It is no mystery to yogins that sitting all day in front of a computer is pretty much the antithesis of yoga.
It is miserable for the lower back, shoulders, neck, and wrists, not to mention being on the internet itself for prolonged periods is toxic to the spirit.
If you’re alive in today’s world, avoiding your desk and computer all together is likely not an option.
But what if you could be more efficient and productive at your desk (so you could be done with your computer sooner), while simultaneously keeping your body healthy?
I put together a list of productivity hacks and counteractive movement strategies I use to get me in and out of my office with more ease and focus:
Move while you are working!
There are a number of stretches you can do in your chair. Just make sure to maintain a good lumbar curve by anchoring your pubic bone toward your seat while doing them.
Throughout the day, do a side crescent by reaching both arms over head, then grab the top of your left wrist and pull up on your arm as you sway to your right, getting a lateral stretch on your left. Repeat to the other side.
Do some tricep stretches by lifting your left arm overhead, bending at the elbow, and then with the right hand, grab the back of the elbow and pull backward to get the tricep. Repeat to the other side.
Do a seated twist in your chair by placing your left hand on your knee and your right hand on the back of the seat of your chair, or the right arm rest. Keeping a good lumbar curve, pull yourself to the right and look over your shoulder. Repeat to the other side.
When you have to use the bathroom, commit to doing a stretch on the way there, and a longer one on the way back. My favorite is a downward dog with hands on the wall or desk, pec stretches at the wall, and if you can get your foot up on a railing or piece of furniture (respectfully of course!), there’s nothing like a good hamstring stretch with your leg out to the side or in front of you.
Instead of sitting the whole time, try standing when you’re talking on the phone. Or even better, set up your office or work station to include a stand-up desk (you can ask your employer if they’ll cover it for your well being). Alternate sitting, standing, stretches and strength work throughout the day.
Dial in your focus, attention, and efficiency!
I am a huge fan of the Pomodoro technique. It’s a time management method that has you alternate “pomodoros” or focused work sessions, with frequent short breaks to help you sustain concentration and prevent mental fatigue.
If you find that little distractions derail your workday, you’re overly optimistic about what you can get done in a day (Ack, this is so me…), or that you consistently work past the point of productivity, the Pomodoro method might really help! This is especially true if you have a lot of open-ended work that takes unlimited amounts of time, such as writing blogs, planning classes or content, studying for a test, etc.
During the breaks, I get up and do push ups with my hands on the desk, squats, refill my water, take the dog out, do some movement in the sunshine, etc. I use the Pomodoro - Focus Timer App on my iphone, but there are desktop versions as well.
While you are Pomodoro’ing, enhance your focus and minimize distractions by turning off notifications and switching on Do Not Disturb mode on your computer. All it takes is one text message or email notifications to take you off course.
3. Don’t forget the importance of non-desk activities!
Go for a walk. Get yourself outdoors for a brisk walk at least 3x a week. Fresh air, movement, and cardio can do wonders to counteract your time sitting at your computer.
Use your feet to walk up stairs instead of an escalator or elevator. When you are out and about doing errands or walking to or from work, take the opportunity to work your heart and leg muscles on a flight of stairs.
Park your car in the outskirts of the parking lot so you have to walk further to get to where you’re going.
Get social! Instead of sitting around your house watching TV, get out and join get-togethers, group tree plantings, beach clean ups, volunteer on a farm, or visit your local farmer’s market
Get lots of sleep so you’re less lethargic and can focus better. Prioritize routines in the evening that help you wind down and get quality sleep. Go to bed earlier so you’re sure to get enough Z’s as well.
Play with your pets and/or children. I’ll take being present for my loved ones who need my attention any day over a scroll on Instagram. Schedule in play time if you care for little ones - it will get you off your desk chair and the internet, and will be most appreciated!
What things do you do to stay focused and counteract sitting all day? Leave a comment and share!