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8 Ways to Avoid Headache While Working Online

8 Ways to Avoid Headache While Working Online

Sitting at the computer all day long is horrible for our health for many reasons. This is why I switched to a standing desk and make it a point to include physical activity in my daily schedule. Computer Vision Syndrome, or CVS for short, also plagues many individuals that spend their days staring at computer screens.

Wikipedia defines Computer Vision Syndrome as a condition resulting from focusing the eyes on a computer or other display device for protracted, uninterrupted periods of time. Some symptoms of CVS include headaches, blurred vision, neck pain, redness in the eyes, fatigue, eye strain, dry eyes, irritated eyes, double vision, vertigo/dizziness, polyopia, and difficulty refocusing the eyes.

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According to the website Treat Headaches, there are several types of headaches associated with prolonged screen time. Here are 8 ways to avoid getting a headache while working on the computer.

1. Move your monitor back.

If your monitor is too close to your eyes, the brightness can cause headache. You don’t want to place it so far away that it causes you to strain your eyes, so here is a simple rule of thumb: sit back in your chair and reach out to touch your monitor. If you can touch it, then it’s too close to your eyes. Move it out of reach, but keep it close enough that you aren’t straining your eyes to read the screen.

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2. Don’t hold mobile devices close to your eyes.

We naturally hold these devices close to our eyes when we use them, and with prolonged use it can cause us to experience headache. Make your font bigger and turn down the display brightness, and make an effort to hold them away from your eyes as much as possible.

3. Take 20 second breaks every 20 minutes.

Staring at something so close to you for hours at a time will not only cause headaches, it can also have a negative impact on your vision. The 20/20 rule is very simple: stop working every 20 minutes and focus on something in the distance for 20 seconds. Set an alarm on your phone to go off every 20 minutes to help you get into this routine. I recently spent a week straight coding the website for one of my new companies, Sexy Smile Kit, and I had to set alarms to remind me to give my eyes a break every 20 minutes.

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4. Move your computer away from windows.

Glare caused by sunlight hitting your computer screen is a major cause of eyestrain, which in turn causes headache. Relocate your workstation away from windows if you can. If you can’t, simply use an adjustable blind. There are also several anti-glare screen covers that can be used in the event that you can’t block sunlight from a forward facing window.

5. Schedule routine appointments with your optometrist.

It’s a good idea for all people to schedule annual eye exams, but it’s even more important for those who work in front of a computer screen daily. This can help prevent problems before they get so severe that headaches are the result. Think of it as routine preventative maintenance.

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6. Properly light your work area.

It’s a good idea to light your work area with desk and floor lamps that keep your area well lit without using direct light. You don’t want lights pointing directly in your line of vision, because this will cause discomfort and ultimately lead to headache. Indirect lighting is always the way to go.

7. Modify your display settings.

Modifying your display settings can reduce eye strain and fatigue. Turn down your brightness so it’s on par with your work area lighting. There is no need for your computer display to be brighter than your surroundings.

8. Adjust your display height.

A display’s optimal position for limiting eye strain is approximately five inches below your natural line of sight.

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Last Updated on October 13, 2020

How to Get Promoted When You Feel Stuck in Your Current Position

How to Get Promoted When You Feel Stuck in Your Current Position

Have you been stuck in the same position for too long and don’t really know how to get promoted and advance your career?

Feeling stuck could be caused by a variety of things:

  • Taking a job for the money
  • Staying with an employer that no longer aligns with your values
  • Realizing that you landed yourself in the wrong career
  • Not feeling valued or feeling underutilized
  • Taking a position without a full understanding of the role

There are many other reasons why you may be feeling this way, but let’s focus instead on learning what to do now in order to get unstuck and get promoted

One of the best ways to get promoted is by showing how you add value to your organization. Did you make money, save money, improve a process, or do some other amazing thing? How else might you demonstrate added value?

Let’s dive right in to how to get promoted when you feel stuck in your current position.

1. Be a Mentor

When I supervised students, I used to warm them — tongue in cheek, of course — about getting really good at their job.

“Be careful not to get too good at this, or you’ll never get to do anything else.”

This was my way of pestering them to take on additional challenges or think outside the box, but there is definitely some truth in doing something so well that your manager doesn’t trust anyone else to do it.

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This can get you stuck.

Jo Miller of Be Leaderly shares this insight on when your boss thinks you’re too valuable in your current job:

“Think back to a time when you really enjoyed your current role…You became known for doing your job so well that you built up some strong ‘personal brand’ equity, and people know you as the go-to-person for this particular job. That’s what we call ‘a good problem to have’: you did a really good job of building a positive perception about your suitability for the role, but you may have done ‘too’ good of a job!”[1]

With this in mind, how do you prove to your employer that you can add value by being promoted?

From Miller’s insight, she talks about building your personal brand and becoming known for doing a particular job well. So how can you link that work with a position or project that will earn you a promotion?

Consider leveraging your strengths and skills.

Let’s say that the project you do so well is hiring and training new entry-level employees. You have to post the job listing, read and review resumes, schedule interviews, make hiring decisions, and create the training schedules. These tasks require skills such as employee relations, onboarding, human resources software, performance management, teamwork, collaboration, customer service, and project management. That’s a serious amount of skills!

Are there any team members who can perform these skills? Try delegating and training some of your staff or colleagues to learn your job. There are a number of reasons why this is a good idea:

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  1. Cross-training helps in any situation in the event that there’s an extended illness and the main performer of a certain task is out for a while.
  2. As a mentor to a supervisee or colleague, you empower them to increase their job skills.
  3. You are already beginning to demonstrate that added value to your employer by encouraging your team or peers to learn your job and creating team players.

Now that you’ve trained others to do that work for which you have been so valued, you can see about re-requesting that promotion. Explain how you have saved the company money, encouraged employees to increase their skills, or reinvented that project of yours.

2. Work on Your Mindset

Another reason you may feel stuck in a position is explained through this quote:

“If you feel stuck at a job you used to love, it’s normally you—not the job—who needs to change. The position you got hired for is probably the exact same one you have now. But if you start to dread the work routine, you’re going to focus on the negatives.”[2]

In this situation, you should pursue a conversation with your supervisor and share your thoughts and feelings to help you learn how to get promoted. You can probably get some advice on how to rediscover the aspects of that job you enjoyed, and negotiate either some additional duties or a chance to move up.

Don’t express frustration. Express a desire for more.

Present your case and show your boss or supervisor that you want to be challenged, and you want to move up. You want more responsibility in order to continue moving the company forward. Focus on how you can do that with the skills you have and the positive mindset you’ve cultivated.

3. Improve Your Soft Skills

When was the last time you put focus and effort into upping your game with those soft skills? I’m talking about those seemingly intangible things that make you the experienced professional in your specific job skills[3].

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Use soft skills when learning how to get promoted.

    According to research, improving soft skills can boost productivity and retention 12 percent and deliver a 250 percent return on investment based on higher productivity and retention[4]. Those are only some of the benefits for both you and your employer when you want to learn how to get promoted.

    You can hone these skills and increase your chances of promotion into a leadership role by taking courses or seminars.

    Furthermore, you don’t necessarily need to request funding from your supervisor. There are dozens of online courses being presented by entrepreneurs and authors about these very subjects. Udemy and Creative Live both feature online courses at very reasonable prices. And some come with completion certificates for your portfolio!

    Another way to improve your soft skills is by connecting with an employee at your organization who has a position similar to the one you want.

    Express your desire to move up in the organization, and ask to shadow that person or see if you can sit in on some of their meetings. Offer to take that individual out for coffee and ask what their secret is! Take copious notes, and then immerse yourself in the learning.

    The key here is not to copy your new mentor. Rather, you want to observe, learn, and then adapt according to your strengths.

    4. Develop Your Strategy

    Do you even know specifically why you want to learn how to get promoted? Do you see a future at this company? Do you have a one-year, five-year, or ten-year plan for your career path? How often do you consider your “why” and insure that it aligns with your “what”?

    Sit down and make an old-fashioned pro and con list.

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    Write down every positive aspect of your current job and then every negative one. Which list is longer? Are there any themes present?

    Look at your lists and choose the most exciting pros and the most frustrating cons. Do those two pros make the cons worth it? If you can’t answer that question with a “yes,” then getting promoted at your current organization may not be what you really want[5].

    The two most important days in your life are the day you are born and the day you find out why. —Mark Twain

    Here are some questions to ask yourself:

    • Why do you do what you do?
    • What thrills you about your current job role or career?
    • What does a great day look like?
    • What does success look and feel like beyond the paycheck?
    • How do you want to feel about your impact on the world when you retire?

    Define success to get promoted

      These questions would be great to reflect on in a journal or with your supervisor in your next one-on-one meeting. Or, bring it up with one of your work friends over coffee.

      Final Thoughts

      After considering all of these points and doing your best to learn how to get promoted, what you might find is that being stuck is your choice. Then, you can set yourself on the path of moving up where you are, or moving on to something different.

      Because sometimes the real promotion is finding your life’s purpose.

      More Tips on How to Get Promoted

      Featured photo credit: Razvan Chisu via unsplash.com

      Reference

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