Tips for Surviving in a Cubicle

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  Cubicles can make us all go a little crazy.

  Clear the clutter.  Nothing cramps a space more than a general lack of tidiness.  Take an hour or two and get organized.  It’s a nice break from the monotony of your normal responsibilities, and it will also serve to help you get reacquainted with lost papers.

• Get rid of knick knacks.  A framed photo or two is perfectly appropriate, but a whole collection of miniature cows, for instance, really knocks down your level of professionalism, especially if you entertain clients in your work space.  Choose one or two tasteful items, and keep the rest of your knick knacks at home.
• Rearrange your work space if necessary.  Your monitor should be at eye level and at least 20 inches away from you.  Your keyboard and mouse should be next to each other for efficient typing and mousing.  If desk space is minimal, mini keyboards are a great option for freeing up a few inches.
• Adjust where you can.  Most chairs have some sort of adjustment, if only up and down.  Do what you need to to get your feet flat on the floor and your back as well supported as possible.
• Keep your posture and positioning neutral.  This means sitting straight with your arms by your sides, and starting at your elbow making a straight line through to your wrists and hands.  Your wrists should never be cocked, especially when typing.  Rather, your hands should hover over your keyboard, in a curved position so as to avoid repetitive stress injuries.
• Try white noise.  The options are endless, and so is office noise.  If you are frequently disturbed by office shenanigans or overly zealous sales guys, turn on a little white noise.  You can try this free online white noise generator or you can try a desktop system-either way, it’s important to keep you mind on work and not in other people’s business.
• Take breaks.  If you feel overly cramped, take your coffee break outside, or at least out of your small space so you can stretch out.  Speaking of stretching out, make sure to take hourly stretch breaks.
• Take care of your eyes.  Whether you wear glasses or not, make sure you rest your eyes often by taking them off the screen and focusing on an object farther away.  You should also blink them regularly to restore moisture.  When possible, rotate your computer and other tasks so that you’re not on the computer all day.  Lastly, consider a good pair of reading glasses just for work.  Computer users often find that high quality reading glasses require a lower prescription and allow them to work more efficiently.

Just by re-working your space and taking care of yourself, you can not only survive the cubicle, you can thrive!

Portable white noise machines can help you increase your productivity at work and experience more restful sleep at night. The benefits of white noise can also be shared with the entire office through the installation of sound masking. Try this amazing technology for yourself, and begin enjoying the benefits of improved concentration and better sleep!

- C. Sumner

White noise by not be for everyone, but many people have used sound masking to increase their productivity at work and decrease their interruptions at night. There are free white noise generators and portable sound machines that make it easy to try for yourself. The benefits are definitely worth it!

- C. Sumner

A mini keyboard, a monitor shelf, and adjustable lumbar support can provide every laptop user with the tools necessary to maintain good posture. By adjusting these three areas, you can create the restful, neutral position essential to the health of any laptop user.

- C. Sumner

• Try white noise – Conversations and other office noises are some of the biggest distractions at work. Most people lose up to two hours a day from these distractions. Try this free white noise generator to help you drown out the noise and better concentrate on your work.
• Adjust your chair – Improving your posture at work will improve your comfort and productivity and give you more energy throughout your day. A properly adjusted chair is the key to maintaining a neutral posture all day. Begin by adjusting the height of the seat until your feet rest firmly on the floor. A foot rest can help if you need additional height. Next, move the backrest on your chair until it best fits the contours of your back. If your chair does not have enough support for your lower back, it is easy to add an adjustable lumbar support cushion. Finally, make sure your arm rests low enough to allow your arms to move freely at the elbow when you type or use your mouse.
• Rearrange your desktop – Start by clearing off any excess clutter. This mess can be distracting and can cause you to waste time looking for things instead of working. Next, place your most used items within easy reach. You will be able to grab things quickly and avoid the excess stretching that can strain muscles and waste time. Finally, optimize the placement for your keyboard and mouse. They should rest on the same surface, about one to two inches above your lap. An adjustable keyboard tray is the easiest, most flexible way to customize the keyboard height. Pull the mouse as close to the keyboard as you can to eliminate the need to reach for it.
• Upgrade to an ergonomic keyboard – Try out several keyboards to find one the fits your hands and minimizes any extra work required with each keystroke. A left-handed keyboard and a mini keyboard both move the number pad to allow your mouse to be closer to the center of your body, making it easier to transition from keyboard to mouse multiple times a minute.
• Consider using an ergonomic mouse – You can significantly reduce discomfort and increase productivity by using a mouse that really fits your hand. Ergonomic mice come in various many shapes and sizes, so be sure to test-drive several different ergonomic mouse options to find one that fits well and encourages you to use good wrist posture.

By simply rearranging your chair and workspace, and trying a few new products, you can impact your productivity and maximize your works hours.

Here are some practical tips for relieving and preventing eyestrain:

• Adjust your monitor – Your screen should be centered directly in front of you at eye level. If it is too low, consider using a monitor riser to raise it to the necessary level. Also, confirm that your screen is the correct distance from your eyes for optimum focus. While sitting with your back against your chair, extend your arms straight out toward your monitor; your middle fingers should barely touch your monitor.
• Blink frequently – Keeping your eyes hydrated will reduce soreness and irritation. You may find it helpful to use over-the-counter eye-drops; talk to your pharmacist or doctor about recommendations.
• Look away – Refocus your eyes approximately every ten minutes. Look away from your monitor for at least 20 seconds and focus on something in the distance, about 20 feet away, then resume work.
• Take a vision break – Once an hour, just close your eyes and relax for about a minute. This can significantly reduce the pain and strain of your eyes.
• Get rid of glare – Adjust the lighting or window coverings to assure that there is no direct reflection or glare on your screen. If you are unable to eliminate the glare, use a glare filter. For best results, always keep the monitor clean and free of dust and debris.
• Use a document holder – A document holder can reduce the work on your eyes, neck and shoulders while typing. Make sure to place the document as close to your monitor as possible and at same distance away from your eyes. This will reduce any repeated focus changes for your eyes.
• Wear sunglasses – Sunglasses can significantly reduce glare while you are driving or working outside. For best results, be sure to find glasses that provide 100% protection from ultraviolet.
• Visit your eye doctor – Eye strain is most effectively relieved by rest. If you continue to suffer discomfort or notice a change in your vision, go in for an eye exam as soon as possible to ensure that other factors are not causing to your pain.

The muscles in your eyes can be overworked, just like any other muscle in your body. Many computer users and heavy readers suffer from headaches and eye strain, but this pain can and should be avoided. Follow these tips to relieve to your current discomfort and protect yourself future pain.

Adjust your chair. A properly adjusted chair will help support good posture and create more comfortable seating. First address the height of your chair. Adjust the seat so that both feet rest comfortably on the floor. Next, raise or lower your back rest to best fit the contours of your spine. Consider adding additional lumbar support if your chair does not properly support your lower back. Lastly, make sure your arm rests are not too high. They should be low enough to allow your arms to move freely as you type or mouse.

Raise (or lower) your monitor. The ideal height for your monitor is directly in front of you, at eye level. If your desk is too low, a monitor riser can provide the height you need for a more comfortable view.

Use a document holder. If you frequently read from a paper or notepad while typing, a document holder can eliminate the neck and shoulder pain that quickly results from constantly looking down at a text. This little tool can also significantly improve your productivity.

Use a phone headset. If you ever cradle the phone between your shoulder and ear in order to use your hands while talking, consider using a headset. A headset for your phone will reduce strain on your shoulders, add comfort to your workstation, and increase your productivity.

Move your keyboard. The ideal placement for your keyboard is just below the height of your elbow, sloping slightly downward, away from your body. From this natural stance your hands and wrists can remain relaxed even when reaching for the top keys. By using an adjustable keyboard tray, you can adapt the height and angle of your keyboard for comfort and productivity.

There are a few important adjustments you can make to almost any work space to create an ergonomic workstation. Taking the time to customize your desk can provide you a more productive and comfortable work experience.

- C. Sumner

Confirm proper keyboard placement. Your keyboard should sit flat on a surface, or even better, at a slightly negative slope away from your body. It should rest about two inches above your legs, about an inch below your elbow height. The space bar on your keyboard should be perfectly centered to your body.

Sit up straight! Remember you mom always telling you to sit up?  She was right. Proper posture while typing is one of the most significant changes you can make to relieve pain and discomfort.

Keep your wrists straight. Your arms and hand should form a straight line from your elbow through your wrist and down to your middle finger.

Float your hands. For the least amount of stress and strain, your hands and wrists should hover over the keys. Never rest them on your desk or wrist rest while you are typing.

Rest on your palms. Between keystrokes you can support the weight of your arms and hands on the ball of your hands. Do not put any pressure or weight directly on the wrists; any surface pressure on the wrists can agitate the sensitive carpal tunnel area.

Press the keys lightly. There is no need to pound on the keys. Most keyboards require very little pressure to register a keystroke. This can save you significant muscle wear in your hands and wrists throughout the day.

Never reach for a key. If your hands are properly floating over the keys, it should be an easy motion to move your entire hand and arm until you fingers hover over the needed key. By stretching or straining to press higher keys, you add wear on your muscles and tendons.

Keep your hands and fingers curved. As you float over the keys, with your wrists and arms forming a straight line, curving your hands into a loose ball comes almost naturally. Be especially careful that you don’t allow your littlest finger or your thumb to lock straight.

Use two hands for two-key combos. Whenever you use your Shift key (or Ctrl or Alt) with an additional key, always press the Shift key with one hand and the second key with the opposite hand.  Trying to perform these actions with one hand will cause unnecessary wear and muscle strain.

This list may seem daunting, but these tips can save you wear and tear, and protect you from pain and injury. A reasonable plan would be to take a little time each week to focus on one or two things that can improve your typing comfort and health, or pick out one area that could benefit you the most. Even little changes in your posture and habits can make a huge impact in your keyboarding health.

Find the best-shaped mouse for your hand.
Using a mouse that properly fits the shape of your hand can significantly reduce wrist extension and tendon damage. Take the time to handle and use several different ergonomic mice. The best mouse size and shape for you is one that promotes good wrist position and encourages mouse movement from the elbow.

Optimize your mouse placement.
When using a mouse, your body should be in a neutral position, with arms relaxed at your side and your mousing hand raised slightly higher than your elbow. This typically places the mouse one or two inches above the number pad on a properly-centered, standard keyboard. Using a platform with a separate mouse platform is the easiest way to achieve this ideal position. But if you are using a flat platform for both your keyboard and your mouse, pull the mouse against the side of your keyboard, as closely at it will fit. The key is to eliminate the need to stretch or reach for your mouse.

Ergonomic wrist rests provide many benefits for a keyboard user.  They

- prevent extension of the wrist by keeping them straight during keyboard use.
- provide padding for the hands, making the desk more comfortable.
- keep hands from dropping off the edge of the keyboard.
- relieve tension and soreness in the shoulders by removing arm weight from the shoulders and neck.
- alleviate pressure and irritation of the tendons.

However, most people never learn how to correctly use a wrist rest.  To make the most of your wrist rest, follow these important tips:

1. Never place your wrists directly on the wrist rests (or any other surface). Instead, place the palm or the ball of your hand on the rest.
2. Only use the rest between periods of typing, not all the time.
3. While typing, keep your wrists straight with your hands floating freely over the keyboard.

Most computer users can benefit from using a wrist rest. If you take the time to learn how to use your wrist rest properly, you can prevent wrist injury and alleviate pressure and soreness in your arms and shoulders.