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5 effortless, science-backed changes to your isolation workspace that will improve productivity and mental health
A clean work space, plants, and putting on the right pants all make working from home easier, according to science.
- Maintaining a proper morning routine (which involves getting dressed in work clothes) and structuring your work-from-home day as you would any other in-office workday can help boost productivity.
- Organizing your work station (the height of your desk, the use of a proper chair, the cleanliness of your work area) can also impact your mood and productivity levels.
- Adding a sense of joy and fun to your in-home work environment helps improve your mental state and work ethic, according to designer Ingrid Fetell Lee.
Dress for success (even at home).
"Enclothed cognition" is the term to describe how clothes impact our mood and behaviors.
Photo by Bogdan Florea on Shutterstock
While it's very tempting to roll out of bed and into the workday still dressed in your most comfortable pajamas, this could be one of the biggest reasons you're finding it hard to concentrate during your work from home days.
"Enclothed cognition" was a term coined by the Journal of Experimental Social Psychology to describe the way that clothes can impact our mood and behaviors. In one particular 2012 study, participants who donned a white lab coat increased selective attention compared to those participants who were not wearing lab coats.
According to Hajo Adam and Adam D. Galinsky (the lead researchers on the project), clothes systematically influence your psychological processes - dress for work and you will be much more productive.
Structure your days of the week to be similar to one another.
Routine and structure might feel non-existent in these difficult and uncertain COVID-19 times, but research shows that keeping up with a day-time routine is really important to both your mental health and your effectiveness on the job, especially when you're working remotely.
One of the biggest mistakes people are making during periods where they are working remotely is sleeping in. Hitting the snooze button a few more times than normal may seem fine (because you don't actually have to leave your house to start work) - but oversleeping can actually dampen your cognitive function just as much as not sleeping enough can.
According to a 2018 study conducted by Western University, oversleeping can impact your ability to store and recall information from memory and decrease your problem-solving skills.
While you don't have to stick to the typical 9-5 hours you would if you were in the office working, seek out a pattern in your work-from-home routine - unless you are stuck to particular deadlines, you should aim to do the most important work when you're feeling most energized (whether that be eight in the morning or three in the afternoon).
Organize your work station for maximum comfort and productivity.
Keep your workstation as clean and clutter-free as possible.
Photo by Pepsco Studio on Shutterstock
While it's common sense to work in a somewhat organized work station that provides the space you need to work, there are plenty of things at your desk right now that could be impairing your functionality throughout the day.
While you may be sitting at your Ikea desk not giving much thought to this - the height of your desk really can impact how productive you are throughout the day.
A desk that allows you to sit with proper posture:
- Your feet should be flat on the floor
- Your legs should fit comfortably under the desk
- Your arms should be resting parallel to the floor
You can use the Ergotron Workspace Planner to find the proper settings for your desk and chair based on your height
The height of your chair isn't the only thing that can impact how productive and healthy you are during these work from home days.
The depth of your chair also matters - chairs that fit your body properly should:
- Provide proper lumbar support.
- Allow you to sit with your lower back against the lumbar support curve
- Leave a 1-2 inch gap between the back of your knees and the end of your seat.
If you find that your chair isn't meeting these requirements - maybe invest in a new office chair. After all, we may all be telecommuting for a while due to social distancing rules.
When it comes to your monitor or screen, many people don't understand how this could connect with things such as bad posture, shoulder problems or eye strain.
However, according to these monitor placement guidelines from the US Occupational Safety and Health Administration (OSHA), your computer screen or monitor should be:
- Between 20 and 40 inches in front of you
- The top line of the screen or monitor should be at (or below) your eye level
- Your screen shouldn't be tilted more than 10-20 degrees.
Organize your desk to improve your mental health.
It's not just ergonomics that should play into how you organize your desk, but the things you have near you and how you arrange your workspace at home can impact your mental health throughout the day as well.
The power of a desk plant:
Turns out plants can help make you more productive. While this may sound strange, there is quite a bit of research to back this claim.
Indoor plants prevent fatigue during what can be attention-demanding work hours and placing your desk next to a window that has a view of greenery can keep us focused, according to a 2011 study.
In fact, psychologists at Exeter University claim a desk plant can boost your productivity by up to 15%.
A cluttered space means a cluttered mind. Distractions could be ongoing depending on your current situation (children home from school, a spouse or partner that's also working from home, pets that require our attention) - so having your desk be a designated place for work (and work only) is important.
At the end of each day, take a few minutes to clear your desk of clutter:
- Put all pens back in a holder, stack papers neatly proper piles.
- Clean away any dishes (coffee mugs, etc) and wipe down your desk.
Returning the next day to a clean and clear work station will put you in a more productive mood and get you off to a better start.
Make working from home a joyful experience.
Ingrid Fetell Lee, a designer and author of "Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness" explains that creating a joyful working from home experience is key to being more productive.
If your space feels comfortable and settled, your life is likely feeling that way as well. If your environment is feeling frazzled, cluttered and tired - you may start to struggle with those difficult emotions in your personal life.
The idea that your environment can impact your mood is part feng shui and part logic. When your desk is piled full of papers and bills, it's likely safe to say you're maybe not as "on top of" your finances as you'd like to be.
"How we care for our homes often indicates how we're caring for ourselves," Lee explains, "If the kitchen is a mess, my diet is usually a mess too. A clogged fridge and pantry kills my motivation for cooking. We start ordering more takeout and end up feeling bloated with low-energy and it becomes hard to break the downward spiral."
The same goes for your working space - if your workspace (especially your home office) is feeling cluttered and chaotic, you will be less productive.
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Richard Feynman once asked a silly question. Two MIT students just answered it.
Here's a fun experiment to try. Go to your pantry and see if you have a box of spaghetti. If you do, take out a noodle. Grab both ends of it and bend it until it breaks in half. How many pieces did it break into? If you got two large pieces and at least one small piece you're not alone.
But science loves a good challenge<p>The mystery remained unsolved until 2005, when French scientists <a href="http://www.lmm.jussieu.fr/~audoly/" target="_blank">Basile Audoly</a> and <a href="http://www.lmm.jussieu.fr/~neukirch/" target="_blank">Sebastien Neukirch </a>won an <a href="https://www.improbable.com/ig/" target="_blank">Ig Nobel Prize</a>, an award given to scientists for real work which is of a less serious nature than the discoveries that win Nobel prizes, for finally determining why this happens. <a href="http://www.lmm.jussieu.fr/spaghetti/audoly_neukirch_fragmentation.pdf" target="_blank">Their paper describing the effect is wonderfully funny to read</a>, as it takes such a banal issue so seriously. </p><p>They demonstrated that when a rod is bent past a certain point, such as when spaghetti is snapped in half by bending it at the ends, a "snapback effect" is created. This causes energy to reverberate from the initial break to other parts of the rod, often leading to a second break elsewhere.</p><p>While this settled the issue of <em>why </em>spaghetti noodles break into three or more pieces, it didn't establish if they always had to break this way. The question of if the snapback could be regulated remained unsettled.</p>
Physicists, being themselves, immediately wanted to try and break pasta into two pieces using this info<p><a href="https://roheiss.wordpress.com/fun/" target="_blank">Ronald Heisser</a> and <a href="https://math.mit.edu/directory/profile.php?pid=1787" target="_blank">Vishal Patil</a>, two graduate students currently at Cornell and MIT respectively, read about Feynman's night of noodle snapping in class and were inspired to try and find what could be done to make sure the pasta always broke in two.</p><p><a href="http://news.mit.edu/2018/mit-mathematicians-solve-age-old-spaghetti-mystery-0813" target="_blank">By placing the noodles in a special machine</a> built for the task and recording the bending with a high-powered camera, the young scientists were able to observe in extreme detail exactly what each change in their snapping method did to the pasta. After breaking more than 500 noodles, they found the solution.</p>
The apparatus the MIT researchers built specifically for the task of snapping hundreds of spaghetti sticks.
(Courtesy of the researchers)
What possible application could this have?<p>The snapback effect is not limited to uncooked pasta noodles and can be applied to rods of all sorts. The discovery of how to cleanly break them in two could be applied to future engineering projects.</p><p>Likewise, knowing how things fragment and fail is always handy to know when you're trying to build things. Carbon Nanotubes, <a href="https://bigthink.com/ideafeed/carbon-nanotube-space-elevator" target="_self">super strong cylinders often hailed as the building material of the future</a>, are also rods which can be better understood thanks to this odd experiment.</p><p>Sometimes big discoveries can be inspired by silly questions. If it hadn't been for Richard Feynman bending noodles seventy years ago, we wouldn't know what we know now about how energy is dispersed through rods and how to control their fracturing. While not all silly questions will lead to such a significant discovery, they can all help us learn.</p>
A study looks at the performance benefits delivered by asthma drugs when they're taken by athletes who don't have asthma.
- One on hand, the most common health condition among Olympic athletes is asthma. On the other, asthmatic athletes regularly outperform their non-asthmatic counterparts.
- A new study assesses the performance-enhancement effects of asthma medication for non-asthmatics.
- The analysis looks at the effects of both allowed and banned asthma medications.
WADA uncertainty<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzUzNzU0OS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxMDc4NjUwN30.fFTvRR0yJDLtFhaYiixh5Fa7NK1t1T4CzUM0Yh6KYiA/img.jpg?width=980" id="01b1b" class="rm-shortcode" data-rm-shortcode-id="2fd91a47d91e4d5083449b258a2fd63f" data-rm-shortcode-name="rebelmouse-image" alt="urine sample for drug test" />
Image source: joel bubble ben/Shutterstock<p>When inhaled β-agonists first came out just before the 1972 Olympics, they were immediately banned altogether by the WADA as possible doping substances. Over the years, the WADA has reexamined their use and refined the organization's stance, evidence of the thorniness of finding an equitable position regarding their use. As of January 2020, only three β-agonists are allowed — salbutamol, formoterol, and salmeterol —and only in inhaled form. Oral consumption appears to have a greater effect on performance.</p>
The study<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzUzNzU0Ny9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1MTIzMDQyMX0.Gk4v-7PCA7NohvJjw12L15p7SumPCY0tLdsSlMrLlGs/img.jpg?width=980" id="d3141" class="rm-shortcode" data-rm-shortcode-id="ebe7b30a315aeffcb4fe739095cf0767" data-rm-shortcode-name="rebelmouse-image" alt="runner at starting position on track" />
Image source: MinDof/Shutterstock<p>Of primary interest to the authors of the study is confirming and measuring the performance improvement to be gained from β-agonists when they're ingested by athletes who don't have asthma.</p><p>The researchers performed a meta-analysis of 34 existing studies documenting 44 randomized trials reporting on 472 participants. The pool of individuals included was broad, encompassing both untrained and elite athletes. In addition, lab tests, as opposed to actual competitions, tracked performance. The authors of the study therefore recommend taking its conclusions with just a grain of salt.</p><p>The effects of both WADA-banned and approved β-agonists were assessed.</p>
Approved β-agonists and non-asthmatic athletes<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzUzNzU1MC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxMzkxODk0M30.3RssFwk_tWkHRkEl_tIee02rdq2tLuAePifnngqcIr8/img.jpg?width=980" id="39a99" class="rm-shortcode" data-rm-shortcode-id="b1fe4a580c6d4f8a0fd021d7d6570e2a" data-rm-shortcode-name="rebelmouse-image" alt="vaulter clearing pole" />
Image source: Andrey Yurlov/Shutterstock<p>What the meta-analysis showed is that the currently approved β-agonists didn't significantly improve athletic performance among those without asthma — what very slight benefit they <em>may</em> produce is just enough to prompt the study's authors to write that "it is still uncertain whether approved doses improve anaerobic performance." They note that the tiny effect did increase slightly over multiple weeks of β-agonist intake.</p>
Banned β-agonist and non-asthmatic athletes<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzUzNzU1Mi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNjI3ODU5Mn0.vyoxSE5EYjPGc2ZEbBN8d5F79nSEIiC6TUzTt0ycVqc/img.jpg?width=980" id="de095" class="rm-shortcode" data-rm-shortcode-id="02fdd42dfda8e3665a7b547bb88007ef" data-rm-shortcode-name="rebelmouse-image" alt="swimmer mid stroke" />
Image source: Nejron Photo/Shutterstock<p>The study found that for athletes without asthma, however, the use of currently banned β-agonists did indeed result in enhanced performance. The authors write, "Our meta-analysis shows that β2-agonists improve anaerobic performance by 5%, an improvement that would change the outcome of most athletic competitions."</p><p>That 5 percent is an average: 70-meter sprint performance was improved by 3 percent, while strength performance, MVC (maximal voluntary contraction), was improved by 6 percent.</p><p>The analysis also revealed that different results were produced by different methods of ingestion. The percentages cited above were seen when a β-agonist was ingested orally. The effect was less pronounced when the banned substances were inhaled.</p><p>Given the difference between the results for allowed and banned β-agonists, the study's conclusions suggest that the WADA has it about right, at least in terms of selection of allowable β-agonists, as well as the allowable dosage method.</p>
Takeaway<p>The study, say its authors, "should be of interest to WADA and anyone who is interested in equal opportunities in competitive sports." Its results clearly support vigilance, with the report concluding: "The use of β2-agonists in athletes should be regulated and limited to those with an asthma diagnosis documented with objective tests."</p>
Certain water beetles can escape from frogs after being consumed.
- A Japanese scientist shows that some beetles can wiggle out of frog's butts after being eaten whole.
- The research suggests the beetle can get out in as little as 7 minutes.
- Most of the beetles swallowed in the experiment survived with no complications after being excreted.