The future belongs to the mobile and flexible. However, ergonomics, working environment and recovery should not be forgotten: How a headset, a good backpack, and digital detox make your everyday life as a smart-worker healthier to work smart.
According to the “FlexWork Study 2016” of the University of Applied Sciences and Arts Northwestern Switzerland, one-quarter of the workforce in Switzerland already works regularly on a mobile basis. With the Work Smart Initiative, several large Swiss companies have joined forces to support this change in the world of work. For where the boss has taken care of enough breaks and an ergonomic workplace before, the mobile worker is on his own. Here are ten tips on how to work smart and still healthy.
1. No 24h service
For smart workers, the absence notice gets a new meaning. Be sure to define your working hours and be out of reach of them. Turn off push messages on your phone and enable a missed message in your email. Make a note of the open points for the next day shortly before closing time – this will open your mind for the evening and make it easier for you to start the next morning.
2. Dampen distractions
If you are distracted by music in your ear, you should try a “Rainfall” playlist: Pattering rain has an amazingly relaxing and concentration-promoting effect. Also, avoid rush hours or work from home in the so-called home office. That spares the nerves and the climate.
3. Seek the shade
Working in the fresh air may be great. But you should avoid the sun. Continuous sunlight on the screen damages your eyes and leads to tension and headaches. And nobody envies you for a sunburn, even if it has arisen at work.
4. Relax the eyes
Screw up the screen brightness. Clear contrasts are less exhausting. From time to time, look into the distance, so your eyes do not focus around the clock at a distance of fifty centimeters.
5. consciously taking breaks
Even if you are in the middle of things and the work goes by on its own: Take a break. Get up every five minutes for five minutes, stretch your neck, or take a few steps.
6. Preserve posture
The perfect sitting posture is so demanding that you may not even be able to concentrate on the work. A few simple tricks help, at least, to sit better. If possible, always sit down at a table – and avoid armchairs, sofas, etc. Place a bag or book under the laptop so that the screen is at eye level. Make calls using a headset instead of pinching the smartphone between your shoulder and ear. Back and neck will thank you.
7. Wear instead of dragging
Backpacks are in fashion like never before. High time to buy a nice copy and comfortably carry his office. Bags with only one carrying strap are unsuitable in the long term because they burden the back on one side.
8. Regular team meetings
Fixed points as a team are important. Arrange regular team meetings, even if you do not see yourself in between for weeks. Share appreciation and criticism – and ask the other team members for their opinion on tasks and problems. This creates an “we-feeling” despite geographical separation.
9. Work when you are most efficient
You can work when and where you want? Larks give full throttle in the morning, owls get going at night. Use your biorhythm and then work when you are most efficient. This way, you can optimally recover in between and save valuable reserves.
10. Actively recover
In your non-working time, you should actively recover. Better to walk in the woods instead of watching TV on the couch. Eating with friends is better than chatting with the virtual contacts. Working during the holidays is a taboo, and after work, you put the phone away. The magic word is Digital Detox, digital detoxification.