Tips to ergonomically optimise your workspace for better health and productivity

April 3, 2024

Sitting all day can cause all sorts of trouble for your body. On average, people who work with computers will sit at their desks for up to 10 hours a day living out of inboxes, writing proposals, making calls, and even eating lunches.

For many of us, this lifestyle is our livelihood and the aches and pains that come with the job are something we’ve learned to live with, interfering with our productivity and how we enjoy our free time.

With the right desk setup and office equipment, you can avoid these common office injuries. We’ve put together a list of tips to help you improve your office ergonomics for better posture and productivity.

Invest in good seating

You’ll notice a difference straight away with an ergonomic chair. A well-designed chair supports your back and will help improve your posture.

Good chair posture will allow you to sit for longer stints of time without feeling strain on your neck and low back.

The correct seating position should look like:

Your shoulders are pulled back
Weight is evenly distributed on your hips
Feet flat on the floor
Knees bent at a right angle
NOTE: Do not sit in the same position for more than 30 minutes

Adjust your monitor

Having a more ergonomic workspace doesn’t need to cost a lot of money. It can be as simple as making minor placement adjustments.

Your monitor should be at eye-level to avoid neck strain and at a distance from where your sitting (or standing) so that it doesn’t cause you eye strain.

Here’s an ergonomic hack: sit comfortably in your seat, and close your eyes. When you open your eyes, your eyes should rest on the address bar of a web-browser. Most screens have built-in extenders, but if they fall short, stack books to bring up the height.

Opt for a curved monitor

Do you have the budget to invest in a new computer screen? The curved monitors have gained popularity in the offices. The idea is that the screen matches the natural curvature of the human eyes. With a curved screen, your eyes and neck don’t have to work as hard navigating a large, flat screen.

Adjust your keyboard

For your keyboard setup, the most ergonomic positioning is to maintain a neutral or straight wrist position while your elbows are bent at slightly open 90 degree angle.

When you’re typing at your keyboard, you shoulders should relax down you back so that you’re not hunching over.

For greater support, you can prop your wrists on a wrists rest to match the height of your keyboard, or there are specially designed ergonomic keyboards to help those affected by carpal tunnel or arthritis.

Try a stand up desk

Stand up desks can offer relief from people experiencing lower back pain. With an adjustable desk, you get the best of both worlds.

You have the option to switch from standing to sitting and it will make more desk specific exercises more accessible.

Be mindful

It doesn’t matter if you have the most ergonomic office equipment in your office, if you’re not being intentional about how you sit, stand, and move all day, you won’t reap the benefits.

Check in and remind yourself to sit up straight in your chair, switch positions, or go for a walk if you’re beginning to feel uncomfortable.

Take frequent breaks

The best way to minimise eye-strain and other aches and pains is to go for a walk outside. If you have the luxury of taking a nice walk for your break (weather permitting) go outside.

When you’re staring at a monitor for long periods of time, your eyes can experience fatigue, blurred vision, lose the ability to focus, and can cause dizziness. By going on a walk, you can get your eyes to focus on distances further away from your screen which will help reduce symptoms of eye strain.

Source: https://www.majerrecruitment.com.au/ergonomically-optimise-space/

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10 self-reflection questions for career growth

June 13, 2024

As the year draws to a close, it is vital to pause and reflect on your journey and relationships in your personal lives and careers. Self-reflection is a powerful tool for introspection, helping us understand our core nature and facilitating personal growth as we work towards a better version of ourselves. Whether you’re evaluating your work-life balance , personal development , or career progression , self-reflection can be incredibly empowering and beneficial for your overall well-being. The value of reflection and introspection Harnessing the power of reflection As we approach the end of the year, taking the time to reflect on the past twelve months is not just a ritual but a powerful tool for personal and professional growth. Reflection allows us to pause in our fast-paced lives and examine our experiences, decisions, and actions. It allows us to celebrate our successes, learn from our mistakes, and acknowledge our growth areas. By looking back, we gain valuable insights that empower us to approach the future with a more informed and intentional mindset. Understanding ourselves better Introspection is a vital component of self-reflection. It involves diving deep into our thoughts, feelings, and motivations. This process helps us understand why we do what we do, what drives our decisions, and how our actions align with our core values and goals. Understanding ourselves better is crucial for personal development and helps us make more authentic and aligned choices in the future. Setting the stage for future success Reflecting on the past year sets the foundation for setting realistic and meaningful goals for the new year. It helps us identify what we truly want, what areas need more attention, and what strategies worked or didn’t work. This clarity is essential for setting goals that are both ambitious and achievable and aligned with our personal and professional aspirations. Promoting well-being and reducing stress The act of reflection can be therapeutic. It allows us to process our experiences, both positive and negative, and can lead to a greater sense of peace and closure. This is especially important in today’s world, where we often rush from one task to another without taking the time to process our experiences. Reflecting on the year helps us close chapters, reduce stress, and approach the new year with renewed energy and optimism. Fostering continuous learning and adaptability The world is constantly changing, and adaptability has become a crucial skill. Reflecting on how we’ve navigated changes in the past year, both expected and unexpected, prepares us for future uncertainties. It reinforces continuous learning and adapting, essential in personal and professional contexts. Year-end review: 10 questions for self-reflection Here are 10 thought-provoking questions to guide your year-end reflection. These questions cover various aspects of your life, including work experiences, personal growth, work-life balance, and future aspirations. As you answer them, be honest and consider writing down your responses for a more tangible record of your thoughts and goals. Sample answers help guide and inspire you as you reflect upon your year. These example answers provide a glimpse into the kind of introspection and planning that can result from such reflective questions, helping you assess your current state and set meaningful goals for the future. 1. Best and worst work experiences What were your best and worst work experiences in the last 12 months? Be specific about projects, teams, roles, and activities. Sample answers Best: Leading a successful project launch, mentoring a new team member, and receiving positive client feedback. Worst: Facing a project delay due to miscommunication, struggling with a software tool, and experiencing a stressful team conflict. 2. Job success and satisfaction elements Can you identify three elements of your job that contributed to your success and satisfaction? Conversely, what three elements hindered your success and fulfilment? Sample answers Positive: Collaborative team environment, challenging tasks that foster learning, and recognition from management. Negative: Limited resources, unclear company direction, and infrequent feedback. 3. Skills development What five skills, talents, or pursuits would you like to develop or attain in the next 12 months? Sample answers Improve public speaking, learn advanced data analysis, enhance leadership skills, develop a new programming language, and cultivate creative problem-solving techniques. 4. Passion in work What topics in your work can you talk about non-stop? Does this energise you consistently? Is this your passion or something else? Sample answers I am passionate about designing user interfaces. Discussing design trends and user experience energises me and is a significant part of my job satisfaction. 5. Unachieved goals What’s one significant goal you didn’t achieve in the last 12 months, and why? How would you change the outcome? Sample answers I aimed to get a professional certification but couldn’t due to time constraints. I plan to manage my time better and enrol in a course next year. 6. Fearless ambitions What would you aim to achieve in the coming year if you knew you couldn’t fail? Sample answers If I knew I couldn’t fail, I would aim to start my own tech startup focusing on innovative educational tools. 7. Role evaluation How would you rate your current role out of 100%? What factors prevent you from reaching 100%, and how can you overcome them? Sample answers I’d rate my role at 75%. To reach 100%, I need more creative freedom and opportunities for professional development. With these, I could be fully satisfied. 8. Future aspirations Without any limitations, what experiences, skills, activities, and responsibilities would you like to have in the future? List up to 12. Sample answers Lead larger projects, develop expertise in AI, participate in international conferences, mentor others, work abroad, achieve work-life balance, publish industry articles, learn a new language, adopt sustainable work practices, engage in CSR initiatives, explore different company roles, and start a professional blog. 9. Personal growth and development How have you grown personally over the past year? What personal qualities or habits have you developed, and what would you like to work on? Sample answers I’ve become more resilient and patient over the years. I want to work on my time management and stress management skills. 10. Challenges and overcoming obstacles Reflect on the biggest challenge you faced this year. How did you overcome it, and what did you learn? Sample answers My biggest challenge was adapting to remote work. I overcame it by creating a structured daily routine, investing in a better home office setup, and improving my digital communication skills. Reflect to grow Remember, the purpose of these questions is not just to reflect on what has been but also to pave a path for what lies ahead. By understanding where you currently stand and identifying your goals and aspirations, you can approach the new year with clarity, purpose, and a renewed sense of direction. Source: https://www.pagepersonnel.com.au/advice/career-and-management/success/self-reflection-questions-for-career-growth

Difference Between Job Enlargement And Job Enrichment

June 13, 2024

Both job enlargement and job enrichment are human resource strategies used to improve employees engagement and increase efficiency that helps to achieve organizational more effectively. Job enlargement refers to increase tasks and responsibilities to the existing role of the employees. On the other hand, job enrichment is a technique of motivating employees by adding extra responsibilities to make job more challenging and meaningful. Difference Between Job Enlargement And Job Enrichment The main dissimilarities between job enrichment and job enlargement are as follows: 1. Introduction Job Enlargement: It involves increasing the number of tasks and duties to be performed by workers to an existing role. Job Enrichment: It involves increasing responsibilities and content in the job to increase challenges and scope that provides opportunity for growth. 2. Nature Job Enlargement: It is purely quantitative in nature because number of tasks are increased for employees. Job Enrichment: It is qualitative in nature. It means this technique is used to increase the content and quality of the job. 3. Objective Job Enlargement: The main objective of job enlargement is to increase employee motivation and engagement by decreasing monotony and boredom. Job Enrichment: The main objective of job enrichment is to promote growth and development by making jobs more challenging and exciting. 4. Additional Skill Job Enlargement: It does not require additional skill because tasks are increased as per the qualification and ability of employees. Job Enrichment: It requires some additional skills because it involves new responsibilities that require creativity, decision making and problem solving. 5. Authority Job Enlargement: It does not increase the level of authority as it only increases the number of tasks. Job Enrichment: It increases the level of authority as per the creativity and ability of employees. 6. Supervision And Control Job Enlargement: It requires more supervision, direction and control because it increases the workload of employees that increases the chance of errors and mistakes. Job Enrichment: It requires less supervision and control than job enlargement because workers exercise self-control. 7. Training Need Job Enlargement: It does not require additional training because employees are familiar with the jobs and responsibilities. Job Enrichment: It may require additional training to empower workers to increase creativity, decision making and control over the job. 8. Result/Outcome Job Enlargement: Results may be positive or negative depending on the motivation level and workload of the employees. Job Enrichment: Generally, it gives positive result because of increased morale and self actualization. Basis Job Enlargement Job Enrichment Nature It is quantitative by nature It is qualitative by nature Objective To reduce boredom and monotony To promote growth and development Additional Skills Not Required Required Increase In Authority No Yes Outcome Positive Or Negative Positive Supervision And Control Requires more supervision Requires less supervision Distinction Between Job Enlargement And Job Enrichment In Brief * Job enlargement refers to quantitative expanding of jobs. But job enrichment is qualitative improvement of the job. * Job enlargement does not require special training, but job enrichment requires training and development program to improve the performance. * Job enlargement requires more supervision than job enrichment * Job enrichment increases the level of authority but job enlargement increases the number of tasks only. * Job enlargement is horizontal expansion of job and job enrichment is vertical expansion. * Job enlargement does not promote growth and development but job enrichment helps in personal growth and career development Source: https://marketinglord.blogspot.com/2024/05/difference-job-enlargement-job-enrichment.html