Computers

Procrastination is the thief of time – and money too, at the PC. Your Internet connection, equipment and power cost you. Some tasks are no fun – but don’t let them pile up. Constant dithering and delaying will wreck your health, wealth and reputation.

Here are 10 tips for helping you stop procrastination dead:

 

1/  Before you even sit down, sort out in your mind what’s ‘urgent’, ‘important’, both, or neither. (If an ‘urgent’ task isn’t ‘important’ and the deadline passes, so what?).  An ‘urgent and important’ task should normally come before an ‘important’ task.
If you have a poor memory (like me) write or type a quick list of your Top Five To Dos for the session, and delete or amend as need be.

2/   All other things being equal plan on doing easy tasks before difficult short tasks before long tasks. Always have something concrete to show for worktime in front of your PC.

3/   As far as you can YOU decide what’ important’ and ‘urgent’. There are bullies about – bosses, colleagues and customers – who think their merest whim is law. Learn to say ‘No’ politely. They may not like it, especially at first. But you’ll grow.

4/  If you need help for your work, get it now, not later. If it’s not there now, you can ask later – more chances.  If you leave it till later, it may have gone off earlier so no chances….

5/   You’re there going thru your emails, databases and memos and suddenly out of nowhere, new jobs appear. The tendency is to ‘do what’s on top of the pile’ first. Don’t. Put it into the right place in your existing list.

6/  Do you get distracted easily? Try and be aware of this, and stay aware of what tasks need doing – and by when.

7/ Are you more energetic and creative morning, noon or night? Can you reschedule your targets to take this into account? Or do you just plod along, whatever?  You may be a tortoise or a hare, but you can still win your own personal race if you plan ahead.

8/  Don’t give up your breaks. You need to pace yourself. But put a time limit on all breaks, surfing, chatting or just daydreaming can eat into worktime with disastrous results. A rushed job is rarely your best shot, or a true reflection of your abilities.
9/ Be particularly wary of long lunch breaks, and overeating or drinking.  If your afternoon’s festooned with urgent and important chores, you’ll feel inclined to procrastinate bigtime if you’re hung over, stuffed to the gills, or dead beat.
10/ Give yourself a treat if you hit all your deadlines. Doesn’t have to be chocolate! And don’t procrastinate on rewarding yourself when you deserve it.

Use these tips to stop procrastination AT the PC (AND off), and it will boost your free time and make you happy and healthy computing thru 2006 and beyond!

Now a new guide on avoiding procrastination is available from Mick Madigan at

https://tinyurl.co.uk/ziim

Mick has a continual interest in healthy computing, and has recently published a  unique detailed guide on avoiding computer perils, plus no cost downloads of a  stress busting exercise audio ebook and numerous health articles at

https://www.m1mart.co.uk

Get organized! There’s so much to do, so little time on your computer. Time is precious, you can’t save it, only waste it.

Here are seven big tips to help get you organized on your PC:
1. Practice the C.O.P.E.  method – Capitalize on the ability of everyone to help you, Organize your work space for healthy computing, Prioritize tasks which are important, urgent, both or neither, and Energize yourself by getting plenty of rest, eating and drinking all of the right things and  exercising regularly. Plenty of mini breaks, exercise on and off the PC, and staying focussed will contribute to a sense of continual wellbeing
 2. Take some time to block distractions and dangers. Install a firewall to your computer, or have one installed (Windows XP has one but it’s switched off by default, and there are better ones around) to make yourself invisible to hackers and intruders. Add mail filtering software to cut right down on junk email and SPAM. (There are free and paid-for versions of both, search on the Net  and read  the  reviews and customers’ comments.) Do not open attachments or links in unknown emails. Even check out warnings of dangers on virus hoax sites. Check for bug fixes and upgrades to the software – it will usually come at no cost.
3. Make quick notes. With so many tasks in any given day, why should you try to keep every little detail  in your memory bank? Use an online software memo pad. Download freeware that’ll let you do a pop up or ‘Post-It’ note on your screen. You may find the software will also retain your notes in one folder. Whever you remember something needs to be done, the very best thing to do is write or type it down. Then, just as you need to recall it, it will be there for you in an instant. Or slap sticky notes on your monitor – but bin them when they are done!
  4. Remove clutter. Many people say that one of their favorite things to do when stressed out is to clean! Hard to imagine yes? Well, it is true. Cleaning gives order and purpose to your life, even if you only do a bit at a time. Tidy your desk, clean out store or remove dead or surplus information from your PC. Get and regularly run software that removes dead links, duplicate files and empty folders, spyware, captures or blocks viruses and other intruders, and cleans and defragments your hard drive. Most of this can be scheduled to run automatically or when you aren’t there. Your computer will work better too! 
 
  
  5. Organize future reminders. There are many good and free e-mail reminder services available. You can type in what you want to remember, such as a welcome party, anniversary or special event, and you will receive an e-mail reminder when the date is approaching. This is a great way to use the  Internet as a memory jogger.

   
 6. Use timers and alarms. Take advantage of  alarm clocks and timers throughout your day to stay organized at your work. Have to have a report ready by 12 noon? Set your pop up PC alarm clock as a memory jogger to remind you. Want to leave for an anniversery meal  by 8 p.m.? Set your offline timer to beep a few minutes before it is time to start to get off and get ready.
 
 7. Visual memory joggers. Visual reminders will help you remember and stay focused . Use visual reminders for remembering your goals. If your goal is to take a trip to a Ireland in a few years, keep a magazine photograph of Ireland right on your desk. If your goal is to lose 20 lbs. in three months, find a picture,  motto or ornament that will help remind you of this goal each day.
 Get organized, and you’ll feel better, have more free time and continue your successful and healthy computing 2006 and beyond!

 

 A  new eguide on getting organized in the home and office is available from Mick Madigan at

https://tinyurl.com/qz5qa

Mick has a continual interest in healthy computing, and recently published a  unique detailed guide on avoiding computer perils, plus no cost downloads of a  stress busting exercise audio ebook and numerous health articles at

https://www.m1mart.co.uk
 

Computer furniture – what you have at your computer workstation -can if correctly selected and set up, help you avoid painful musculoskeletal disorders (MSD), and stay healthier and fitter at your PC.

It’s not hard to do especially when you consider that a  bad computer furniture arrangement will, even in the short term:

-  create and maintain a distorted or unhealthy posture while using the computer.

-  give you inadequate lower back support, creating aches and pains later.

 -  force you into staying in one position too long, which would be another recipe for strain and muscular tension.

– make you stretch bend and twist unecessarily.

 

So what features should your screen, desk, keyboard,  mouse and chair have to keep you feeling good?

Your monitor should:

-  swivel, tilt and elevate.

– fit an extra adjustable stand to adjust the height if need be.   Or replace it.

-  be positioned so the top line of the monitor is not higher than your eyes or not lower than 20° below the horizon of your eyes or field of vision

-  be at the same level and near the document holder (if you use one).

– be between 20 to 25 inches (50-56 cm) away from your face

 

Your  keyboard should :

-  be detachable and adjustable (with legs to adjust the angle).

-   allow your forearms to be parallel to the floor without having to raise your elbows.

-  allow your wrists to be in line with your forearms so your wrists don’t have to be flexed up or down.

– include enough space to rest your wrists or should include a padded detachable wrist rest (or you can use a separate gel wrist rest which should be at least 2 inches (50 mm) deep.

-   be placed directly in front of the monitor and at the same height as the mouse, track ball, touch pad, or any other pointing device.

 

The mouse or pointer device should :

-  be close to the keyboard.

-  allow you, (if possible), to use both left and right hands while handling the pointer/mouse.

 

Your computer chair should :

– support your back, and have a vertically adjustable independent back rest that returns to its original position, plus tilt adjustment to support your lower back.

– allow you to adjust its height while seated.

– be adjusted so the back crease of the knee is slightly higher than the pan of the chair (use a suitable footrest, if required).

-  be supported by a five prong caster base.

– have removable and adjustable armrests,  if possible.

– have a contoured seat with breathable fabric and rounded edges to distribute the weight, and  be adjustable to allow the seat pan to tilt forward or back.

 

The table/desk should :

– provide ample leg room and be height adjustable (preferably).

– have enough room to support the computer equipment plus space for documents.

– be at least 36 inches (90 cm) deep.

– have rounded blunt and undamaged corners and edges

 

This covers the basics of good computer furniture setup, but you can improve your protection by taking further standard precautions:

– Ensure each user maintains their own set up.

-  Taking regular breaks from working at your computer for a few minutes, at least once an hour.

-  Alternating work tasks  by mixing computer tasks with non computer tasks to reduce strain.

– Learning and carrying out keyboard shortcuts to reduce mouse usage.

-  Carrying out regular gentle stretching to relax your body.
 – Using health support equipment such as footrests, wrist/palm rests, and document holders if required

– Adopting a NEUTRAL BODY POSTURE, with hands, wrists, and forearms inline, straight, and almost parallel to the floor, body facing forward, shoulders relaxed,elbows close to body and bent approximately at right angles.

If you organise and maintain a good PC furniture set up, you’ll be well on track for fit and healthy computing through 2006 and beyond!

 

 ******

Mick Madigan lives in the UK, has a continual interest in healthy computing, and has recently published a  unique detailed guide on avoiding the ways computing can harm you at:

https://www.m1mart.co.uk

A stress- busting audio/text exercise ebook, plus a large and growing number of articles on staying fitter at your PC, can also be downloaded at no cost from this site.

Article Source: https://allthingspondered.com

Technorati Tags: computers, starying+fit+at+the+computer
 

Computing may seem to be an effortless activity, whether it’s for a job or for fun.

But, if you keep doing the same tasks over and over for a long time in the same position, it may cause damage in certain parts of the body – the PC version of the notorious repetitive strain injuries (RSI).

For instance, most people depend on the mouse while working on the computer.  Doing this for only a few minutes should not be a problem for most.

However, repeating the same movements over and over again without a break can expose the small muscles and tendons of the hand to hundreds or even thousands of activations (repetitions).

You may not get enough time between activations for rest and recovery, which can cause localized fatigue, wear and tear, and injury to your body.

Similarly, if you maintain one position continuously, such as viewing a screen for hours without taking a break, it can tire the muscles of the neck and shoulder that support the head.
Typical Symptoms  of RSI include:

 – Discomfort or stiffness in the hands, wrists, fingers, forearms, or elbows.

 – Coldness, tingling feelings or numbness in the fingers and hands.

 – Weakness or clumsiness  in the hands.

 – Wanting to  frequently massage your hands, wrists, and arms

 – Pains in the upper back, shoulders, or neck shoulders and upper back
You can greatly reduce the risks and pains from RSI by following these tips:

1) Work in a NEUTRAL BODY POSITIONING (“A comfortable working posture with a natural alignment of all your joints from head to toes”).

 -  Make sure that your hands, wrists, and forearms are inline, straight, and almost parallel to the floor.

 -  Ensure your head and torso are in-line, with head slightly bent forward, facing towards the front, and balanced.

 -  Ensure that your shoulders are at ease with upper arms lying normally at the sides of your body.

 -  Ensure that your elbows are close to your body and bent between about 90 and 110 degrees.

 -  Your feet should be either supported by a footrest or they should be resting on the floor.                       

 -  While leaning back or sitting in a vertical position, make sure that your back is supported fully, particularly  in the lumbosacral (lower back) area.

 -  Your seat should be well padded, so that your hips and thighs are well supported.

– your knees and hips should be at almost the same height, with your feet slightly forward.
2). Try to vary your tasks and work areas so that you get enough time for your muscles and joints to recover.

3). Arrange your workstation in such a way that you can easily change your working postures  according to your convenience.

4). Have adjustable furniture for the work area that allows you to shift to different seated positions whenever you want to. This helps different muscle groups give you support, while others rest.

5). Your worktop should be spacious enough to let you use the mouse with either hand alternately. Thus the tendons and muscles of the free hand get enough relaxation.

6). Reduce your dependence on the mouse and use more shortcut keys.  For example, you can use Ctrl+S to save, Ctrl+P to print etc., where Ctrl is the ‘Control’ key.
Certain jobs do require more dependence on the mouse.  Users in such professions should definitely learn to use more shortcut keys.

7). Jobs that usually involve repeated tasks (or maintaining one position) can lead to muscular strain.  Escape this by taking several short breaks or relaxed pauses, and stand, stretch, and move around during these breaks.
This increases blood circulation and gives enough time for your muscles to relax.

8). Try to mix computer tasks and non-computer tasks alternately whenever possible.  This encourages the movement of different parts of the body by varying the muscle groups in action.

9). Exercise gently at your computer, with stretches, turns, and flexes.

Fight the risks from RSI, and you’ll be in an excellent position to continue healthy computing today and into the future!

 
 ********

About the Author: Mick Madigan lives in the UK, has a continual interest in healthy computing, and has recently published a  unique detailed guide on the ways computing can harm you  – and how you can avoid them – at

https://www.m1mart.co.uk

A stress- busting audio/text exercise ebook, plus futher articles on staying fitter at your PC, can also be downloaded without obligation from this site.
 
Source: https://allthingspondered.com

Did you know computer equipment continually gives out small amounts of different gases and fine dusts?  Some people are highly sensitive to these.

Plastic PC components are one source, as most plastics are unstable and break down naturally over time, especially when exposed to ultraviolet light and sunlight. (That’s the reason why they turn yellow and get brittle.) 

Another source comes from vapour produced from traces of manufacturing materials slowly evaporating.

The gases and fumes given off are called ‘out-gassing’ and only occur in small amounts.  But when the equipment is new, the out-gassing is greater and noticeable even to people who aren’t particularly sensitive.

This is similar to the smell that we get when we first get into a new car – out-gassing from the vinyl, plastic carpet and hard plastic interiors, as well as the wiring.

A new computer has a similar smell. So to some extent you can avoid outgassing, at least of ‘new’ volatile components, by buying a good quality ‘used’ PC.

Other office materials, particuliarly new furnishings, may also outgas – chipboard contains phenolic resins, which release trace amounts of formaldehyde; also carpeting (especially foam padding), paint and fabrics give off obnoxious chemicals when new.

People who have been sensitized (by previous exposure) may react badly to even very tiny amounts of these gases, by getting headaches, dizziness, and respiratory problems.  The problems may persist even when the original cause is reduced, or disappears.  In such a case it’s wise to seek qualified medical advice.

Casings may also be contaminated by fine brominated phenolic dust originally put on as a fire retardant, which can be blown out by fans, circulation or movement. The best solutions are:

 -  Initally, to  run any new equipment in an empty well ventilated room to allow most of the outgassing to occur before use.
  – Always work in a room with good ventilation and avoid continual high room temperatures–outgassing will increase as the temperature rises.

Laser printers emit a lot of toner dust, which contains carbon and solvents, and quite a few people are sensitive to it.
You can smell it when the printer is on, and especially on freshly printed-paper.  You may notice wheeziness, coughing, and sneezing.

People working at copy centers and service bureaus often suffer from headaches, and toner dust is the main suspect.
NCR paper (‘carbonless’ paper) can also cause wheeziness.

Good ventilation, drawing air away from the operator and filtering out particles, will help reduce these reactions, but effective ventilation in a commercial or home office is sometimes hard to achieve, especially in sealed buildings. 

You can try going outdoors and breathing deeply for 10 minutes every hour or so.  Open doors, maybe have a fan on., and avoid  routine (multiple) photocopying every single document.

Think long term.  Removing even mild poisons from your environment is yet another way to keep safe, stay fitter at the PC and enjoy a healthy computing career!

 

 About The Author:

Mick Madigan lives in the UK, has a continual interest in healthy computing, and has recently published a  unique detailed guide on the ways computing can harm you  – and how you can avoid them – at

https://www.m1mart.co.uk

A stress- busting audio/text exercise ebook, plus futher articles on staying fitter at your PC, can also be downloaded without obligation from this site.

Source: https://www.allthingspondered.com