How to Work from Home and Stay Healthy

by Mark Bloom | Sep 8, 2020 | Office

6 Tips to Maintain Your Health and Sanity

When you work from home, take care of your health

More and more people are working from home these days. Will office buildings ever get back to normal? Certainly not until a COVID-19 vaccine is available and widely distributed. In the meantime, in this new reality, those who work from home are searching for tips to stay healthy. Ray Access has you covered with some timely and relevant work-from-home tips:

1. Don’t Forget to Breathe

This one seems like a no-brainer. You can’t forget to breathe without passing out. The truth is that breathing easy and deep is the key to staying healthy. When you’re tense, your breath changes, becoming more irregular and shallower. Take time during your day to focus on your breath. And just take some deep breaths.

2. Eat Right

Tips for health always seem to return to your diet. For good reason, as what you put into your body — as well as how much you eat — makes as big a difference to your health as the exercise you get. When you work from home, it’s also easy to eat at your desk while you continue to work. Take time to eat, away from your desk. And make a nice meal that includes all the food groups, including fresh fruit and vegetables.

3. Get Up, Get Out

This is one you probably already know: get up and stretch periodically. The rule is not to sit for longer than an hour. Stand, stretch and walk around, even if it’s just around the room. If possible, get outside and walk around in the sunshine. Wear a mask if you have to, but walking outside provides a terrific break from your in-home office when you work from home.

4. Mind Your Posture

While it helps to have a proper work chair for your home office, even the best chair can’t stop you from slouching now and again. It’s on you to be mindful of your posture when you’re sitting at your desk. More than that, watch your posture all the time: when you’re standing, walking, seated at the dinner table. The more you can maintain a proper posture, the more likely you’ll avoid back and spine issues.

5. Focus Your Mind

No matter what you do, do it with intention, and you’ll accomplish more than you realized you could. Before you sit down at your desk when you work from home, decide on your goals for the day. Put off email, news and the crossword — whatever you do for fun — until after you’ve accomplished your goals for the day. Don’t allow yourself to be distracted, but also realize that this focus takes time to integrate. If you can’t stop losing focus as you first start this intentional practice, don’t be too hard on yourself.

6. Treasure and Nurture Your Relationships

Life isn’t all work and no play. As hard as you work when you work from home, you need to give yourself time off. It’s easy to keep working when your office is in your home, but it’s destructive behavior. Set your time off on your calendar if you have to, and use that time to spend with your family, your pets, your close friends —whoever’s inside your COVID-19 bubble. This will keep you healthy and sane.

Ray Access is a content marketing firm that delivers targeted words to empower your business. Contact us about your specific project to receive a quote or discuss your needs. We write website copy, blog posts, e-newsletters and more. Everything we do is thoroughly researched, professionally edited and guaranteed original.

4 Summer Work at Home Tips

by Elle Ray | Apr 30, 2018 | Office

How to Stay Focused When the Weather Is Nice

Full disclosure: Here we sit at our respective desks. Outside, the sun shines on the beautiful Blue Ridge Mountain town of Asheville, North Carolina. After a snowy March, lots of rain and below average April temperatures — we’d much rather be outside!

Do you long to be away from work at home too?

The grass needs mowing and the garden craves some plantings. There are a hundred good reasons to get out, from soaking up a solid dose of vitamin D to “networking” with everyone else who’s out and about. But we have work to do. Deadlines loom. Website developers around the world are waiting for us to deliver their content. And although we work at home, Ray Access is a professional business.

What’s a Writer to Do?

To work at home, you must possess a good deal of personal discipline. There isn’t anyone counting keystrokes when you’re the owner of the company. There’s no time clock. And no one is counting your breaks.

When you don’t have an office to go to, you don’t have a boss leaning over your shoulder. You must rely on your inner boss to tell you when it’s time to go to lunch, how long you can take and still get your work done, when to call it quits for the day and when to work overtime. It doesn’t matter whether you:

Are a freelance writer
Design graphics for websites
Build websites for other businesses
Own a writing and editing firm like Ray Access
Create apps
Operate a concierge service

Work at Home Blues

When it’s raining or the heat is sweltering, it’s easier to stay at your desk and work. But when the weather breaks and you want to enjoy the sun shining down on your face, you do have the option of taking your laptop outdoors. But that doesn’t work for everyone.

It rocks to works at home

Instead, try these four well-worn tips and tricks to keep your BIC (butt in chair), get work done and still get a good dose of the great outdoors:

Get started earlier in the day during the summer. Start your first cup of coffee before daybreak and you may actually get more done when you work at home. The distractions of family, friends and outside fun are fewer in the wee hours.
Work later in the evening. If you’re more of a night owl, develop the habit of hitting the keyboard after everyone else has hit the sheets or is deeply entrenched in the latest television programs.
Plan longer breaks. When you satisfy your need to socialize outdoors (especially on the weekends), get some fresh air, play a little of your favorite sport or dig in the dirt, it’s easier to return to your desk. Remember that there’s no one to tell you that you can’t take a two- or three-hour lunch!
Count your blessings. And count your income! You get to work at home. You don’t want to blow it by not keeping your BIC. You’re not an undisciplined child. You are an entrepreneur, a free agent, your own boss! Act like it.

Work at Home Rocks!

So instead of the blues, when you count your blessings and work with an attitude of gratitude, you tend to see the bright side of every situation. If you’re stuck inside on a sunny day, turn it into a day to make some money that will enable you to go on vacation next month. Saying no to that rafting trip on Saturday means you’ll have the resources to retire early and go rafting every day if you choose.

Self-employment and work at home jobs definitely have trade-offs. And most workers who get to go to work in their sweats and PJs understand those sacrifices. It’s much easier to make that gratitude list when you finally hit the payday and all that discipline to work at home pays off in more ways than you can even begin to count.

Protect Your Eyes from the Computer

by Mark Bloom | Oct 17, 2016 | Office

Your Electronic Screens Can Hurt Your Vision

protect your eyes from the computer

The good news is that computers, televisions and other electronic devices aren’t as bad for your eyes as they once were. That’s because cathode ray tubes emitted a low level of X-ray radiation while the new LCD screens give off none. So there used to be an element of truth behind the admonition: “Don’t sit too close to the TV or you’ll go blind!”

A cathode ray tube once provided the only type of screen you could watch outside of a movie theater. Electronic devices today are much more sophisticated… and eye-friendly. But that doesn’t mean constantly checking your cellphone or spending hours in front of a computer screen is good for your eyes.

The Real Threat to Eyesight

Today, people are spending more and more time using technology. In fact, one report found that Americans spend 11 of 18 waking hours a day with some kind of electronic device, including television (as of 2014, see the chart below). To protect your eyes from the computer and other devices, you have to guard against eyestrain.

Find more statistics at Statista

Too much uninterrupted screen time can actually cause a condition called computer vision syndrome or digital eye strain. The symptoms of this medically recognized condition include:

Headache
Tired eyes
Blurry vision
Light sensitivity
Neck pain
Dry eyes
Contact lens irritation
Inability to focus

Working on a computer, reading on a tablet and messaging on a smart phone all take their toll on your eyes. It’s not the same as reading a book because electronic screens emit light. Long term, continued and unprotected screen time, especially up close, can lead to age-related macular degeneration, a condition that can cause blindness if left untreated.

How to Protect Your Eyes from the Computer

The principals of Ray Access are certainly no Luddites when it comes to technology, but it still makes sense to protect your eyes from the computer. Fortunately, there are several products and techniques to help you do exactly that. Follow these tips:

Think ergonomically. If you spend a lot of time in front of a computer screen, set it up so that the top of the screen is even with your eye level. You should never sit so that you’re looking up at the screen. Also, your computer screen should be two to three feet from your eyes.
Set the lighting. Make sure there’s no glare being reflected on your screen. Glare adds to eyestrain. Eliminate fluorescent lighting if possible and keep the light level slightly below the light level of your screen, whether it’s a computer, tablet or cellphone.
Consider filters. Either a specific blue light filter or special computer eyeglasses can protect your eyes from the computer. If you suffer from eyestrain, consider this an investment in the health of your eyes.
Limit your time in front of a screen. The 20-20-20 rule applies here. The idea is that every 20 minutes, focus your eyes away from the screen for 20 seconds at an object that’s about 20 feet away. Even 20 seconds gives your eyes a needed break.
Get proper eye care. If you look at electronic screens all the time, make sure you schedule regular vision tests with your optometrist or ophthalmologist.

And that’s how you can protect your eyes from the computer, tablet, phone and any other electronic device. It’s the best way to keep your eyes healthy.

Background Music and Productivity

by Mark Bloom | Oct 6, 2014 | Office

Does Music Help or Hinder Your Productivity?

music and productivity

Not everyone can listen to background music while working. Sometimes, it’s because you share an office with others. Sometimes, it’s because you work outside or you’re always on the go. Other times, it’s because you have to answer the phone constantly or deal with customers directly.

But if you work in an office or a coffee shop or even at home, you can control your work environment. Whether music increases or decreases your productivity often is a personal choice, though with just the right tempo or soothing audio background, you actually may get more work done with the music on.

Tastes Vary

We all have different tastes in music. We all have different work ethics. We all have different preferences in how we work. So you might not think a single blog post can address this complex issue adequately. And you’re correct, but this article can touch on universal truths about music and productivity.

It doesn’t matter whether you work on a computer, at an easel or in a garage. Most people work at a type of job that requires some creativity or problem-solving skills. Creating the best environment for encouraging creativity and mental focus is the best way to increase your productivity.

The Type of Music

earplugs listening to music at work It doesn’t matter what kind of music you like to listen to. According to the Mayo Clinic, the body responds to harmonious sounds like music. Pleasant music creates a very physical reaction; your body releases dopamine as you relax to the music. And when you relax, you become better able to solve problems or come up with new ideas.

While working, your mind might tend to wander or you might be distracted by what’s going on around you. You definitely react to loud noises or the constant drip of water from a faucet — things like that. Music, either piped in from overhead speakers or through your earphones, can help you ignore those distractions and focus more effectively.

Mood Enhancing

Music also helps improve your mood while you work. If you have a job that requires a repetitive task, music gives your mind something else to think about. If you have a job that requires careful concentration, then music soothes your mind while you work. If you’re in a good mood, you are better able to do your job.

Does the type of music matter? This is the reason grocery stores and shopping malls pipe in soothing music during business hours. That’s right: music puts people in the mood to buy. It’s not manipulation; it’s just good business. And if it’s good enough for Harris Teeter and the Gap, it’s good enough for other businesses. Like ours. Like yours.

Distracted by Lyrics

Another question about listening to music while working is whether or not lyrics get in the way of you doing your job. If you’re listening to the lyrics, you can be distracted from your task at hand. Listening to music without lyrics stimulates a different part of your brain than listening to music with lyrics. Lyrics stimulate the part of the brain that processes language.

So the best music to listen to when you’re working is music without lyrics (or perhaps music with lyrics in a foreign language that you don’t speak). Jazz, classical, and world music are all good choices. Music from jam bands could be effective if that’s the music that does it for you. Country music, because it’s usually lyrics-heavy, can be an annoying distraction, although that’s partly our prejudice.

The music you listen to while working is up to you, but remember that it does affect you. Music and productivity can get along, as long as you’re conscious about your choices.

3 Decorating Ideas for Promoting Creativity

by Elle Ray | Oct 1, 2014 | Office

All Blog Writers Get Inspired in a Creative Space

creative room decorating

As professional blog writers, we continually need to create fresh new copy. If our bonnets buzz with busy bees looking to sting our creative ability out of existence, we’re in trouble. We have to come up with new ideas every week for our clients — it’s what makes them stand out from a crowded marketplace.

Feng shui aside (that’s another blog topic), how you decorate your office or primary workplace can illuminate your creative spirit — or conversely damper your efforts at generating fresh ideas.

Try these tips to increase blood flow to your brain and boost your creative energy:

Color Counts: Paint your office (all four walls or just one wall in your main work area) or decorate with colorful accessories to stimulate creativity.
- Pale Blue: You see pale blue in many schools because it’s known to have powers of creative stimulation. It’s also very calming, which can help you focus. Furthermore, believe or not, it’s an appetite suppressant — an added bonus when you’re dieting or just trying to work past lunchtime.
- Earthy Orange: Orange is a blood stimulator that increases sexual energy and brain power; when the two mental activities merge, blog writers, graphic artists and project developers get plenty creative. Orange also energizes and puts you in the mood to accomplish great things.
- Bright Yellow: When added in small touches, yellow boosts creativity, activates your memory recall and helps you concentrate. While dark yellows can cut off your creative juices, bright colors used as accent pieces give just the right incentive for new ideas.
Helpful Reminders: Success breeds success and creative success breeds the same. Surround yourself with reminders that you are creative.
- All around your office, post pictures and copies of past campaigns or closings that make you particularly proud to remind you that you have what it takes.
- Decorate your office bulletin board with testimonials from clients and pictures of celebrations.
- Make a copy of your first check from your business and hang it up. It’s a ploy that’s been used in restaurants for years to remind owners how far they’ve come. The boost in confidence will boost your creativity and help to dispel doubt.
Promote Collaboration: Oftentimes, the best bouts of creativity are sparked in brainstorming sessions with friend or partner. One person’s ideas spur the creative juices in another, leading you both to greater creative heights. Blog writers and project teams are particularly in need of brainstorming time and space.
- Create open spaces in your office where employees automatically run into each other on a regular basis.
- Make the break area clean, inviting and full with coffee machines, bowls of candy, flowers and snacks so that workers want to spend time there and are comfortable sitting around.
- Place meeting rooms and break rooms in places that allow plenty of outside light to enter the space. Light spurs creative juices and the outside scenery also serves as a kick-start to ideas, whether you’re looking at nature for ideas for blog writers or out on a busy street for fresh people perspectives.

Blog writers need inspiration and creativity. Blog writers need ideas. Even if you’re a lone writer, you can still help yourself be more creative. Here at Ray Access, we take creativity seriously. We depend on it, and our clients depend on us.

How to Prevent Carpal Tunnel Syndrome

by Elle Ray | Aug 18, 2014 | Office

Carpal Tunnel Can Strike All of Us… Even You

For nearly 20 years, I owned a business that relied heavily on my two hands. I cleaned and reconditioned boats. Waxing and scrubbing, holding vibrating sanders, mops, buckets and rags and climbing all over 25-to-65-foot motor yachts and sailboats. It was exhausting. Eventually, I could barely open my hands. If I didn’t stop, carpal tunnel and arthritis would leave me with constant pain and little use in my hands.

I had to quit that business. I wasn’t going to become crippled for any amount of money.

Carpal tunnel developing? Not if you follow this advice.

Advice from a Keyboard Junkie

Now I sit at a computer for hours on end, hands poised on the keyboard and fingers moving very little as they fly over the keys. Some days, my hands ache. But I’m doing everything I can to prevent carpal tunnel syndrome from developing. Because of the research I’ve done and the steps I follow, the pain never lingers. So if you find yourself in a similar situation, take my advice and take these steps, which are based on thorough, reliable research:

I set up my desk and work station to conform to my body’s needs. My chair is adjustable, with movable arm rests so I can change the angle at which my hands reach the keyboard and change up the pressure points. Some days my elbows rest on the armrests, other days they hang free and I rest my wrists on the wrist-rest attached to my keyboard.

I use an ergonomic keyboard that’s split so that my fingers hit the keys in a very natural position. The keyboard tray is low because I’m short. It pulls out from below my desk. Everything about my arms and hands feels natural, even when I’m working the mouse, which I use constantly while researching. My mouse pad has a nice, cushy wrist support too.

I type with easy taps. I make sure my keys are loose and respond instantly to a light touch. The Mayo Clinic reports that striking keys with force creates additional, unnecessary pressure that, over time, can lead to carpal tunnel syndrome.

I take a lot of breaks. At least once every hour, I get up from my desk and get a glass of water, walk around the office, check the mail or go to the bathroom. While up, I stretch my fingers and my wrists. I move them to work out any kinks. Making a fist and opening my hands wide four or five times does wonders. When short breaks don’t relieve any beginning signs of pain, I do something different, like make phone calls, read or write to-do lists with pen and paper.

I pay attention to my posture and straighten my spine when I start hunching over. When your neck and shoulders slump forward, that cuts off the nerves that feed fresh blood down your arms to your hands. It helps that we have a spine specialist and a pain management practice as clients, because I’m constantly reminded of the importance of proper posture.

About Carpal Tunnel Syndrome

Be careful when typing The main cause of carpal tunnel syndrome, a condition that causes hand and arm numbness and tingling, is pinched nerves. Weakness and the inability to hold objects is another symptom that could signal the onset of the condition. Treatment may consist of:

Wrist splints
NSAIDs (non-steroidal anti-inflammatory drugs), like ibuprofen
Steroid injections
Ultrasound therapy
Physical or occupational therapy
Endoscopic or open surgery

But the best treatment for carpal tunnel is prevention. After a lifetime, my favorite jobs — those that I’m good at and give me the most pleasure — involve my hands. So I want to take care of them. As a professional writer, it behooves me to follow my own advice, something I’m not always ready to do. As one of the partners at Ray Access, I both want and need to take care of my hands. They are the tools from which my creativity and my soul flow through.

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