Eye strain is a common symptom of too much time on a screen. It can lead to headaches, tense shoulders and back, and potentially blurred vision.
A simple exercise to help with eye-strain: After every 20 minutes, look at an object 20 feet away for 20 seconds.
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Meditation practices can help you relax and focus your energy on your body and breath.
A walk outside can calm your mind and body and help you further into a state of relaxation.
The better you get at resting, the more energy and creativity you bring to your work.
Proper rest is not just a passive rest. Real rest that leaves you energized and inspired involves three essential elements:
This popular technique systematically relaxes your muscle groups one at a time.
If you have ever gotten in bed but your mind race with all the unfinished tasks, to-dos, and scenarios you replay in your mind, then you will know the importance of relaxing your mind.
To relax your mind, close any open loops and follow a 'shut down' routine.
A master list can help you relax your mind. A master list is a document where you write down every task, email, to-do, and idea. For each item, write down a concrete next step, set a deadline, and categorise them as either working on now, waiting for someone else, or another time.
To truly relax your mind:
Use deep breathing exercises to relax your body:
The term sophrology is made up of three Greek words: sos (harmonious and serene), phren (consciousness), and logos (the science or study of); put together sophrology is the study of consciousness in harmony. It consists of several physical and mental exercises that improves our mental health, wellness, productivity and creativity.
Sophrology is the blend of eastern and western philosophies, founded by Professor Alfonso Caycedo, a neuropsychiatrist from Spain in the 1960s.
Try this breathing technique first thing in the morning. It can help minimize muscle tension throughout the entire day.
How it’s done: Inhale for a count of 4, then exhale for a count of 4, all through the nose, which adds a natural resistance to the breath. Once you manage it, you can go up to a count of 6.
It calm the nervous system, increase focus and reduce stress.
When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed.