In the 1950s, psychologist Marie Jahoda coined the term "Latent Functions" of work: structure, social integration, meaning. In the home office, many experience exactly the opposite – flexible freedom, but less structure, fewer social stimuli, and more screen time. This sounds modern, but it is physiologically and psychologically demanding. Those who want high performance must consciously design this environment: for energy, focus, and long-term health.

The home office changes three central systems: movement, ergonomics, neuropsychology. Firstly, the proportion of sedentary behaviorlong sitting times with very low muscle activation increases. Secondly, ergonomic factorsfitting of table, chair, screen, viewing angle shift – we often use kitchen chairs or sofas instead of height-adjusted workstations. Thirdly, new stressors affect cognitive loadsum of task demands, interruptions, screen time, including digital eye strain asthenopiaeye fatigue, burning, headaches due to visual overuse. Concurrently, the risk of social isolationsubjective feeling of being separated despite digital connection increases, which can dampen well-being and motivation. The good news: these risks are modifiable – with just a few targeted levers, health, mood, and productivity can be significantly enhanced.

Studies consistently show: more sitting and less walking occurs at home. A German study found that employees working from home spent more time sitting and took significantly fewer steps than in the office – a pattern that can increase cardiometabolic risks in the long term ^[1]. Similar findings from Japan indicate lower energy expenditure and additional sitting time on home office days compared to office days ^[2]. More sitting also correlates with poorer hip posture; in a COVID-19 cohort, objectively measured sitting time predicted unfavorable hip posture, which increases the risk for lumbar complaints – especially with suboptimal ergonomics at home ^[3]. On the visual side, the prevalence of asthenopia and dry eyes among screen workers is high; risk drivers include overly bright monitors, glare, and long VDT times without breaks ^[4]. Psychosocially, it seems that many hours of remote work are associated with higher stress and lower job satisfaction; simultaneously, loneliness and workplace isolation were associated with diminished well-being ^[5]. Crucially: these effects can be influenced – through movement breaks, ergonomic corrections, light management, rest periods, and social rituals.

Multiple studies provide clear guidelines for home office design. Firstly, regarding movement: Work conducted with wearable sensors shows that remote days involve more sitting time and significantly fewer steps than office days; meanwhile, sit-to-stand transitions slightly increase, but do not compensate for the total inactivity ^[1]. In a separate measurement study, daily energy expenditure significantly decreased in the home office while sedentary time increased – especially when the commute was eliminated ^[2]. For high performers, this means: daily activity (NEAT) declines and must be actively replaced. Secondly, concerning ergonomics: Laboratory-based posture analyses demonstrate that sofas, floor cushions, or tablets/laptops without back support lead to excessive neck flexion and lumbar flexion – a pattern that promotes musculoskeletal complaints and reduces performance ^[6]. Population-based surveys confirm: disproportionate table/chair heights and small displays correlate with neck/back pain and lower work performance ^[7]. Thirdly, regarding eyes and light: A cross-sectional study among VDT workers identified glare, overly bright monitors, and long screen times as independent risk factors for asthenopia; planned breaks reduce the risk ^[4]. Additionally, a field study in office environments showed that more daylight and appropriate color temperatures enhance alertness, visual comfort, and satisfaction – crucial levers at home as well ^[8]. Fourthly, for stress management: Two studies on online mindfulness report a significantly reduced subjective perception of stress after four weeks of training, with effects lasting at least three months, as well as concrete benefits for attention control, boundaries, and managing screen fatigue ^{[9] [10]}. The common pattern: small, precise interventions – posture, light, breaks, mindfulness – yield disproportionately large effects on health and performance.

- Implement micro-breaks for the eyes: every 20 minutes, focus on something 20 feet away for 20 seconds (20-20-20), plus 2–3 minutes of eye switching/blinking every hour. This reduces the risk of asthenopia, which is high in VDT populations and can be mitigated through breaks and reduced glare ^[4].
- Optimize light like a director: during the day, let in as much daylight as possible from the side, and in the evening, use warm white light colors. Avoid glare and overly bright monitors; increase ambient light instead of screen brightness. More natural light enhances alertness and visual comfort ^[8].
- Plan social touchpoints: two fixed, short check-ins per week with team or peers and a virtual coffee break. Continuous, socially supportive communication and good technical support buffer isolation and promote mental health ^[11].
- Train mindfulness as cognitive regeneration: four weeks, daily 10–15 minutes (breath focus, body scan, mindful transitions before/after work). Studies show reduced stress perception and improved attention – effects last at least three months ^{[9] [10]}.

The next wave of home office research will connect adaptive work environments: dynamic sit-stand cycles, personalized light profiles, and digital mindfulness coaching. Exciting are combined intervention studies that test ergonomics, light, movement, and mental tools – with biomarkers for stress and recovery as well as long-term health and performance outcomes.