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Noise cancelling headphones are a start
+1 for noise-cancelling. It was life-changing. I also really love the app Endel. It plays good focus music, and I’ve sort of trained myself that when that music is on, my brain is in work mode.
As for spouse, I’d have a chat and try to set some simple boundaries. Maybe have a “signal” of some sort, like a sign or a special object — when this is sitting here and my notifications are on silent, I’m in DO NOT DISTURB WORK MODE. House better be on fire, if you bother me! (headphones help with this too, maybe that could be the signal!)
I keep dog treats at my desk and use them to train my dog when he gets annoying. Teaching him Place and Sit and Stay has made him a better dog. I also use his distractions to get up and walk away sometimes because I get too focused on things and it gives me a chance to change my mindset.
Make it more productive. What did you do with your dog before WFH? Did it sleep all day or go to doggie daycare? Get it back to that routine.
If the kitchen is too busy, move your work area some where else. Bedroom, closet, garage, etc. Make it more work like.. If your spouse makes a lot of noise, get a pair of noise canceling headphones and play some music/lofi beats. Also try to sync work calendars so that you can block out "do not disturb" time when the other is in a meeting so you're not talking over each other.
Try to set like 5-10 mins every hour to just walk around. I try to run up and down the steps for exercise or take my dog on a walk. If I was at work, I'd probably socialize for at least 5 mins every hour..
I know all of these feelings.. after a year of looking at my works 14 inch laptop, I was able to get a 34" ultrawide on sale around Christmas. I get so much more done in less time. Also found a nice leap v1 for $50 to replace my kitchen chair. Each little change has definitely helped me become more productive in less time (ie. Back, neck, and eyes aren't killing me at the end of the day)
A lot of people also work from their bedroom if your kitchen is too tight. I have space but when I need to I move around and early mornings I’m usually in my bedroom. Yes to noise cancelling headphones and if you can find activities for your dog to keep it busy.
If your job is 8 hours or more intensive. All of these comments are great. If something is bothering your work flow there is most likely a solution if you think about it. If you really don’t have time to even walk the dog due to meetings etc., it might be a good idea to have a dog walker come in when you have a standard meeting time. Some dog walkers will let themselves in, walk the dog for thirty minutes or an hour. They give bulk discounts for daily visits. You can do the same with small children. Play date sitters are getting more popular.