Unplugging After Work
How to not spend the whole day in front of the computer screen
Computers are one of the work tools that we use to check emails, research any topics, and message instantly. We spend 8 hours per day working remotely, it’s not surprising it is troublesome to unplug from them. Spending so much time in front of a screen has a bad effect on your health and the business. Hence, getting away from the screen is needed to get rid of bad habits and there is advice that should be applied in the home office to not spend the whole day in front of the computer screen.
First of all, be aware of the adverse sides of spending time excessively in front of the computer screen, as well as mobile and TV screens.
Spending several hours is not recommended, however, if you extend that timing by remaining at the desk, for example, during lunch and/or staying after work in front of the computer screen carries the risk of emotional and physical stress, heart diseases, eye strain, alterations in brain tissues. So, being aware of those risks are the first step to motivate yourself to unplug yourself as often as possible and combat those factors that influence negatively people at the workplace.
Secondly, change your habits.
Are you the person who rarely move the eyes away from the screen? No worries, there are a lot of helpful tips on how to help you to get rid of this bad habit. It might take some time to see the results, however, your eyes will be relieved and you will avoid the eye strain in the future.
Thirdly, limit yourself to use the computer only for work-related issues.
Most people remain at the desk after work is done to check social media or watch Netflix. Remember to not overuse the computer. As mentioned, such long sitting in front of the screen affects harmfully your brain and lowers your concentration and productivity. As a result, due to the lack of breaks from the screen, we end up working less efficiently and more slowly. American Psychological Association conducted research and obtained proven results, in numbers: productivity is decreased by 40%, the number of mistakes increases by 50%, taking twice the amount of time to complete your tasks.
You can speed up the concentration to not stay long in front of the PC screen by working alone in the room, removing all destructive tools, like mobile phone, TV, social media and flatmates. Moreover, learn to take breaks regularly, for example, go to the kitchen to take a cap of coffee or lunch and eat there, not in front of the screen! You can do some stretching exercises for the neck and back. Also, there is a helpful rule to relax your eyes 20x20 - every 20 mins of working look away from the screen for 20 seconds. Search for opportunities to detach yourself from the computer daily.
Due to the pandemic situation and restrictions, staying away from the computer screen can be challenging in current times. However, if you do some research or think about activities, you could do at home to use it productively and not in front of the screen, there are lots of options.
The first thing you can do at home is reading a book in a paper version, most of us have some books that you have bought and you have never read or books that you always wanted to read! There is plenty of time to do so right now.
Depending on the country and restrictions there, you can go for walks in a park, visit your grandparents and help them if they need in some household duties or do grocery shopping for them, of course, keeping socially distanced, and wearing a mask.
Try a new hobby at home, for example, cooking a new dish or doing some yoga, even on the carpet, at home. Arrange or clean the space you wanted to declutter, but, you just have never had time.
You can pick up conversations with your flat members, stop being lonely. You can play board games with your siblings and strengthen familial relationships. This is a great time for that!
You need to take responsibility and set a time frame to unplug yourself from the computer. You are aware of the described side effects and now you need to be consistent and set up new strategies and plan in advance your days what you want to do to not spend more time in front of the screen. To keep yourself from getting bad habits, you can keep a journal to coordinate the progress and reach your goals. If you wanted to go back to the computer, tell yourself: Ignore it! Say it loudly, and take up another activity at home.
