Tips for Productivity

Whether you work in a corner office, a cubicle, or at home, staying focused and productive can be quite challenging.  It’s easy to bang out a few hours of good work every once in a while, but how do we maintain that pace?  How do we do it at home when so many things can grab our attention?  How can we overcome writer’s block or that “blah” feeling that just can’t seem to find a new line of thought?  Check out steps 1 and 2 for being productive.

Step 1: Getting rid of distractions

For those of you who work from home, I can’t emphasize how important it is to set up good boundaries for actually getting work done at home so you still have a place to work and place to relax at home.   For work, it’s important to have a good home office, white noise, and general organization.

However, I’ll be the first to say that even the most organized person in the world still has to discipline him/herself to work, even when the ideas aren’t flowing.  Thus, check out the next tips for basic tips to getting the ball rolling and getting over writer’s block.

Step 2: Getting rid of writer’s (worker’s) block

So, here are few tips for breaking the barrier when you’re staring at a blank screen:

• Sit and think for 10 minutes.  Seriously, before you give yourself (another) break, try to come up with a starting point.  It’s not that I don’t value breaks- in fact I have a lot due to the nature of my work day and kids.  However, I think it’s easy to procrastinate by allowing yourself too many.
• Make a list of things that need to get done and start doing them- it may be that you have a break-through as you make the list or start checking things off.  Sometimes, the feeling of accomplishment is enough to get your mind going.
• If you’re writing, do a google search and see what others have written.  Sometimes this is good fodder for a new idea or a response to someone else’s.  I find that I write best {i.e. not plagiarize} if I read an article and then close it, whether I agree with it or not.
• Since I do work from home and also have small children still at home, I don’t work 9-5.  So, I have a couple hours a couple times a day.  I push it hard while I have the peace and quiet to do it, then when I’m on with the kids, I keep a pad and paper by me so I can jot down any ideas that come to mind.  That way, I’m not working while the kids are around and I also don’t lose an idea.
• Take breaks.  See, I do value breaks.  I just think they need to be earned.
• Frequently, I work on an idea in the back of my head…maybe it’s a real life experience, maybe it’s not, but either way, I find that my best ideas come when I am not technically working.  I usually mull them over in the back of my mind as I wash dishes {we live in the UK- no dishwasher, so there’s lots of that} or pick up toys or even play with the kids.  Then, I either work on it the next chance I get, or I at least write it down so I don’t forget.

Filed under: Category Uncategorized | Tags: sound machine,tips for productivity,white noise by emily
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Carpal Tunnel Syndrome can be quite debilitating, especially since you get it from excessive/repeated use of your hands, wrists, and fingers.  It’s somewhat of a cyclical problem because if you didn’t need to use your hands so much, you wouldn’t have gotten it in the first place!  Typing, texting, and mousing are an integral part of most of our work days.  So, getting rid of the pain is a real pain since you have to keep working.  What can you do?

There are some basic posture and habit changes you can make.  They will take time to fully integrate into your daily life, but it’s important to try to make an effort as CTS will only get worse otherwise.

• Correct your posture.  You may not realize that there is proper and improper hand and wrist positioning.  Essentially, DON’T bend or cock your wrists.  DO everything you can to avoid cocking or bending of your wrists.  If you feel pain as you are typing, texting, or mousing, stop what you are doing and re-position yourself.
• Try ergonomic products.  In particular, an ergonomic keyboard is designed to better your hands, while an ergonomic mouse makes mousing more natural and less straining for your wrists.  Regardless of what keyboard and mouse you’re using, be sure to keep them side-by-side and on the same surface to reduce movement and therefore injury.  So, lastly, a keyboard tray will store both and at a lower spot so your arms, wrists, and hands can work more comfortably.
• Wear a wrist splint. If you’re already experiencing wrist pain, one of the trouble spots is night time.  So often, we flex our wrists and sleep with them in quite odd positions, never even aware of it.  Thus, wearing a wrist splint at night time can protect you from doing more harm.

Using an ergonomic keyboard and ergonomic mouse at work and wearing a wrist splint at night can greatly reduce wrist pain and injury so you can keep working without excessive pain.

Filed under: Category Uncategorized | Tags: Carpal Tunnel Syndrome,ergonomic keyboard,ergonomic mouse,wrist pain,wrist splint by emily
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Medical experts are telling us that sitting is literally killing us…

Via: Medical Billing And Coding

This poster may feel a little over the top, but when you survey the findings, it’s a little scary.

So, just to sum up:

• sitting more than 6+ hours a day increases risk of death up to 40%…even if you exercise!!
• obese people tend to sit between 2 and 3 hours more than thinner folks {obesity has doubled 20 years…the same years that internet and gaming exploded}
• chewing gum burns more calories than sitting
• people who sit for work have twice the rate of cardiovascular disease than those who stand for work

It’s actually not a new discovery that sitting isn’t the best for us.  Ergo experts have told us for a while how hard on our backs sitting is.  Maybe it’s because I’ve carried 3 pregnancies and thus the toll on my back that I’m particularly sensitive to this issue.  After a full day of work at a computer, my back aches.  There’s just no getting around it…unless I sit less….which brings me to adjustable height desks.   I love the idea of a sit or stand desk- I figure if my children have the option to sit or stand when being strolled, I should have the same option when working.    The concept is the same- when you get antsy, you can switch positions and relieve your back, which in turn, helps you sit less.  As an added bonus, those who have tried this kind of desk have reported passionately about the results: ewer back problems, better team collaboration, better circulation, and since they’re all alive, sustained life, too.

Medical experts tell us that sitting is killing us.  Your back already knows this- why not try an adjustable height desk?

Filed under: Category Uncategorized | Tags: adjustable height desk,back pain,Sit or Stand Desk by emily
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How would you like to get more done every day?  I am a productivity-driven person, so squeezing out every moment of my work day is essential to me because I want to get a lot done and be able to relax at the end of the day.  Little frustrates me more than wasted time, including my own errors, as well as inefficient equipment or systems.  I wouldn’t exactly say I am a patient person.  If you’re like me, you might feel like you’re doing everything you can to boost your productivity.  However, I have found that a few free resources, such as browser add-ons and an online generator, as well as better equipment can save quite a bit of time that quickly adds up.

First, check out these great Firefox add-ons.

• LeechBlock: a Firefox add-on that allows you to block sites so you can avoid their distraction.
• Customize Google: CustomizeGoogle is a Firefox extension that enhance Google search results by adding extra information (like links to Yahoo, Ask.com, MSN etc) and removing unwanted information (like ads and spam). All features are optional and easily configured.
• FlashGot: Download all the links, movies and audio clips of a page at the maximum speed with a single click, using the most popular, lightweight and reliable external download managers.
• StatusBar: View and manage downloads from a tidy statusbar – without the download window getting in the way of your web browsing.
• Flashblock: Flashblock is an extension for the Mozilla, Firefox, and Netscape browsers that takes a pessimistic approach to dealing with Macromedia Flash content on a webpage and blocks ALL Flash content from loading. It then leaves placeholders on the webpage that allow you to click to download and then view the Flash content.
• URL fixer: URL Fixer is an extension for Mozilla Firefox that corrects typos in URLs that you enter in the address bar. For example, if you type google.con, it will correct it to google.com (asking first, if you enable confirmation).
• Tab Mix Plus: Tab Mix Plus enhances Firefox’s tab browsing capabilities. It includes such features as duplicating tabs, controlling tab focus, tab clicking options, undo closed tabs and windows, plus much more. It also includes a full-featured session manager.
• ScrapBook: Helps you to save Web pages and organize the collection.

And, a final productivity booster for any browser:

• Free White Noise Generator: a free online generator to cover noisy distractions that any browser can use.

Filed under: Category Uncategorized | Tags: Evoluent mouse,free white noise generator,mini keyboard,productivity by emily
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Finding the right keyboard for you can be more challenging than it sounds.  It used to be that you just typed on whatever keyboard your office provided.  Now there are tons of options out there for the everyday typist.  It’s totally up to you what you want and what you choose- the important thing to consider is fit.  You want your hands to be able to fly over the keyboard efficiently and comfortably, not getting caught up with poor design.

I’d like to take a moment to highlight the benefits of a left-handed keyboard.  Now, before you righties sign off, a left-handed keyboard may be a good fit for you, too!

Ergonomic comfort

Before I get to why a left-handed keyboard is great, it’s important to keep neutral typing posture in mind.  Neutral posture is where you keep all of your muscles in a neutral or relaxed position so you can protect yourself from pain and even injury. With a left handed keyboard, many typists find it easier to sustain extended hand and arm posture.  That’s because left- handed keyboards have standard QWERTY keyboard, but with the number pad relocated on the left side, which allows you to move in your mouse closer to the keyboard.  This minor change reduces the strain caused by reaching out for your mouse.  By keeping your arms closer to your body, you will lessen the strain in your arms and shoulders. A left-handed keyboard lets you move your mouse closer where your key pad would have been, making your typing more ergonomic and more comfortable, whether left- or right-handed.

Increased productivity and efficiency

A left-handed ergonomic keyboard, like all ergonomic keyboards, is designed to minimize effort while type, making every keystroke more efficient. But the left-handed design can further increase your productivity by allowing you to multi-task with your hands. For example, instead of moving back and forth between your number pad and mouse during spreadsheet data entry, you can use the number pad with your left hand and the mouse with your right hand.  Gamers also benefit from using the number pad and the mouse on your right simultaneously when game function requires concurrent actions.

In recent years, left handed keyboard have increased in popularity with right handed users because of the benefits they provide. The ability to use the mouse and the number pad at the same time can increase your productivity and efficiency on the computer. And as with all ergonomic keyboard they also provide better comfort and ergonomic protection.

Filed under: Category Uncategorized | Tags: left-handed keyboard by emily
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Dreading January & February?

Ever since being a child, I have hated the first two months of the year.  The holidays were over, which meant no more Christmas presents, and the next major holiday would be Valentine’s Day- what a drag for those of us without significant others!  Even now that I’m married, who really likes V-Day or wants to celebrate it after spending a ton on Christmas and travel, not to mention the yearly events of anniversaries and birthdays??

I don’t think I’m the only one who dreads January and February.  For most of us, it’s cold and bleak outside, which just makes the time that much more depressing.  If you find yourself dreading the post-Christmas season or suffering from Seasonal Affective Disorder (also known as SAD) , you might be pleased to know that there are some simple office remedies that have helped others like your.

Warm Up & Brighten Up!

Usually it’s the cold and the added dark hours that get people down in winter, even clinically speaking, so dealing with those two factors is essential in dealing with your own mood and boosting your productivity.

• Warm up! Winter is cold.  Plain and simple.  If you don’t have access to a thermostat or find that you are still cold, there are some great ergonomic products made just for you!  You won’t need them all, but just using a heated keyboard, heated mouse, or heated foot pad will keep your fingers and feet (the outer extremities of your body) toasty warm and much more likely to keep working well.  Plus, you won’t dread coming to work or feel the need to dress in 17 layers.
• Brighten up! Whether you don’t like the dark, or, like millions of others, you actually suffer from SAD (Seasonal Affective Disorder), adding light through the use of light therapy is sure to brighten your work space and your mood!  An improved mood usually aides in productivity.  Plus, it’s portable, so you can take it home with you for the long evenings and late-to-arrive mornings, too.  Many people enjoy them in their kitchens.

Don’t dread these early months- make the most of them by staying warm and feeling less depressed even if you suffer from SAD.

Filed under: Category Uncategorized | Tags: heated ergonomic products,light therapy,SAD,seasonal affective disorder by emily
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Carpal Tunnel Syndrome is an increasingly popular work-related injury, and not in a good way.  Even though CTS is not a new medical problem, due to the excessive use of our hands and wrists as we type, mouse, and text, more and more people are suffering the effects of Carpal Tunnel Syndrome.

What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome is a medical condition named for the narrow passageway known as the carpal tunnel, which is approximately the size of the thumb and is located on the palm side of the hand. This “tunnel” is surrounded by ligaments and bones and is in place to offer protection for the median nerve running through the arm and into the wrist, hand, and fingers. This important and much-needed nerve sends the signal to bend and move the fingers. When certain movements are repeated frequently or excessive pressure is put on this particular area, a host of symptoms may appear, often making the simplest of tasks difficult and even painful for many.

What Are Some Symptoms of Carpal Tunnel Syndrome?

Usually CTS presents in the form of pain in the wrist and hand, burning, tingling, or numbers in parts or all of the fingers.  If you notice any of these symptoms, do not ignore them!  Check out the tips below to avoid the onset of CTS and find relief.

• 

  Correct your posture.  You may not realize that there is proper and improper hand and wrist positioning.  Essentially, DON’T bend or cock your wrists.  DO everything you can to avoid cocking or bending of your wrists.  If you feel pain as you are typing, texting, or mousing, stop what you are doing and re-position yourself.

• Try ergonomic products.  In particular, an ergonomic keyboard is designed to better your hands, while an ergonomic mouse makes mousing more natural and less straining for your wrists.  Regardless of what keyboard and mouse you’re using, be sure to keep them side-by-side and on the same surface to reduce movement and therefore injury.  So, lastly, a keyboard tray will store both and at a lower spot so your arms, wrists, and hands can work more comfortably.
• Wear a wrist splint. If you’re already experiencing wrist pain, one of the trouble spots is night time.  So often, we flex our wrists and sleep with them in quite odd positions, never even aware of it.  Thus, wearing a wrist splint at night time can protect you from doing more harm.

Using an ergonomic keyboard and ergonomic mouse at work and wearing a wrist splint at night can greatly reduce wrist pain and injury.

Filed under: Category Uncategorized | Tags: Carpal Tunnel Syndrome,ergonomic keyboard,ergonomic mouse,wrist pain,wrist splint by emily
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Why Don’t We Make Resolutions?

It’s easy not to make New Year’s Resolutions.  Maybe it’s procrastination, maybe it’s laziness, maybe we just don’t feel like it or feel they’re not worth the time.  Many people feel like resolutions are just that- a waste of time.  They seem like lofty goals that won’t amount to much, except disappointment or feelings of failure.  However, choosing to forego making resolutions altogether can be a mistake because even the process of thinking through the upcoming year is worth the time itself.  That’s because it will force you to objectively evaluate where you are and where you want to be.

Now that I’ve motivated you to make resolutions this year {I have, haven’t I?}, the main thing to keep in mind is to be reasonable.  You’ll probably not become a millionaire in the next year or win the Nobel Peace Prize.  Instead of setting yourself up for failure, why not choose good goals that are beneficial for you, but also achievable with some work?  For instance, losing 20 pounds {rather than trying to get back to your high school size} or eating red meat once a week {instead of giving it up cold turkey} are do-able resolutions.  While the first thing that usually comes to mind is losing weight or working out more, forgetting about ergonomic health altogether.  Taking care of yourself ergonomically means being every bit as intentional at your desk as you are in every other part of your life.

Here are some pointers for ergonomic health you can implement as a New Year’s Resolution.

• One of the main things you can do is to keep your work space clean and organized so you don’t over-reach to get the stuff you need (as a bonus, you’ll feel better too).
• Additionally, keep good posture.  Sit up relatively straight with your back and even your arms well-supported as you sit at your desk day in and day out.  Use a keyboard tray to keep your keyboard and mouse lower than your desk so that you keep your arms well-positioned, at a downward angle.
• Lastly, never, ever cock your wrists as you type or bend any part of you awkwardly.

Making assessments of the past year and looking forward to the next is worth the time, even if you don’t make every goal.  Just remember to make reasonable goals like maintaining ergonomic health.

Filed under: Category Uncategorized | Tags: ergonomic goals,New Year's Resolutions by emily
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Sitting Less

Too many people are uncomfortable at work and suffer from the aches and pains of having to sit all day.  In fact, experts tell us that too much sitting is literally killing us.  They recommend standing as much as possible, which is a great idea except for how challenging that is at work.  One way to achieve less sitting and more standing is to use an adjustable height desk which allows you to raise or lower the work surface for different purposes.

When you are sitting, it’s essential that you provide yourself with as much support as possible so you can sit in a “neutral” posture.  Being neutral is all about minimizing the amount of work  required by your muscles so you don’t have to suffer from over-straining your muscle.   The best tool for helping you maintain good posture is a well-adjusted, ergonomic chair that is actually designed to support and encourage ergonomic sitting.

Tips for Adjusting Your Ergonomic Chair

Having an ergonomic chair and knowing how to use it are two different things.  here are some tips for making sure your chair fits you.

Evaluate your chair.  If purchasing or choosing a chair, check the seat pan to make sure it’s not too small.  You should have at least an inch to spare on each side and you shouldn’t feel any sore spots while sitting.  Lastly, make sure the seat depth is fitted for your height; the seat should not touch quite the back of your knees. If this evaluation reveals any problems, you should strongly consider finding a better ergonomic chair that is the right size for you.

However, if your chair fits but still isn’t providing the support you need, take the time to customize it to be more ergonomic and more comfortable .

• Place your feet flat on the floor. Raise or lower your chair until you feet are firmly on the floor. If your desk is higher or you need additional height,  use a foot rest to provide proper support. Don’t pull your feet under your chair or cross your legs; this will put pressure on your back and knees.
• Recline a little. Don’t try to sit straight up. Your body relaxes better when you are slightly reclined. Move the back rest to lean back at a small angle from a straight-up position. This will decrease pressure on your spine.
• Adjust the back support. If your back rest moves up and down, try several heights to find the best fit to the natural shape of your back. You can also easily add portable lumbar support if you need more padding for your lower back.
• Move your armrests. Keep your armrests completely out of the way while typing. Resting your elbow on your armrests can compress the ulnar nerve at your elbow causing pain or injury.  Only use your armrests to take the weight off your shoulders while you are not actively mousing or typing.
• Position your keyboard properly. The most comfortable place for your keyboard is about an inch or two off your lap, with your forearms almost parallel to your legs, the keyboard tilting slightly downward  away from your body. A keyboard tray allows this adjustment to happen quickly and easily.

Good posture is the key to healthy, more comfortable sitting. Start with a good, ergonomic chair that is adjusted to fit you. Add a foot rest and additional lumbar support to minimize muscle loads. Adjust your chair and correcting you posture can have a huge impact.

Filed under: Category Uncategorized | Tags: adjustable height desk,ergonomic chair,tips for ergonomic posture by emily
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Ergonomic Adjustments for Less Back Pain

Last week we talked about back pain, its symptoms, and its causes.  We started off with a basic premise: back pain stinks.  Whether it’s from an injury or just chronic achiness, no one enjoys a stiff or painful back.  Did you know that 8 out of 10 adults experience lower back pain, over 50% of whom will experience at least one more episode, and that it is the 5th leading reason people see a doctor?  Some common forms of this back pain is a sharp, sudden pain or, conversely, a dull ache that is hard to trace.  For some, the pain shoots down a leg or worsens at night when lying down.  Most people report that their back pain is not the result of a specific injury or illness.  This leads us to believe that most back pain is caused by life style and habits.

Today, we’ll focus on ergonomic habit changes you can make that will help you deal with back pain.  You have to be able to live and work without chronic pain, so here are some simple ergonomic adjustments you can make to your work station, as well as better habits to keep your back from getting strained.

• Develop new habits, starting with posture.  You should try not to slouch in your chair or sit in positions that place strain on any body part.

• Your monitor should be at eye level.  Looking down at your laptop or monitor is killer for your neck, shoulders, and back.  An easy fix is a monitor lift so you can raise it to eye level.

• Your keyboard and your mouse should be on the same surface and close together.  Over-extending your reach also strains your back.  Thus, keeping your keyboard and mouse close together minimizes your movements and keeps your back more neutral.   Many workers find that using an ergonomic mini keyboard (which leaves out the numeric key pad usually on the right) helps them keep the mouse (and therefore their arms) in tighter, which helps avoid strain.

• Since you sit most of the day, make sure that your chair is comfortable and helps you maintain good posture.  Alternatively, an adjustable height ergonomic desk that allows you to sit or stand gives is ideal because it gives you freedom to stretch out your back and legs.

•Take short breaks to stretch out your body.  Sitting all day is incredibly hard on your back.  Thus, take breaks to stand and stretch.  Be sure to stretch gently and slowly so you don’t injure yourself.

Even if it’s “normal” to have back pain, experiencing it is not the way life is supposed to be. You are your best ally in caring for back pain or strain.  By monitoring symptoms and making a few life style and ergonomic adjustments, you can alleviate and even avoid many stress-related injuries, like back pain.  The main thing to remember is to take care of yourself at home, work, and play by developing new habits, such as good posture and stretch breaks.

Filed under: Category Uncategorized | Tags: adjustable height desk,back pain,tips for back pain by emily
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