Tag Archives: environment

Computer Ergonomics: How to Use Your Keyboard Properly

shutterstock_23458258By Dr. Laura Hills, President, Blue Pencil Institute (www.bluepencilinstitute.com)

I spend a tremendous amount of time writing at my computer workstation and have learned that if I don’t use my keyboard properly that I will have quite a few aches and pains later. Here are some tips that have made a big difference for me and that I hope will help you, too.

Your computer keyboard should not be on your lap or on top of a traditional desk. Good computer ergonomics dictate that the keyboard be positioned below the desk on a keyboard pullout try. This helps ensure that your wrists and forearms stay in the neutral position roughly parallel to the floor and that your elbows stay close to the body and bent between 90 and 120 degrees. However, be sure that your keyboard tray provides leg clearance and has an adjustable height and tilt mechanism so you can position it properly. The keyboard tray also should not push you too far away from other work materials and equipment such as your phone.

Be sure that your keyboard tray allows adequate room both for the keyboard and the mouse and that the mouse can be kept close to the keyboard. Ideally, your keyboard tray should have space on either side to allow you to switch over and mouse with your other hand periodically.

Tilt the keyboard tray down and away from you so that you do not have to bend your wrists up to type. Sit with your elbows close to your body and place your hands on your keyboard with your forearms extended naturally. Make sure that your wrists are in a straight line with your forearms. Keep your shoulders relaxed and down. The space that you can move your hands over without moving your elbows away from your body is your keyboarding neutral reach zone. For good computer ergonomics, you shouldn’t have to reach out of that zone to use the mouse.

Pull your chair close to your keyboard and position it directly in front of your body. Determine which section of the keyboard you use most often (letters or numbers) and readjust the keyboard so that section is centered with your body. Wrist rests can help you maintain a neutral position and pad hard surfaces. However, the wrist rest should be used only to rest the palms of the hands between keystrokes. Resting on the wrist rest while typing is not recommended and has been linked to injuries. Avoid using excessively wide wrist rests or wrist rests that are higher than the space bar of your keyboard.

Finally, if you don’t have a fully adjustable keyboard tray, adjust your workstation height, the height of your chair, or use a seat cushion to get in a comfortable keyboarding position.

It Started with a Red Kitchen

Red PaintMany years ago, I was feeling stuck in my career and my life. I had lost my mother only months earlier and the combination of my grief and my overall dissatisfaction made me feel incredibly sad. Then one day, as I was preparing my breakfast, I noticed how beige my kitchen was. The walls were almost the same shade of beige as the countertops, appliances, table top, and vinyl flooring. Even my toaster and coffeemaker were beige. The beige engulfed and surrounded me and stood for me as a symbol of my beige, bland life.

That’s when I decided that I had to paint my kitchen. But I didn’t know what color to choose. I spent weeks looking at paint chips of tasteful colors that most people would like – light greens, blues, and tans for the most part. I asked my friends for their suggestions. But nothing was right. Then, as I was looking at the paint chip display in a big box hardware store, I saw a man walk by who was wearing a windbreaker in the most delicious shade of red. It was a clear, strong, and definite red, and it immediately caught my eye. I followed the man and asked him if he could please come with me for a moment so I could match my paint to his windbreaker. He must have thought me mad. But he was a kind man. He humored me and together, we were able to match his jacket perfectly.

The moment the red paint went on the wall, I started to feel better. With every stroke of the brush and every pass of the roller, I felt that I was covering my beige sadness and preparing for a happier time in my life – a red time. When the room was completely red, I felt for the first time in a long time that I could finally breathe again. I felt exhilarated. My red kitchen was the harbinger of so many great new things in my life. After that, I returned to graduate school, took better care of my physical self, created a more orderly home, started playing the piano every week at an assisted living facility, and even, composed music for the first time ever. My creativity and energy soared, and with it, my happiness.

Are you feeling stuck, sad, down, or at a loss for what to do? Choose one room in your home where you spend a lot of time and paint it a spectacular new color. Don’t pull your punch. Give yourself permission to live in a color you love. If you don’t know what color that is, keep your eyes peeled and notice what pops. A color will come to you. Then live in that color, wrap yourself in it, and let it heal you. You’ll draw energy from the color but also from your own power for having changed something so dramatically in your environment. Then see what happens next. My guess is that good things will follow. — Dr. Laura Hills, President, Blue Pencil Institute, www.bluepencilinstitute.com

My Presidential Office

shutterstock_92470540A few years ago, I was working in an organization where most of my coworkers and office visitors were amazed by my office. There were no files lying about, no bulletin boards crowded with messages and to-do lists, no plastic or metal organizing trays on my desk to serve as in- and out- boxes for stacks of paper. In fact, it probably looked to some as though no work at all was ever done in my office. That was unusual in the culture where I worked; I was the only person in my organization to have such an office. Even our president and his Number Two were usually buried under paper.

Mind you, work most certainly did occur in my office – plenty of it, in fact. I had the justly-deserved reputation for being one of the most productive employees in my organization. So you may wonder, how was this possible?

The answer is simple. I made a commitment to keeping my office free of clutter and loose papers. I arranged my work in such a way that my desk was always empty except for the one project I happened to be working on at the moment. Even so, I put the evidence of that work away before I left the office for a meeting or lunch, at the end of the day, or before I prepared for a scheduled appointment with an office visitor. That way, I was able to greet every visitor to my office and start every day with a clear desk.

Now you may wonder, why did I do this? My decision to keep my office free of visible paper stemmed from a formative experience early in my career. About 30 years ago, I was serving as a freelance writer for the president and CEO of a mid-sized cable television company in central Pennsylvania. The company published a quarterly client newsletter and it was my job to interview the president of the company before each issue and ghost write his article for him. This was an unusual opportunity for me because I was in my mid-twenties and had one-on-one meetings with a very powerful corporate leader. There was no other person even close to his stature who spent that kind of time with me back then.

The president’s office was tastefully decorated with a matched suite of cherry wood executive furniture. Behind the important-looking desk, which dominated the room, was a huge and high-backed black leather executive chair. The president was always seated on this thrown when I entered his office, and then he’d stand, smile, shake my hand, and greet me warmly as he offered me a seat. Always, the president had a clear desk with no papers in sight. Behind him sat a large closed credenza and I always imagined that piles of papers were hidden behind its closed doors. But I never knew.

The president would always begin our meeting by saying something like, “Lovely to see you again, Laura.” He took great care to call me by name. He would then engage me in some chit chat so the two of us could catch up. He’d tell me about his horses and I’d tell him about the book I was working on. Then, without fail, he would ask me if I would like something to drink and when I said yes, which I did once I got to know him better, he would press the button on his intercom and say, “Marge, would you please bring Laura a Diet Coke?” And like magic, Marge would appear in seconds to place before me on edge of the desk two leather coasters, and on them, a cold sweating can of Diet Coke and a glass filled with delicate cylindrical ice cubes. Marge would leave and after these pleasantries, the president and I would get down to business. We would talk and I would ask questions and take notes to help me write his article for him.

Every time I met with the president, I was impressed that such a successful and powerful person had so much time and attention just for me. I couldn’t figure out how he managed such a big organization with hundreds of employees without having even one piece of paper anywhere in sight in his office. In fact, I was so dazzled and confused by this feat that I told my father about it one day. Dad had worked in large corporations for most of his career and knew the behavior of presidents and other people at the top very well. “They’re all like that, all the highest-level executives,” my father told me. “They’re always well-mannered, beautifully dressed, and perfect hosts when you visit them. Always, they ask you if you’d like something to drink and always, they seem to have lots of time for pleasantries,” he said. By contrast, mid- and lower-level managers – people like my Dad — are the “worker bees” of the organization, he explained. They’re the ones buried under stacks of papers and who haven’t got time to breathe, let alone chit chat. “Think about it,” Dad said. “Does the President of the United States greet visitors to the Oval Office with lots of notes and memos tacked to a bulletin board? Do you expect that he’d have piles of papers covering his desk?” But somewhere in the White House, there’s some poor “low level grunt”, Dad said, closeted away with all the papers. It’s like that in the corporate world, too.

So how do they do it? The highest-level executives have secretaries to handle all the paper for them, Dad said. They ask Marge or Joan or Mrs. Someone-Or-Other to bring this file or that to them on command. Then they do what they have to do with the file and give it right back to her. “Presidents don’t deal with filing or calendars and they don’t have to keep track of things for themselves. That’s the secretary’s job,” my father explained. How wonderful to be a president, I thought.

I had no secretary to manage my calendar or files for me where I was working. No one screened my calls. And I was not a president. Still, I made a decision when I began to work in the organization that my office would be a “presidential” office. Right away, I bought doors for my open bookcases to hide all the things I didn’t want visitors to see – papers, my purse, and the phone book, among other unsightlies. I also bought myself a high-backed black leather executive desk chair to replace the blue fabric-covered computer task chair provided by my employer. I make good use of my file cabinet and also had a holding area hidden from view for a large pile of projects in progress. That and my sheer determination enabled me to keep my desk clear for office visitors.

Again you may wonder, why do I do this? Certainly I was not a president – really I had much more in common with the worker bees – and I had no one to help me. There were several reasons. First, it is a wonderful thing to be received in a presidential office. One feels that he or she is important and special and that a cordial host is ready and able to be of help and is truly interested. I saw it as a big part of my job to be such a host and to help to my office visitors. My presidential office was welcoming for them. Second, a presidential office gave me a certain mystique among my colleagues. I believe that my office, in combination with my professional wardrobe and bearing, helped me snag several promotions for which others were passed up. We’ve all heard the old advice that we should dress for the job we want, not for the one we have; I also kept an office for the job I wanted. And third, if truth be told, I got off on acting presidential and giving myself a presidential office was part of that. I believe I was more effective and productive because I enjoyed being in my clutter-free and welcoming work environment.

One of my colleagues told me the once that she could never keep her office the way I kept mine because she has too many things to do. I didn’t believe that and I still don’t. I worked harder than the majority of people around me and juggled an amazing number of projects at once. Two of my colleagues later took over positions I previously held, one in my actual former office. The first thing they both did when stepping into my vacated job was to put up a bulletin board and cover it with paper and then to muck up their desks with file folders and stacks of paper. No, my colleague who felt she has too many things to do to stow away the papers was making a choice. I made one too.

Some say clothes make the man. That’s true. But I also believe the office makes the man – or woman. Worker bees are rarely promoted to top positions in organizations. They get stuck in the mid-level. To be an executive, one must create the aura of an executive. The office is a huge part of that. Come visit me even today, in my new office. I’ll offer you something to drink and we’ll chat before getting down to business. You’ll see what I mean. – Dr. Laura Hills, President, Blue Pencil Institute, www.bluepencilinstitute.com