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Improve Your Posture in One Simple Step
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Turn Up Your Palms
Whenever you're doing something that does not require use of your hands, turn them so that they're palm-side up. You also can do it while standing or walking, leaving your arms down at your sides and turning your palms so that they face outward in the direction you're facing.
Doing the palms up consistently helps your body to correct the posture by itself.
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The P.A.U.L. method (10 minutes)
Choose one exercise for each of the following four categories:
- P- Plyometric cardio (e.g., Jumping Jacks)
- A- Abs (e.g., Plank)
- U- Upper Body (e.g., Push-Ups)
A HIIT circuit (beginners and advanced)
- Jumping Jacks: 20 reps or 40 reps
- Squat: 10 reps or 20 reps
- Incline push-up: 10 seconds or 20 seconds
- Plank: 30 seconds or 40 seconds
- Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg
Complete this circuit three times with a 30-second rest between each round.
The 3-HIIT wonder (10 minutes)
- 40 Speed Skaters
- 10 Floor Burpees
- 15 Leg Lift + Hip Lift
Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.
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Benefits of writing faster
- You don’t have to actively concentrate on the act of writing itself, but on thinking about what to write.
- You can write your thoughts down immediately as you are forming ...
Fix your handwriting technique
- Good handwriting technique: using your fingers as guides, and moving the pen using your forearm and shoulder muscles. This allows you to write quickly, without tiring out or getting cramps.
- Bad handwriting technique: drawing the letters using your fingers, moving your wrist constantly, and repeatedly picking up your hand from the paper in order to move it across as you write. These issues slow down your writing and cause your hand to tire out.
Maintain good posture
Aim to be seated with your feet resting flat on the floor, and with your hips and lower back supported by the chair. At the same time, your knees should be flexed to approximately 90˚, and your elbows should be slightly flexed, with your forearms resting comfortably on the desk surface.
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The Basics of Productivity
Three overarching principles apply to all productivity tips.
- Start with small increments. You can't expect to instantly change years of working habits overnight....
For the Multitasker
When you're trying to do many things at once, you're often getting very little done.
- We have limited cognitive bandwidth. Your brain may trick you into thinking it has more capacity, but your ability to work efficiently depends on how well you can focus on one task at a time.
- When you move back and forth between tasks, your brain's neural networks must backtrack to see where they left off and then reconfigure. The extra activity increase errors.
- Real innovative thinking emerges when we allow our brains to continue in a logical path of associated thoughts and ideas. Multitasking leads to less creativity.
How to Monotask
As best as you can, set up a work environment that encourages doing one task at a time. Even doing one task for five minutes can be beneficial:
- Actively resist the urge to check social media while you are busy with a task. You may have to install anti-distraction apps that will block access for specific periods.
- Work on just one screen: Put away your cellphone and turn off other screens.
- If you start losing focus, get up and walk around to help you refocus.
- Set a timer for five or ten minutes and commit to focusing for that amount of time. Allow a short break, and get back to your task for another five or ten minutes.
The more we work on focusing on one task at a time, the easier it becomes to focus.