We have all been there. The clock strikes three and you find yourself with a serious case of the mid-afternoon slump. You try to stay focused but it gets harder to keep your mind from drifting and your eyelids from feeling heavy. Here are some tips on how to stay energized and productive throughout the day while being confined to your desk.
Maintain Proper Posture
A sore back is a common modern ailment that nobody should have to suffer. Sitting with good posture at your desk is essential to your quality of life at work. You should keep your back straight and your feet firmly planted on the ground. As comfortable as it is in the moment, try not to slouch; You will regret it later.
Proper posture not only reduces body and joint pains but also opens up your chest cavity to improve oxygen flow. A better flow of oxygen to your brain will enable you to be more alert and creative. Sitting up straight can even improve digestion as your organs are not folded and compressed.
If your office chair does not provide enough support, ask your office manager about changing your chair. There are now many ergonomic chairs that restore the right curves to your back and spine. Chairs for gamers, who spend long hours on the computer, can be particularly effective for posture.
Should you still find yourself unable to sit straight, consider using a stool or an exercise ball instead of a chair. Many people find that they are more likely to sit upright without a backrest. Alternating between sitting and standing desks is another good way to stretch out your back as you work.
Focus on the Eyes
Ensure that your screens are positioned at eye level and a suitable distance away from your face. Having a screen too close can hurt your eyes and having one too far away may cause you to squint and strain. Install blinds or an anti-glare screen on your monitor to prevent hurtful bright reflections.
Maintaining a horizontal line of sight to your screen also means that you will not have to hunch over your desk. Your body stays tense when you work in that position. Dealing with a monitor or keyboard that is too low can lead to persistent neck and shoulder pains as well as wrist injuries.
Our eyes are designed to look at different focal distances. So, it is no wonder that they get tired when you stare at a screen directly in front of you for hours on end. Try the 20-20-20 rule: After 20 minutes of screen time, focus on something at least 20 feet away for a minimum of 20 seconds.
Take Real Breaks
With the crowds outside, it can be tempting to have lunch at your desk. You also get to be more productive, right? Unfortunately not. Research has shown that working continuously for a long time can impede your creativity and efficiency. On the other hand, a short break can help to improve concentration and boost your energy levels.
Our brains love stimulation, so a change of scenery every hour or two is essential to keeping our minds engaged and happy. Leaving your desk periodically to stretch and have a short walk will also reorient your muscles and spine, warding off the negative effects of prolonged sitting.
Taking your full lunch hour away from your desk is a wonderful way to give your body some much-needed attention. Even if you bring your meals from home, spending time outside with fresh air and greenery can alleviate stress and improve your mood. You will be refreshed and ready to tackle any challenges when you return.
Choose to Move
Health experts suggest that we should aim to walk 10,000 steps a day to maintain our overall health. While this may seem like a lot of steps, you may be surprised at how quickly your efforts can add up. Keeping active will not only help you to burn calories, but will also increase the circulation of oxygen to your brain.
You can add little walks to your day by choosing the stairs instead of the elevator or going out to buy a coffee instead of ordering delivery. While some people do this unintentionally, pacing while you are on a phone call is a great way to keep your body moving without going anywhere.
If you really cannot afford to leave your station, do some ‘deskercises’ there. Lift your knees up and down to your chest or stretch your arms up towards the ceiling. Take a minute to meditate on the present. Take deep breathes to relieve stress and energize your mind.
Working at a desk all day can be a challenge. There are certain times of day when it is harder to concentrate. When this happens, remember that it is your body’s way of reminding you to take a break. By looking after your physical and mental health, you can perform better and achieve more at work.