Try an ergonomic New Year’s resolution this year. The whole quitting chocolate thing just isn’t going to happen.
In fact, they’re so easy, you can probably even do a few of them:
Set Your Workstation Up Properly
This has never been easier with our Workstation Setup Check. If you have everything in place, you’ll be more comfortable and the work will come easier! It will also help you with some of the other New Year’s resolutions.
This isn’t only about going to the gym. It’s about incorporating regular movement into your day. Try going for a walking meeting or practicing some simple office stretches. On breaks, don’t go straight for your phone. Give your eyes, neck, and hands a rest, even if it’s just for a few minutes. Step outside, a colleague might even join you, and catch some sunlight. This will boost your mood, energy, motivation, productivity, and memory.
Follow the 20-20-20 Rule
Look away from the computer screen for 20 seconds every 20 minutes and focus on an object 20 feet away. This gives your eyes a chance to relax, helps them stay lubricated (we don’t blink nearly as much when looking at monitors, causing the eyes to dry), and ultimately decreases your risk for discomfort or Computer Vision Syndrome. Never going to remember to do that? No worries – we recently released a free desktop reminder! Simply follow this link – there’s no need to download or install anything.
Stop Tilting Your Head Down at Your Phone
Text neck, or severe neck and upper back pain, from tilting the head downwards to use mobile devices is spreading at an alarming rate in all ages, including children. We now spend an average of five hours a day on smartphones or tablets, yet tilting your head forward for anything more than two hours a day can cause severe pain, or even lead to headaches, pinched nerves, and fatigue. Break up time on your phone and try to hold it near eye level with the elbows tucked into your sides.
Don’t Eat Lunch at Your Desk
It’s not healthy, you’ll be in poor posture, and you need a mental break during the day. Go to the break room, if you have one, and socialize with your colleagues. At least move away from where you do most of your work; you’ll return refreshed and be more productive in the afternoon.
Get More Sleep
Too many people don’t get their 7-9 hours a night. Schedule commitments and social obligations around sleep, not the other way around. And, think twice about that night cap – it might not be helping as much as you think. If you have trouble sleeping, get more exercise, stay away from blue light, and head to bed at the same time every night. Also, and this is particularly important for shift workers, make sure your environment is conducive to sleep: keep it quiet, dark, and cool.
This is the easiest one of them all. We should all be drinking 6-8 glasses of water per day, about 2 litres. The benefits are countless, but include improved organ health, brain function, digestion, and a stable body temperature. And, the entire 2 litres doesn’t have to be straight water – tea, milk, and sugar-free drinks count, too!