| How to Make a Schedule Posted: 12 Sep 2018 05:00 PM PDT If you're overwhelmed with daily tasks, a schedule is a great way to become more productive, efficient, and organized. Experiment with using a notebook, planner, or app to structure your time, and stick with the method that works best for you. Be sure to set reasonable expectations, and strike a balance between your responsibilities and free time. To stay on track, make planning your schedule part of your routine, and reward yourself whenever you cross a task off of your list. EditCreating Your Schedule - Track how long it takes you to do routine activities. Keep a log of how long it takes to get ready in the morning, eat, do laundry, go grocery shopping, respond to emails, do homework, and complete other routine tasks. Track these times for about a week in a notebook, spreadsheet, or notepad app.[1]
- Tracking your routine over the course of a week will help you accurately estimate how much time you should budget for specific tasks.
- Additionally, you might find ways that you can become more productive. For example, you might have spent 10 hours playing a video game and should have spent more time studying.
- Experiment with using a notebook, planner, and scheduling apps. Play around with different written and digital methods when you begin making your first schedule. If you want to start with a blank slate, try using a notebook or a notepad app. If you want a ready-made grid with dates and time slots, go with a planner or calendar app.[2]
- Choose a method that suits your personal preferences. If you hate dealing with paper, use an app. If writing by hand helps you stay on track, go with a pencil and pad.
- You'll get a sense of your likes and dislikes as you use your schedule. When you find the right method, stick with it. Keep all of your tasks organized in 1 place, be it a notebook, planner, or app.
- Write down dates and days of the week, if necessary. If the dates and days of the week aren't automatically included, fill them in at the top of your schedule's pages. Dedicate an entire page for 1 day so you can focus on current tasks and jot down notes when necessary.[3]
- Including the day of the week helps you keep track of activities that happen on specific days, such as music classes on Mondays and Wednesdays.
- If you're using a blank notebook, you could use the page on the left for a chronological schedule, and write daily priorities and other notes on the right page.
- Fill in your fixed blocks of time. Classes, regular meetings, and other fixed tasks are your schedule's framework. Begin by filling in fixed blocks of time, such as "8:30 a.m. - Intro to Psychology" or "4:00 p.m. - Yoga class."[4]
- If you're using a blank notebook or spreadsheet, it's helpful to fill in time slots in half hour intervals on the left side of the page. Leave 2 or 3 lines between each half hour interval so you have room to jot down bullet points under a task.
- If you're using a planner or scheduling app, it probably already has time slots.
EditStructuring Your Time - Make a list of tasks on a separate sheet of paper. Filling in your fixed tasks is easy, but structuring the rest of your time can get tricky. Start by writing down everything you have to accomplish on a blank sheet of paper or in a new document on your phone or computer. Prioritize tasks by writing a number or letter next to each one.[5]
- For example, write 1 (or A) next to your most important tasks. These will be the tasks you'll write on your schedule first. Write 2 (or B) next to your middle-priority tasks, and 3 (or C) next to your low-priority items.
- When you write a task in your schedule, you could mark the priority level next to it, or just make an asterisk or exclamation point next to your top priorities.
- If you're planning out your week, make a list of your weekly tasks. Write down your daily tasks if you're planning a single day.
- Assign the most important tasks during times when you're most alert. Fill in your schedule starting with the most important tasks. Estimate how long each task will take, and schedule your top priorities during times that you're most alert and free of distractions. To call attention to high-priority tasks, draw asterisks, underline them, or highlight them.[6]
- For example, if you're most productive in the morning, schedule high-priority projects before lunchtime. Save paper filing and deleting emails for later in the day.
- Do your best to set reasonable expectations. Don't try to squeeze homework or a meeting with a client into 30 minutes when you know a full hour is more realistic.
- After you've entered the most important items, you can fill the smaller tasks, like doing laundry or going grocery shopping.
- Include details to remember exactly what you need to do. As you fill in your tasks, include specific information so you don't forget what the entry means. If you just jot down shorthand, you might not remember what you meant by "Go to meeting," or "Do research."[7]
- If you have to go to a meeting, include the time, location, and who will be attending. You might also want to add bullet points on the meeting's topic.
- Keep in mind you don't want to write an essay for each task. Just include the necessary details that will help you stay on track.
- Include starting and ending times for each task. Whether you're scheduling your tasks in an app or notepad, start and end times will help you keep your day structured. You'll have a better idea of how your day will go and where you'll be at specific times.[8]
- For example, you might have to prepare an outline from 9:30 a.m. to 10:30 a.m., go to class from 11:00 a.m. to 12:15 p.m., have lunch at 12:30 p.m., and have a meeting from 1:00 p.m. to 1:45 p.m.
- Remember to set reasonable expectations. Refer to the log you kept when you tracked your time to accurately estimate how long a task will take.
- Set aside time for fun, family time, and relaxation. You can't be 100% productive around the clock, so make time for loved ones, hanging out, and having fun. If you're the type of person who forgets to take time off, including reminders to relax and have fun is especially important.[9]
- For example, include entries such as, "Tuesday, 6:30 p.m. - Have dinner with Sam and Phil (finish up at work by 5:45!)" or "Saturday, 12:00 p.m. - Take Joey to the park."
- Leave about 25% of your time open. Filling up your day with back-to-back tasks doesn't leave any room for revisions. Instead, budget some time to deal with interruptions or delays. Leaving at least 15 minutes between tasks is a good way to work some wiggle room into your plans.[10]
- If you have to drive somewhere, remember to leave an extra 10 or 15 minutes in case you run into traffic.
- Even if you don't run late or get distracted, you can use chunks of wiggle room to take breaks, exercise, or to do some extra work.
EditSticking to Your Schedule - Set your schedule at the same time every day. If you make your schedule at the same time each day, planning will become part of your daily routine. Whether you review your task list when you drink your morning coffee or do it the night before, make planning out your schedule a daily ritual.[11]
- You might find it helpful to plan out your week on Sunday night, then make adjustments and organize daily task lists each night or morning.
- Keep your schedule where you can see it. Whether it's a notebook, planner, or app, always keep your schedule handy. If you let it collect dust, you're less likely to stick to your time management goals.[12]
- If you use an app, install it and sync your account on all the electronic devices you use. Try using a desktop or home screen widget to pin tasks to your electronic devices' main displays.
- It's also helpful to post a whiteboard or calendar in your work area with at-a-glance information, like key dates and weekly goals.
- Mark off completed tasks to stay motivated. As simple as it sounds, making a check next a completed task is super satisfying. Marking off a completed task can give you a sense of progress and help you keep a bird's-eye view of your responsibilities.[13]
- Don't panic if you don't complete all your tasks. If something slipped through the cracks today, revise your schedule and make it tomorrow's priority.
- Reward yourself for accomplishing tasks. When you have something to look forward to, it's easier to complete tasks, especially those that are tedious or boring. For example, if you have a full day of presentations, meetings, and deadlines, reward yourself with breaks, an ice cream cone, or another small treat.[14]
- In addition to small rewards for completing individual tasks, give yourself a big treat after a productive day. Take a long, soothing bath, play video games, watch a movie, or do another activity that you most enjoy.
- Use a productivity app to block distractions. If you're prone to surfing the web or browsing social media, download an app like StayFocused or Focusbar. These apps block distracting websites during times that you've designated for work.[15]
- It's also helpful to keep your phone in your pocket or bag instead of on your desk. It's there if you need it, but keeping it out of sight will help keep distractions out of mind.
- Schedule regular time off to avoid burnout. A packed schedule with no breaks is overwhelming and leads to procrastination. Additionally, you're not going to perform well if you run yourself ragged. Set aside time off to make your workload more manageable and to refresh your body and mind.[16]
- For instance, it's great to use a weekend day to get things done around the house. However, if you mow the lawn, catch up on laundry, and clean the house on Saturday, take most of Sunday to relax.
- Each evening, do your best to schedule at least 1 to 2 hours to unwind before bed. Use that time to read a relaxing book, take a bath, or listen to soothing music.
- Keep your tasks organized on 1 schedule, be it a notepad, paper planner, or app. You could lose track if you spread different tasks across multiple schedules.[17]
- Be flexible, write in pencil, and revise your schedule as needed. Don't panic when things don't go according plan.[18]
- Take advantage of small chunks of time. Instead of browsing social media for 15 minutes before an appointment, try to make progress on a daily task. You could also use the time to grab a healthy snack, stretch, or go for a brisk walk.[19]
- Plan for distractions, but do your best to manage them. If someone comes into your office or you get a phone call, say, "I can only talk for a few minutes," or "I'm happy to listen to your question, but I'll have to get back to you with an answer a little later."[20]
- Don't procrastinate. Tasks will pile up as you put them off, and your schedule will become increasingly jammed.[21]
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| How to Develop a Creative Mind Posted: 12 Sep 2018 09:00 AM PDT Developing a creative mind means allowing yourself to relax and think outside of the box. You can stimulate creativity by setting aside time to brainstorm, breaking up your routine, and by seeking inspiration from people and places around you. Travel, meditation, and positive thinking can also do wonders. EditFacilitating the Creative Process - Set aside time for relaxing and brainstorming. To be creative, your mind should be at ease and free from distractions. Schedule quiet, uninterrupted time to relax and let your mind wander. Once everyday stress and worries have left your mind, you will be apt to imagine and cultivate new ideas.[1]
- Schedule this time on a day off from work, or during a part of the day when you have no commitments.
- Avoid scheduling this time right before an important deadline or appointment, which may distract you.
- Use your non-dominant hand for a short period of time. For example, you might write for 5 minutes using your non-dominant hand. Make this a daily habit. It will help activate other parts of your brain.
- It's a good idea to do this before you start your brainstorming session. This will encourage you to think differently.
- Designate a creative space with natural light. Artificial lighting can cause a drop in cortisol levels, leading to sleepiness and reduced productivity. Natural light, on the other hand, can make you more alert. Choose a spot for your creative-thinking time that is outdoors, or that has windows that provide ample natural light during the day.[2]
- A balcony, outdoor patio, or quiet garden are excellent options for a creative space.
- Time your creative sessions in the morning or early afternoon to make the most of daylight hours.
- Remove all digital distractions to improve your focus. One of the most difficult parts of the creative process is finding the discipline to follow through with ideas. Remove hindrances to this goal by eliminating electronic distractions while you brainstorm. Turn off your phone, WiFi connection, television, and radio to immerse yourself in the project at hand.[3]
- Have 45-60 minute brainstorming sessions on specific topics. Choose a specific issue, problem, or theme to brainstorm about. Sit down with a piece of paper and pen and write down as many ideas as you can in a 45-60 minute period. To allow unbridled creativity, do not overthink your ideas or second guess them before writing them down.[4]
- For instance, you could brainstorm about alternatives to plastic product packaging or ideas for a compelling short story.
- Make pro and con lists to work through your ideas. Part of being creative is evaluating your own work and choosing your best ideas. Interrogate your own ideas by breaking them down into their pros and cons. Being both negative and positive about a concept will allow you to see it through multiple perspectives and develop it accordingly.[5]
- For instance, if you are thinking about incorporating velour into a room design, you could weigh practical pros and cons like its soft texture and cleaning requirements.
- Draw out your ideas to engage your brain in different ways. Doodling while you are brainstorming can help you flesh out your ideas by tapping into different cognitive processes. While mulling over ideas, draw simple sketches that pertain to them. Presenting your thoughts visually may allow you to expand and develop them more.[6]
- For instance, if you are trying to come up with a concept for a novel, sketch out some of the locations where your story would take place.
- Create an inspirational collage that relates to a particular theme. If you are brainstorming about a particular idea or problem, expand your thinking about it through images. Go through magazines, newspapers, or online image sites to find pictures that are somehow relevant to it. Print or cut out the images and glue them into a collage that you can look at for further inspiration.[7]
- For instance, you might find inspiration to write a science fiction story by making a collage of strange natural phenomena and rare animals.
- Place the collage in your creative space to help your thought process.
EditDeveloping New Ways of Thinking - Practice mindful meditation for a few minutes every day. Even a few moments of mindful meditation each day can help you relax, improve your awareness, and inspire self-reflection. Sit quietly and focus on clearing your mind and breathing deeply. Do your best to feel present in the moment and forget about past and future worries.[8]
- Note that there is no right or wrong way to meditate.
- You can download meditation apps if you find guided meditation exercises helpful.
- Try positive thinking to strengthen your creative mind. Positive emotions can strengthen your psyche, increase your attention span, and improve your creative abilities. Build a positive attitude by expressing your emotions in a healthy way, cultivating good relationships, and taking time for self-care. Treat moments of adversity as opportunities for emotional growth and learning.[9]
- Engage your sensitive side to heighten your awareness. Sensitive people are often creative because of their heightened perception of the world around them. They may feel emotions and sensory experiences more deeply and pick up on nuances and unique details easily. Try to access your sensitive side by watching nostalgic films, reading emotional literature, or listening to evocative music.[10]
- Go for walks outdoors to encourage creative thought. Getting outside is an excellent way to stimulate your senses and clear your head. This, combined with the cognitive benefits of exercise, can enable creative thinking. Take walks outside for 15 minutes or more to get the creative juices flowing.[11]
- Walking on a treadmill indoors or simply sitting outside do not have the same effect as a walk outdoors.
EditChanging Your Habits - Change your daily routine to expand your thought process. Routine can be the enemy of creativity because it removes the need for quick thinking and new ideas. New stimuli will keep you on your toes and open your mind up creatively. Try to shake up your everyday life with a few small changes, such as:[12]
- Taking new routes to get to work or school.
- Changing the decor in your home or office regularly.
- Listening to different music, podcasts, or radio stations.
- Hang out in different spots to expose yourself to new stimuli. New environments can inspire us and awaken our sense of creativity by offering new sights, sounds, and experiences. Visit new restaurants, coffee shops or stores in your area to explore. Travel to parks, libraries, and museums in nearby areas to experience new surroundings and get out of your comfort zone.[13]
- Try new hobbies to expand your life experiences and gain new talents. Learning new things in an enjoyable way is an ideal way to open your mind. Fun hobbies can reawaken your adventurous spirit and improve your overall outlook. Look for hobby-related courses at local community centers or search online for interesting classes in your area.[14]
- Fun hobbies could include photography, archery, painting, wood carving, baking, and cooking.
- Start getting up earlier in the morning to make the most of your time. Waking up earlier in the morning will give you extra time to be creative before you have to deal with other responsibilities. A few extra hours of free time before work may be the ideal window to approach new ideas with a clear mind, free of distractions. Being awake at a different time of day may also inspire new thoughts and insights.[15]
- Try changing your wake-up time gradually to avoid overwhelming your body's natural sleep cycle.
EditSeeking Inspiration - Surround yourself with other creative people to get inspired. Creativity can be contagious, so it can be valuable to make friends with people who work in a creative field or pursue creative hobbies. Depending on your interests, you may get along well with painters, photographers, writers, sculptors, or filmmakers. Attend events, take lessons, or join groups where you will have the opportunity to meet such people.
- Seek out artists and painters by attending vernissages, or taking painting or drawing classes.
- Meet photographers by taking a photography course or visiting photography exhibitions.
- Get in touch with writers by attending writing seminars or book readings.
- Look for meet-up groups online that are dedicated to your interests.
- Read as much as possible to discover new ideas and themes. Read as many books as you can about a particular niche that interests you. Research the history of a certain topic, or read memoirs or studies about it to understand it better. Knowing subject inside out and reading different perspectives will make it easier to be creative about it. [16]
- Gain access to books for free by getting a membership card at your local library.
- Access peer-reviewed scholarly articles online to get reliable information about different topics.
- Listen to TED talks or other inspiring lectures. Motivational speeches can be catalysts for creativity by drumming up your optimism and incentive. Hearing about other people's experiences and creative efforts can be a great push to pursue our own artistic goals. Look online for TED talks pertaining to your creative interests, or attend lectures at a local college or university.[17]
- Browse available TED talks at https://www.ted.com/talks.
- Visit the websites for educational institutions in your area to look at upcoming events.
- Travel whenever you can to gain new experiences. Travelling to new places jump starts our creative processes by exposing us to new cultures and experiences. Since we have been conditioned by our society and local traditions, visiting new destinations can offer unique perspectives. Plan trips whenever your schedule and budget allow you to do so to get inspired.[18]
- Even short day trips can improve creativity by exposing us to a new environment for a period of time.
- Make the most of your trips by visiting cultural landmarks like museums, art galleries, monuments, and famous buildings (e.g. the Smithsonian Museum in Washington, DC or the Metropolitan Museum of Art in New York City.)
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| How to Improve Your Posture Posted: 12 Sep 2018 01:00 AM PDT Though improving your posture is no easy feat, having good posture can help you look and feel better. If you find yourself slouching a lot, take steps to work on your posture in all parts of your life, from walking to sleeping. Though improvement takes time, you can use brain tricks to help you remember to correct your posture, as well as try out a few exercises to strengthen your muscles. EditImproving Your Standing and Walking Posture - Find your center by standing up straight and tall. Keep your chin level with the ground, your shoulders back, and your stomach in. Let your arms fall naturally at your sides.[1]
- Place your feet about shoulder-width apart, the same stance you would use for working out.
- Imagine a string holding you up. As you stand tall, imagine a string is coming from the ceiling, pulling you upwards. Keep your lower back inline, and don't move to your tiptoes.[2] Visualization techniques like this one can guide your sense of the proper position you should be in.
- Use a wall to teach yourself correct posture. Stand with your back against a door or wall. Just touch the wall with the back of your head, your shoulders, and your butt. Your heels should be away from the wall. Slide your hand behind your back to check for space.[3]
- You should be able to slide your hand behind your back but only by a little bit. If you have more space than that, pull your bellybutton back towards your spine to help flatten your back a little.
- If you can't slide your hand behind your back, arch your back so that you can.
- Try to hold this position as you move away from the wall, rechecking as needed.
- Have someone tape an X on your back to help correct your posture. Make an "X" from your shoulders to your hips. Add a straight line of tape across your shoulders closing the top of the X. Wear this during the day to help retrain your back.
- This technique works really well if you hold your shoulders back before taping.
- Use a tape meant for skin, such as a medical tape.
- Instead of tape, you can buy a posture corrector online.
- Keep your weight on the balls of your feet. When you rest on your heels, your natural tendency will be to slouch. Instead, stand up straight, shifting your weight forward a bit.[4]
- Now rock back so that your weight is on your heels. Notice the way your entire body shifts into a "slouchy" posture with this single motion.
- Walk as if you have a book balanced on your head. Imagining a book on your head will help you keep your head up and your back straight. If you're having trouble imagining it, try a real book for a few minutes.[5]
- Have a good standing posture while moving. Walking with good posture is simply an extension of standing with good posture. Keep your head up, shoulders back, chest out, and eyes looking straight ahead while you walk.
- Avoid pushing your head forward.
- Pick supportive footwear for standing and walking. Choose shoes that have ample padding to help you hold yourself upright. In addition, make sure they have good arch support. Good posture starts with your feet.[6]
- Avoid shoes with high heels, as they can change your body's alignment.
- If you're standing for long periods, add padding to the floor for additional comfort.
EditImproving Your Sitting Posture - Make sure your back is at a right angle to your thighs. Maintain your thighs at a right angle to your calves. Keep your shoulders straight and squared, your head upright, and your neck, back, and heels aligned.[7]
- Align your back with the back of the office chair. This will help you avoid slouching or leaning forward, which you may find yourself doing after sitting too long at your desk.
- Check your posture by sitting on your hands. Put your hands under your sit bones while you are sitting on the floor. Make sure that your palms are facing down. Adjust your position until you can feel the weight centered on each of your palms. This is your optimal seated position.
- Adjust your legs and keep your feet flat while sitting. Your feet should be flat on the floor, facing forward. Don't cross your legs or ankles. Make your thighs parallel to the floor.[8]
- If your feet don't touch the floor, use a footrest.
- Find a supportive chair to help you maintain good posture. Use a chair that's ergonomically designed for proper support, meaning it supports all of your back, even the curve at the bottom. Also, make sure it's designed for your height and weight.[9]
- If you can't get a new ergonomic chair option, try using a small pillow for lumbar support in the small of your back.
- Adjust your computer monitor to help with your posture. If you work on computers at an office, angle the monitor slightly upward so that it forces you to sit up. However, don't set it so high that you push your chin out to see it.[10]
- You may need to move your chair up or down if you can't angle the monitor properly.
- Adjust your chair and your position so that your arms are flexed, not straight out. Aim for roughly a 75- to 90-degree angle at the elbows. If they are too straight, you're too far back, and if they are more than 90 degrees, you're either sitting too close or you're slouching.
- Make adjustments to your seat to maintain good posture while driving. Adjust your seat to maintain a proper distance from the pedals and steering wheel. If you're leaning forward, pointing your toes, or reaching for the wheel, you're too far away. If you are bunched up with your chin on top of the steering wheel, you're too close.[11]
- Use lumbar support for the curve of your back when possible. Adjust the head rest so the middle of your head rests against it. Your head shouldn't be more than away from the headrest while driving. Keep your back against the seat and your head against the head rest.
- Your knees should be at the same level as your hips or slightly above.
- Good posture is also important for safety in the car. Your car's protective systems protect you best when you are sitting properly in the seat.
- Take standing breaks when you're sitting for long periods. Even if you're using perfect posture while sitting, you need to stand up and stretch or walk every hour or so. Just walking around the room or getting out of your car for a few minutes can help.[12]
- If you tend to get engrossed in your work, set an alarm to remind yourself to take a break.
- In addition, these breaks are also good for your health as your body needs movement throughout the day.
EditMaintaining Good Posture While Sleeping - Provide support for your back with pillows while sleeping. No matter whether you sleep on your back, stomach, or side, adding pillows can help provide support. Basically, you want to add a pillow anywhere there's a space between your body and the mattress.[13]
- For instance, if you sleep on your stomach, which is the worst position for your back and posture, place a flat pillow under your stomach to provide support. Choose a flat pillow or no pillow for your head.
- If you sleep on your back, place a small pillow behind your knees, and choose a supportive pillow for your head.
- If you sleep on your side, place a pillow between your knees and pull them up towards your chest. Pick a pillow for your head that keeps your spine straight, or use a full body pillow.
- Turn your body as 1 unit when laying down. Avoid turning at your waist while you are in bed. Instead, keep your back straight and your stomach muscles tight, and turn your whole body when you want to reposition yourself.
- Sleep with good posture by choosing a comfortable mattress. While you may have heard that one mattress or another is best for a healthy back, the truth is whatever works for you is best. Choose one that lets you rest comfortably and wake up pain free.[14]
- Remember to replace your mattress every decade or so.
- If your mattress isn't providing the support you need, add a board between the box springs and mattress, which should keep it from sagging.[15]
EditUsing Exercise to Improve Your Posture - Improve your core muscles with deep abdominal stretching. Lie on your back, with your legs bent to about 90 degrees at the knee and your feet on the floor. Pull your bellybutton up towards your chest and hold it for 10 seconds.[16]
- Your core muscles are essential to support your posture, so the more you can work them, the better your posture will be.
- Repeat 8 times, and practice it daily.
- Breathe normally during this exercise, as you are training your core to be able to maintain this position during normal activities in daily life.
- Do a shoulder blade squeeze. While sitting in a chair, sit up straight and squeeze your shoulder blades together. Hold for a count of 5, and then release. Repeat this 3 or 4 times daily.[17]
- Train your muscles for better posture with strength training. Exercises that strengthen the muscles across your upper back and shoulders help you maintain good posture. Try the following strength exercise, with or without hand weights:
- Start by squaring your posture. Extend both arms straight out in front of you with your palms up. Bend your forearms toward your shoulders, trying to touch your shoulder blades with your fingertips.
- Do 10 repetitions with both arms, then alternate 10 reps for each arm by itself.
- Pretend you're a penguin to stretch your shoulders. While you wait for a web page to load or the bread to toast, place your elbows at your side, and touch your shoulders with your hands, creating your "penguin wings." Keeping your hands on your shoulders and your ears aligned, raise both elbows (count 1, 2) and lower them back down (count 1, 2).
- Do as many reps as your wait allows. You'll be surprised how many stretches fit into 30 seconds.
- Use stretching for a sore neck or back. Tilt or stretch your head in all 4 directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling your head in a circle, as it may cause further strain.
- For another exercise, get on your hands and knees. Curl your back upwards, like a cat, and then do the opposite, dropping your stomach down and curling your back downwards.
- Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy from sleep. Doing periodically throughout the day will help to raise your energy level.
- Practice yoga to increase flexibility and help with posture. Yoga is excellent for posture and for your health in general. It can also improve your balance. Yoga works your core muscles, making them stronger and helping you to keep a proper body alignment.
- Yoga will also help by teaching you how to hold an erect posture while sitting, standing, and walking. Look for classes in your area, or scout YouTube for instructional videos.
- Sometimes having a slogan will remind you to correct your posture when you're slouching. When you catch yourself slouching,say in your mind (or out loud) "Don't be a couch,quit the slouch" or something like that. If you want,you could memorise a line from a song that has some connection with slouching or bad posture (e.g Have some composure,where is your posture?).
- Raise screens or books up to eye level instead of looking down to read.
- Balance your load when carrying things to prevent stress and fatigue. If you're carrying a heavy suitcase, for example, change arms frequently.
- Consider getting an ergonomic assessment at work if your job requires you to sit in front of the computer for long periods of time.
- Use color to help you remember to check your posture. Pick a unique color or object as a reminder. Every time you think of that object, check your posture.
- Use an outside reminder to help you remember to check your posture, such as an alarm you set to go off every hour or an app designed for that purpose.
- Consult with a doctor if you are experiencing severe back pain.
- When you begin to correct your posture, you will most likely experience some soreness as your body tries to adjust to something new.
- When you're lifting something off the ground any heavier than your cat, always bend at the knees, not the waist. Your back muscles are not designed for taking the weight, but your leg and stomach muscles are.
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