Work from Home Ergonomics

Statistica (2021)

Buffer& AngelList (2020)

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Working from home means being home a lot 🏡

• It can be difficult to live/work in the same (any) environment
• Home life could distract from work and vice versa
• Challenges changing behaviors and routines brought from home
• Inadequate technical setup for an office

Separate where you live and where you work: barriers, habits, routine, or digitally (more on this)

• Working in a different room than where you sleep/relax
• Build habits that make work easier (keep phone/TV away)
• Create a morning routine that serves as a "commute to work"

Here are some tips to make it a more enjoyable work environment!

Some standards...

• Take breaks regularly ⌚
  • Get up and walk around every hour
  • Or exercise (stretches and squats) 💪
• Natural lighting near a window
  • Match monitor brightness to surroundings
• A well positioned chair
  • Low back support
  • Shoulders should hang, not hunch
• Coffee ☕
  • Maybe...

Some not so obvious tips

• Good ergonomics 💃💻
  • Position the screen/monitor to be eye height
  • Keyboard and wrists at elbow length
  • Feet flat on the ground
• 20-20-20 rule 👀
  • Every 20 minutes look 20 ft (6m) away for 20 seconds
• A night light (every OS has one in settings)
• Regular sleep schedules! 😴
  • Can't be overstated

Break timers

• Otto (Chrome)
  • Pomodoro timer and website blocker extension
• BreakTimer
• Stretchly
• Any "Pomodoro" app

Other tools I love

A clipboard manager

• Maccy (macOS)
• CopyQ (Windows)
  • Windows also has its own baked in - Win+V

A notetaking app

• Typora or UpNote
  • Simple, fluid, beautiful
• Obsidian
  • A "knowledge manager"

A mindfulness/meditation app

• There are lots!
• Calm, Insight Timer, Unplug

What are some tips you have for working from home?

Let's put this on Notion!