- Fifth Phase – A second washout phase, using their usual chair.
Both participants scored lower on the visual analogue scale, as well as the neck disability index, the two main factors that were researched. However, both were also asked to complete a questionnaire on Work Activity and Productivity Impairment.
For one participant, the values were zero, and thus no information could be gathered. The second participant showed a forty percent impairment value at the start of the study, which was reduced to seven point five percent by the end of the second phase. At the end of phase four, it had been reduced to five percent.
In the discussion of the study, the researcher explained how, even without proper ergonomic instruction, simply using an ergonomic chair reduced the self- reported pain index of the participants and increased the self-reported productivity of one participant.
The study concluded that one might not need to have an expensive ergonomic chair, with multiple adjustable features, but that an ergonomic chair that assists with posture is beneficial for desk workers.
Taking into account the results of this study, it can be concluded that investing in an ergonomic chair, that offers some support, is beneficial when working from a home office.
4 - Vision Board
More and more people have begun to implement a vision board in their home office to have a visual representation of their goals and dreams. And though much research has been done on the topic, some still doubt its validity.
In their article titled Vision boards: A creative tool for self-exploration and identity development, researchers Phillip L. Waalkes, Laura M. Gonzalez, and Crystal N. Brunson shared a case example of how vision boards helped middle school children, from low socioeconomic backgrounds, to develop aspirations for their education and future careers.
The article suggests that, if teachers and counselors implemented vision board creation into a structured lesson, students would be allowed self exploration. This, in turn, could help them identify interests, explore possible career options, learn goal setting skills, and more.
A rationale was presented, a process to follow was set up, and a case study example was provided. In the example, middle school students were given instructions to create a vision board during summer camp, alongside their other activities.
The activities were integrated into the vision board creation, via reflection sheets that were filled in after each activity.
Through the activity of creating a vision board, the participating students were able to define their identities, explore their goals for education and career, and compile a visual representation of what they learned throughout the camp.
A rationale was presented, a process to follow was set up, and a case study example was provided. In the example, middle school students were given instructions to create a vision board during summer camp, alongside their other activities.
The activities were integrated into the vision board creation, via reflection sheets that were filled in after each activity.
Through the activity of creating a vision board, the participating students were able to define their identities, explore their goals for education and career, and compile a visual representation of what they learned throughout the camp.
The article concluded that vision boards are useful tools that can be used for self exploration and development, providing learners with a way of inspiring themselves for the future.
Although this article focuses on students, a vision board can be a powerful tool for anyone when implemented in a home office or any aspect of life that requires planning and goals.
5 - Finding Inspirational Content
When working for long hours in the same setting, it is easy to become unmotivated or uninspired by your surroundings. Tasks seem endless, and effort must be put in to stay focussed. Therefore, it is important to seek inspiration for projects, even when working from a home office.
In her paper Seeking Serendipity: The Inspiration Hunt of a Creative Professional, Amanda LeClerc shares her findings after an analytic ethnographic study of finding inspiration from a creative professional, McNamara Stradler.
She spent three consecutive days interviewing him to discover how he ‘hunted’ for inspiration. The first interview was to understand what he defined as inspirational and how he looked for inspiration. The second and third days discussed his goals for that day and the successes he’d had the previous day.
During the timeframe, McNamara found several different forms of inspiration, but only one was relevant to his current project. The others were pieces of inspiration he stumbled upon during the search. This shows that inspiration can be found from unplanned sources.
The conclusion to this study was that, during the search for inspiration on one topic, one might be struck by an idea from another, unexpected source, fundamentally changing one’s approach to the project, often for the better.
Many find inspiration in nature, in music, and in art. Finding what inspires you is an important task, and can help you to stay motivated during your working hours. Simply bringing inspirational content into your home office can serve as a great motivator.
6- Ventilation Systems & their Generated Noise
Airflow is important in a home office as it impacts many factors, such as comfort, and even cognitive function. A study published by the Harvard T.H. Chan School of Public Health explains this effect on cognitive function.
Titled Green Office Environments Linked With Higher Cognitive Function Scores, the study was conducted in a double-blind format, where analysts and participants did not know the conditions of the research so that the results were unbiased.
Over a six-day period, participants were exposed to different conditions while they continued with their scheduled work.
The conditions set were the following:
- Conventional, where the concentration of organic compounds in the air was high.
- Green, where the concentration of organic compounds was low.
- Double Green, where the concentration of these compounds was low with better ventilation.
- Polluted, where CO2 levels were heightened artificially, without ventilation.
Cognitive function was tested, and the study found that when working in green environments, scores were around sixty-one percent higher than working in conventional office spaces.
They also found that, with higher levels of CO2, cognitive function decreased for seven of the functions they tested. However, this study was done before the working conditions of the world changed to working from home.
A more recent study, titled Work Comfort in a Home Office with Mechanical Ventilation—A Case Study, looked at home office ventilation systems and the noise generated by them.
Anna Justyna Werner-Juszczuk from the Bialystok University of Technology in Poland conducted the study. A single family home was the main subject of the study, and the building was supplied with mechanical ventilation, namely a fan.
During the study, the noise level and the comfort of the home office worker was measured. It was also noted that the home office was a space shared with other family members but only used by one member at a time.
Noise levels were tested at the highest setting, the lowest setting, and the setting most used by the family.
During the research period, the person using the office was not made aware of the setting the fan was on and was asked to fill in a questionnaire.
Questions were based on a five-grade scale, on which the noise was rated Extremely troublesome, Very troublesome, Moderately troublesome, Slightly troublesome, or Not troublesome.
The study found that most users preferred the fan to be at around thirty-three percent of the power available as other settings either did not provide enough air or created too much noise for the participant.
The study concluded that, when working from a home office, it is recommended to set up the work place further away from the ventilation system to minimize distraction from noise.
7 - Water Features
However, there are ways to mask distracting sounds in a home office such as adding a simple, small water feature to create the sound of running water.
One study that researched this is titled Audio-Visual Preferences, Perception, And Use Of Water Features In Open-Plan Offices. Researchers Zanyar Abdalrahman and Laurent Galbrun conducted the study with fifty-nine participants divided into two experiments.
The first experiment tested the sound level preference of participants, while the second tested the audio-visual perception preference. The results indicated that water sounds can mask irrelevant noise, while improving the soundscape of an office.
Zanyar Abdalrahman conducted another study, titled The Use Of Water Features For Improving Speech Privacy And Cognitive Performance In Open-Plan Offices, researching a similar topic.
This study was conducted in five experiments. Their aims were as follows:
- First Experiment – Establishing a sound pressure level preference.
- Second Experiment – Comparing audio-only water effects with audio-visual water features.
- Third Experiment – Investigating how masking irrelevant noise affected the participants’ satisfaction and cognitive function.
- Fourth Experiment – Discovering the long-term effects of a water feature on the open plan office space.
- Fifth Experiment – Measuring the distraction distance from the water feature.
The research paper was very detailed, but concluded that carefully designed water features can be beneficial to a work environment as they effectively mask background noise, such as speech.
Other findings included:
- The preferred level of masking depended on the type of water sound, as well as the level of intelligence of the background speech.
- Preference also differed when comparing audio-only water sounds to audio-visual water features.
- Water features as a visual stimuli had a positive effect on how the work place was perceived.
- When noise was masked by water sounds, the performance of cerebral recall increased by five present.
Another important finding of the study was that gender had a significant impact on the need for background noise masking for the cerebral recall tests. Female participants benefited more from background masking than their male counterparts.
The study concluded that when a carefully designed water feature is integrated into the office or home office area, it enhances the quality of the sound environment and the physical aspects of the work environment as well.
8 - Natural Light
Another natural element that is important for a home office or any office setting is natural light. Light has an effect on multiple aspects of one’s body, such as health and productivity.
The literature review by L. Edwards and P. Torcellini goes into detail about all these aspects that can be influenced by light. Titled A Literature Review of the Effects of Natural Light on Building Occupants, the review compiles a list of cited studies showing how daylight in buildings impacts the occupants.
One part of the review explains how light affects the body in multiple ways, on both physiological and psychological levels. Citing several studies, it concludes the following:
- Natural light is akin to a nutrient that assists the metabolic process.
- Mood and energy are affected by the perceived color of light.
- Natural light has an effect on circadian rhythms, which in turn influence factors such as alertness, body temperature, and sleep patterns.
- Natural light can improve health by influencing the chemistry of the body.
- The risk of Seasonal Affective Disorder is lessened when more natural light is absorbed.
The review then further lists research pertaining to natural light in offices. It cites studies that showed office buildings with natural light reported increased productivity, less absenteeism, better employee health, and greater financial savings.
However, the review also compiled information on the improper use of natural light and its impact on workers, explaining that, if implemented incorrectly, natural light can cause more absence and lower productivity.
Improper use of natural light refers to instances where the light causes high temperatures and glare on screens or surfaces.
In the cited studies, these factors caused employees to be less efficient at work as they looked for ways to avoid the discomfort. In cases where the employees tried to ignore the factors, they showed reduced metal energy.
The review concluded that natural light can be beneficial to health and wellness, along with increasing productivity and other factors, if used correctly. Therefore, this aspect should be considered when creating an office space.
After considering the impact of natural light, we can also note a common issue in the home office: implementing natural light effectively without the risk of negative factors, such as glare.
A 2015 study titled Analysis of the Impacts of Light Shelves on the Useful Daylight Illuminance in Office Buildings in Toronto, offers research on a solution.
Further Reading
- “Does it matter where you work? A comparison of how three work venues (traditional office, virtual office, and home office) influence aspects of work and personal/family life,” by E. J. Hill, M. E. Ferris, anda V. Märtinson.
- “Digitally transformed home office impacts on job satisfaction, job stress and job productivity. COVID-19 findings,” by L. Martin, L. Hauret, and ?. Fuhrer.
- “Remote work mindsets predict emotions and productivity in home office: A longitudinal study of knowledge workers during the Covid-19 pandemic,” by L. C. Howe.
- “The Home Office: Ergonomic Lessons From the ‘New Normal’,” by K. G. Davis, S. E. Kotowski, D. Daniel, T. Gerding, J. Naylor, and M. Syck.
- “The scientific study of inspiration in the creative process: challenges and opportunities,” by V. C. Oleynick, T. M. Thrash, M. l. C. LeFew, E. G. Moldovan, & P. D. Kieffaber.
There are often aspects of a home office that can impede your mood, health, or productivity while working from home. We have discussed some simple, science-based features that can be changed or implemented in any style of office, whether an open plan office space, a simple office at work, or your own home office.
Enjoy a good day!
References
- A. J. Werner-Juszczuk, “Work Comfort in a Home Office with Mechanical Ventilation – A Case Study,” MDPI, [Accessed: 24/01/2023] Online.
- A. LeClerc, “Seeking Serendipity: The Inspiration Hunt of a Creative Professional,” University of Toronto, [Accessed: 24/01/2023] Online.
- C. Hoeben & Q. Louw, “Ergonomic Chair Intervention: Effect On Chronic Upper Quadrant Dysfunction, Disability And Productivity In Female Computer Workers,” Stellenbosch University Library, [Accessed: 24/01/2023] PDF.
- C. I. Seresinhe, T. Preis & H. S. Moat, “Quantifying the Impact of Scenic Environments on Health,” Scientific Reports, [Accessed 24/01/2023] PDF.
- G. N. Bratman, J. P. Hamilton, K. S. Hahn & J. J. Gross, “Nature experience reduces rumination and subgenual prefrontal cortex activation,” PNAS, [Accessed: 24/01/2023] Online.
- J. Y. Chau, M. Daley, A. Srinivasan, S. Dunn, A. E. Bauman & H. P. van der Ploeg, “Desk-based workers’ perspectives on using sit-stand workstations: a qualitative analysis of the Stand@Work study,” BMC Public Health [Accessed: 24/01/2023] PDF.
- J.iameng Ma., D.i Ma, Z.hi Li,. & H. Kim, “Effects of a Workplace Sit–Stand Desk Intervention on Health and Productivity,” MDPI, [Accessed: 24/01/2023] Online.
- L. Edwards & P. Torcellini, “A Literature Review of the Effects of Natural Light on Building Occupants,” Technical Report, [Accessed: 24/01/2023] PDF.
- N. Kamarulzaman, A . A. Saleh, S. Z. Hashim, H. Hashim & A. A. Abdul-Ghani, “An Overview of the Influence of Physical Office Environments Towards Employee,” Science Direct, [Accessed: 24/01/2023] Online.
- P. L. Waalkes, L. M. Gonzalez & C. N. Brunson, “Vision boards: A creative tool for self-exploration and identity development,” P. L. Waalkes, [Accessed: 24/01/2023] PDF.
- T. Datz, “Green office environments linked with higher cognitive function scores,” Harvard T.H. Chan, [Accessed: 24/01/2023] Online.
- U. Berardi and H. K. Anaraki, “Analysis of the Impacts of Light Shelves on the Useful Daylight Illuminance in Office Buildings in Toronto,” Science Direct, [Accessed: 24/01/2023] Online.
- Z. A. Abdalrahman, “The Use Of Water Features For Improving Speech Privacy And Cognitive Performance In Open-Plan Offices,” Z. A. Abdalrahman, [Accessed: 24/01/2023] PDF.
- Z. Abdalrahman & L. Galbrun, “Audio-visual preferences, perception, and use of water features in open-plan offices,” Cross Mark, [Accessed: 24/01/2023] Online.
Citations
ª – C. I. Seresinhe, T. Preis & H. S. Moat, “Quantifying the Impact of Scenic Environments on Health,” Scientific Reports, 2015. [Accessed 15/12/2022] Online PDF.
