It’s been a tumultuous year, and now we’re in the thick of silly season ? adding even more busyness. So, when I came across the pictured quote, I found it quite timely.

It’s great advice, but not always easy to execute with the end-of-year activities, work and business promotions, kid’s stuff, shopping, and prepping for travel or visitors…. Gah! ?

It’s so easy this time of year to fall into bad habits of skipping breaks, eating lunch at your desk, and going to bed too late. So, now is the time to really remind ourselves to take a rest when needed. It’s the same as the Zen adage for meditation – “you should sit in meditation for 20 minutes a day. Unless you’re too busy, then you should sit for an hour” ?

So, remember to be kind to yourself and take a break (even a small one) when you need to so you can stay the course and get through the festive season with as much joy and serenity as possible, rather than stress and eventual burnout.

Rest, don’t quit. ?

If you know someone who might also need a self-care reminder, be sure to share this post with them. Merry Christmas! ??

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Create certainty in an uncertain time

I’ve been working at home for years so when people started asking me how it was going once isolation started I was like, I’m all over this.

My ego got a swift kick to the crotch though when the following was also added to the mix:

• Kids at home again; haven’t had that since they were little
• Homeschooling
• Effects of isolation on mental health
• Not being able to buy toilet paper. Yep, shit just got real serious. Pun intended?

Thankfully, I have some tips and tricks to help make the best out of working from home, and I’ve picked up some new ones along the way.

So many people are completely new to remote working, so for you, I hope you find the following helpful:

1. Chillax

First and foremost, take the pressure off yourself about how well this will go. Things are completely different so expecting to get the same outcomes that you would usually is unreasonable and only leads to frustration and stress. If you have kids at home this goes to a whole new level. They’re going to make noise, they’re going to interrupt you, and they’re probably going to drive you nuts. They’re kids. Nuff said.

We have to accept how things are and do the best we can in an unprecedented situation.

Remember the BBC video where the kids crashed a live interview? That still cracks me up:

2. Stay in touch

Humans are hard-wired to form connections with each other, so isolation literally goes against our biology. In short, it sux and it’s lonely. So for the sake of your mental health, make the effort to communicate not just with those in your household but stay in touch with friends, family and work colleagues.

If you can, reach out to someone who might be stuck at home alone. I at least have my hubby and 2 kids with me, some people are isolated completely by themselves. Check out what Melbourne Storm player Christian Welch has been up to for inspiration.

We’re fortunate that there’s plenty of ways to do this via email, phone, apps, skype or zoom….

The list goes on.

3. Get in a routine

This applies to you and your kids.

Establishing some form of routine does provide a sense of security and “normalcy”. It also sets boundaries so the kids don’t think they’re just on holiday but have work to do just like they would at school.

For you, it promotes productivity by getting you in the mindset of “work mode” during work hours. You are not in your normal office though and the kids are not at school. Things are different so having a little flexibility doesn’t hurt but I would at least be firm on start and finish times for the day – work mode and home mode.

4. Set up a dedicated space

This one follows on from the above. Just like a routine helps establish some boundaries so does a dedicated workspace. If you do your work on your sofa, then the line between work time and home time gets blurred easily. Try to find a space in your home that you can dedicate just to working, grab a cheap picnic table if you have to, remove everything off it except what you need for work.

This one might be tricky depending on the size of your home and how many other people you have working with you but do the best you can!

5. Remove distractions – that includes social media!

Just because you can have the tv on or get on social media now that no one’s watching doesn’t mean you should. Social media, in particular, is the ultimate tool of distraction and a massive time trap. Deal with it as you would usually, only look during your designated breaks or when you’re done for the day.

If your feed is anything like mine it’s full of corona crap anyway that I’m sick of seeing.

6. Keep active and take regular breaks

I can’t stress this one enough. We all know exercise is important so I won’t bore you with the health benefits, I’m sure you know them.

During isolation and while working from home cabin fever can set in pretty quickly. At the moment we can still head out for exercise and I strongly advise you to get outside, go for a walk, run, bike whatever floats your boat.

I come up with my best ideas whilst walking and it sets me up physically and mentally to be more creative and productive.

Taking regular breaks is also important. Humans are not meant to sit in front of computers all day, it’s just bad for us physically and mentally. I wear a Fitbit that reminds me every hour to get up and walk around, but you could also do this with apps on your phone or laptop.

Not only does this get me moving which is good for me physically, but it gives my mind a quick break and a refresh. Sure it’s disruptive, but I find it helps keep my mind more alert and helps stave off the 2-3 pm slump.

I’m sure I look like a crazy person when I’m doing laps around my kitchen and living room, but it really does help. You could also try a quick meditation, some yoga, a quick play with the kids etc.

7. Enjoy the perks

There’s a lot of good things too about working from home. I’m a bit of a daggy nerd myself so I love being able to wear my comfy clothes over corporate attire, not having to put on makeup or spending very long on my hair lol.

I can take some extra time to make myself yummy lunches (if I’m not just chucking something in the microwave) and my commute every day from the living room to my office is pretty quick!

While we’ve had our moments, the extra time with the kids and schooling can also be something to enjoy. It’s been challenging and at times stressful (for them also), but seeing them learn new things, overcome obstacles and interacting with them more during the day has been kinda nice ?

Final thoughts

It is what it is.

There are certain things outside of our control at the moment which we can’t change, so you might as well let it go (try to get Elsa singing that out of your head now! lol).

There’s really no point wasting negative energy on something you can’t change. Instead, try to focus on the things that we can control, like the suggestions listed above.

Don’t misunderstand me, when I say “let it go”, I’m referring only to the issues related to working from home, not the obviously much larger issues surrounding this pandemic.

There’s a lot of understandable negativity around at the moment, and it can be really draining. What helps me is practising gratitude.

It sounds so simple being grateful but gratitude has a multitude of proven health benefits including reducing depression by increasing serotonin (happy hormones), better sleep, better self-esteem, enhancing mental resilience and more.

So here’s mine for today:

• I am grateful that no one I know is sick.
• I am grateful to all the super-heroes in healthcare.
• I am grateful that my kids had a good day.
• I am grateful that I currently have a glass of champagne in my hand.
• I am grateful that my hubby was able to buy toilet paper today! Boomshakalaka!!!

What are you grateful for?

Seriously, write them down!

Stay safe everyone

Libby.

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Is your work desk making you fat, grumpy & sore?

Standing Desks – writing about a desk isn’t exactly an intriguing topic but it’s a must-read for anyone who works in front of a computer all day!

I could have also included “and reducing your life expectancy” in the above title but that was a bit morbid sounding…. and long.

Anyway, writing about a desk isn’t exactly an intriguing topic (and certainly not one I thought I would spend time on). But it’s actually a lot more interesting than I initially thought and a must-read for anyone who works in front of a computer all day!

I heard about standing desks a while ago but it wasn’t until I had a conversation with a friend about them that I finally pulled my finger out and bought one. In the process, I did some reading about it and was surprised at just how big an impact it can have switching from sitting to standing.

The desk itself isn’t the most stylish thing to look at but considering how many hours a day I’m in front of my computer, the trade-off for my long term health is well worth it.

What is a standing desk?

If you haven’t heard of one yet its pretty simple; it’s a desk that allows you to stand instead of sitting in front of your computer.

This is achieved simply by placing your monitor on top of a bunch of books ( if you’re a tight arse ) or buying a standing desk (or sometimes called sit-stand desk) that adjusts its height like in the picture below.

Some facts about standing desks

Weight gain/loss:

A pitch that people sometimes use when selling these desks is that it can help you to lose or avoid weight gain. While this is kind of true, they can sometimes give the impression that you can drop a heap of extra weight quickly, so let’s be realistic:

According to a recent study on energy expenditure during sitting, standing & walking:

• Sitting burns 80 calories an hour
• Standing burns 88 calories an hour
• Walking burns 210 calories an hour

So in a typical workday if you stand rather than sitting for 8 hours you’re only burning an extra 64 calories which is a little less than the equivalent of 1 cup of strawberries (not very inspiring).

However, if you just add a half-hour walk during your lunch break, combined you can burn an extra 125 calories each day. Times that over a 5 day work week and you’re up to an extra 625 calories a week,  2500/month and 30,000 a year…

So you’re not going to drop weight quickly but when you think long term, you can see how it adds up! Its like superannuation, a little bit each week isn’t much, but it does add up.

Another study by obesity researcher James Levine had some pretty eye-opening results:

“Lack of movement slows metabolism, reducing the amount of food that is converted to energy and thus promoting fat accumulation, obesity, and the litany of ills—heart disease, diabetes, arthritis, and more—that come with being overweight.” Read the full study here.

Therefore, as it affects your metabolism, this will also have an effect on weight gain/loss.

Exercise isn’t enough:

Sitting for long periods of time damages your health, even if you get plenty of exercise elsewhere. So no… hitting the gym, running, walking regularly etc. is not enough to stave off the effects of sitting all day. It certainly helps but isn’t enough on its own.

Sitting makes us tired, moody and causes pain

Sedentary behavior   is also associated with lower energy levels and basically being a grump. In another study, participants using standing desks reported less stress and fatigue than those who remained seated the entire day. Like coffee, standing gives you a little energy boost only its a better one as it’s natural and longer-lasting, and if we feel energised, being in a good mood usually comes with it.

Furthermore, standing can help aid shoulder and back pain issues as your posture is much more natural when standing than it is when slouching in front of your computer. The above study also found that “the use of a sit-stand desk reduced upper back and neck pain by 54% after just 4 weeks.”

Effects on Productivity

A common misconception is that standing makes it hard to work, especially when fine motor skills are required, like photo retouching and the like.

I personally have found that it does take some getting used to but so far it hasn’t stopped me from being able to do all my tasks. On the odd occasion where it has been tricky, I can just sit temporarily to complete something and then jump back up again, no biggy.

From a physical point of view, we know that sitting makes everything slow down. Standing on the other hand keeps our blood pumping and our metabolism up helping us to focus and concentrate…
How’s that for “thinking on your feet?”

Considering all the above physical and mental benefits, if anything standing desks should help to boost productivity rather than hindering it.

Life Expectancy

I think this one is a no-brainer; a sedentary lifestyle can lead to a whole host of issues such as obesity, type 2 diabetes, heart disease, depression, yadda yadda yadda. I’m sure you’ve heard all of these before so I won’t bore you.

If you’re battling sedentary lifestyle issues, a standing desk is not an all-in-one solution but it’s definitely a positive step forward.

The crux of it is our bodies were not meant to be idle, we need to move and the more we move the longer we should live (unless you move your body in front of a bus, then your standing desk probably won’t help with that).

Some tips to get started with a standing desk

Just like sitting can cause back and neck pain, standing for long periods can also cause back, leg, or foot pain so it’s a good idea to start slowly. Don’t buy one and expect to stand comfortably for 8 hours straight away when you’re body isn’t used to it.

I can walk for hours without issue but standing is different and I found it a little uncomfortable at first after the first hour or so, mainly in my lower back. It’s the same as exercise, if you haven’t been active for a while you cannot expect to go from doing nothing to running a marathon straight away; you need to build up to it, be patient, and stick to it.

Many experts suggest starting with 30-minute increments and increasing your standing time gradually to build up your resistance. This is just a guide though, do whatever works for you. Listen to your body and if you feel any aches or discomfort sit back down.

When you are standing, adjust your weight, go up and down on your toes and move around as much as your tasks allow. If you have the time little walks help too, even if it’s just up the hallway and back for a quick stretch.

What desk do I use?

I went for an adjustable desk, but I didn’t have to spend a fortune to get one. I grabbed a Wynston Sit Stand Desk from Office Works for $200.

It comes already built in the box (yeessss!) and you simply squeeze a lever either side of the desk to lift it up and down, easy.

You can of course go nuts and spend a lot more on these kinds of desks and get more bells and whistles, but this one suits me just fine.

And for those wondering, no I don’t get a commission or anything for giving this desk a plug, it’s just a good product that I’m happy to personally recommend.

So what are you waiting for, get off your arse! 

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