More results...

Are You Sitting Comfortably? (Choosing the Correct Office Chair)

Are You Sitting Comfortably? (Choosing the Correct Office Chair)

by | Aug 3, 2023 | Health and Safety

With an average desk-based worker spending approximately 40 hours per week sitting in an office chair, workers in the UK spend a long time sitting down!

Aside from providing a place to sit, a well-designed office chair is an essential tool for productivity, comfort, and overall well-being. With hours spent hunched over desks and engrossed in computer screens, the correct office chair can offer vital support, promote proper posture, reduce strain on the body, and minimise the risk of chronic pain or musculoskeletal issues. Wherever you work, choosing the appropriate office chair lays the foundation for a healthier and more efficient work environment.

Choosing your office chair

A suitable office chair should have:

  1. A back rest that provides comfortable support for the back
  2. A seat with an adjustable height
  3. Five castor wheels to allow easy movement while seated

The correct chair will be adjustable, mobile, and comfortable. It should ideally have recline-ability, adjustable height, adjustable arm rests, and lumbar support for your back.

Your chair should be stable with an adjustable back support and enable you to sit with your posture fully protected, free from aches and pains.

You should sit back in your chair with your shoulders back, your back upright, your lower back and spine supported. You should relax your arms and keep forearms horizontal.

The correct set-up can improve energy and productivity levels.

It is unusual for most workers to have a desk with an adjustable height, therefore it is important when setting up your workspace that you adjust the height of your chair before doing anything else.

The correct chair height is when your forearm is horizontal and level with your keyboard without causing you to shrug your shoulders or slouch.

 

Factors to be Aware of

The image above might look like the worker is doing everything correctly, with a suitable chair and his feet flat on the floor. However, take note of his laptop. Using a device at this height can strain the neck and eyes and cause musculoskeletal problems. Always use a riser so that the top of your screen is level with your eyes. You should also make sure that your screen is approximately arm’s length away from you (for laptop users this might mean investing in a separate keyboard and mouse to get the positioning right). There’s no point having the correct chair if your screen height is also wrong!

When working from home remember that heavily carpeted floors may be more difficult for your chair to move on (and wheel tracks may indent your carpet) so it could also be worth investing in a chair mat.

The material that a chair is made from affects how it feels to use as well as how it looks. If you find yourself sticking to your leather executive chair on a hot day, then it may not be the right one for you! If possible, try out several chairs to find the right one for you and your workspace.

 

Possible Causes of Discomfort

Are your feet comfortably on the floor? If your feet don’t touch the floor once your seat back is at the right height, this could cause pressure on the back of your thighs. In this case, you might need a footrest.

Is the seat pan a suitable depth? You should be able to fit 2 fingers between the front edge of the seat pan and the backs of your knees. A seat pan that is too short mat not give adequate support. A seat pan that is too long may cause the front edge of the seat to contact the back of your legs and cause discomfort.

Are you tall? Some tall people cannot comfortably fit their legs under the desk once their seat is the right height. In extreme cases you may need to have your desk raised or consider a standing desk.

Are you perching on your seat? Your back does not get the support it needs in this position.

Are you crossing your legs? Try to avoid this as is can lead to problems with circulation and cramp.

 

Display Screen Equipment (DSE) Training

Employers are legally obliged to provide suitable health and safety information training for employees who regularly use Display Screen Equipment (DSE) as a significant part of their work. This training also explains in more detail about how to choose and use the correct chair and workspace set-up for you.

If you’d like a free trial of our DSE training or need help training and supporting your workforce in any other health and safety matters, please get in touch with us now.

How to Improve Your Time Management (Tips and Techniques)

How to Improve Your Time Management (Tips and Techniques)

by | Aug 1, 2023 | News

Do you ever feel you could manage your time better?

In today’s fast-paced world, where our personal and professional lives often overlap, mastering the art of time management has become more crucial than ever. Whether it’s juggling household responsibilities, meeting work deadlines, or pursuing personal goals, effective time management can mean the difference between feeling overwhelmed and feeling in control.

Time management is the ability to use your time effectively or productively. With many people working in hybrid or home working roles, and with the school holidays upon us, now’s the time our time management skills might really be tested!

Both at home and in the workplace, the ability to prioritise tasks, set realistic goals, and make the most of our limited time has a wealth of benefits including reduced stress, increased productivity, and a greater sense of balance and fulfilment.

 

The effects of good and bad time management

Have you ever noticed that one hour can fly by and be wasted if you don’t manage your time properly whereas an hour of focused, uninterrupted activity on focused tasks can result in great progress? Let’s look at some of the effects of managing (or failing to manage) your time:

Effects of poor time management

  • Inefficient workflow
  • Wasted time
  • Missed deadlines
  • Poor quality work
  • Lack of punctuality
  • Rushing
  • Impatience
  • Poor performance
  • Overextension

 

Effects of good time management

  • Greater efficiency at work and in life
  • Better results and accomplished goals
  • Increased productivity
  • Reduced stress and an increased sense of achievement and wellbeing

 

Setting and achieving goals

People who work more efficiently and effectively tend to set themselves goals. These can be short, medium, or long term and can apply to individuals or organisations, at home or in the workplace.

Goals should be ‘SMART’:

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time focused

The goals you set yourself should be realistic, as failing to achieve your goals can demotivate you.

Prioritisation and planning your time

Learning to prioritise will mean that you’re more likely to achieve your goals and are able to focus your attention and energy on the most important tasks.

There are lots of ways of prioritising tasks, but one of the most effective is by evaluating their urgency and level of importance as you decide what to tackle first.

Tasks that are both urgent and important should be done first. These are priority ‘to do’ tasks as there will often be negative consequences if these aren’t achieved.

Make a schedule to achieve tasks that are important but not so urgent. These might relate to medium or long term goals so schedule time for them when your more important tasks are complete.

Delegate tasks that are urgent but less important. Ask for help if you’re in the workplace, at home these are the tasks you could delegate to children or partners such as household chores.

Don’t worry about tasks that aren’t urgent or important – ask yourself if you really need to do these tasks at all?

 

Make some time to plan your time!

It might sound silly, but taking a small amount of time to understand and identify the essential tasks and any deadlines you need to meet can lead to an increase in productivity. Allocate specific amounts of time for each task and be realistic about the amount of time you allow. Plan for delays and interruptions, and remember to allow yourself time for breaks too.

Some people like to create a written to-do list or wall chart, others prefer using their phone, tablet, or desktop device to coordinate their movements and make plans. Find the tools that work for you and then use them.

Don’t overcommit yourself to too many tasks. This might make you feel rushed and dissatisfied or even more stressed and overwhelmed. Be realistic about what you can achieve.

 

Procrastination and distraction

Procrastination is ‘the action of delaying or postponing something’. Signs that you might be procrastinating include:

  • Re-doing ‘to-do’ lists repeatedly but never starting or accomplishing your tasks
  • Starting an important task and immediately stopping to go and make a drink or check your phone
  • Waiting for the right time to start tasks or until you feel motivated
  • Volunteering to do less important tasks instead of getting on with the important tasks on your list

Common reasons why we procrastinate include not liking the task, being unable to make a decision, getting drawn into distractions, feeling overwhelmed or ill-prepared, and fear of failure.

Try these strategies to avoid procrastinating:

  • Make and follow a daily plan of prioritised tasks
  • Remind yourself of why the tasks need to be done
  • Tackle your least favourite first, during times of higher energy and motivation
  • Reward yourself for progress and when you complete tasks

 

The most common distraction at home and work, is our mobile phones. In fact, 38% of office employees have been found to browse social media more than any other website. And did you know that in 2022, people in the UK spent an average of4 hours and 14 minutes per day on their smartphones? Think about all the time you could save if you reduced the amount of time you spend looking at your phone by just a quarter – or even half!

If you’re working from home, make it clear that you can’t be disturbed between specific set times, close your door, use headphones, or set up a workspace that’s just yours and just for work.

Communicating clearly, keeping a tidy office space (and home where possible!), managing stress, getting enough sleep, and asking for help when you’re under too much pressure can all help you to avoid distraction and procrastination and focus on the task in hand.

 

Time Management – more information and resources

Time management is a clearly a valuable skill not only within the workplace but also during school holidays and for hybrid and home workers. While the demands may differ, the basic principles of effective time management are the same.

By implementing strategies such as prioritising tasks, setting realistic goals, and maintaining a healthy work-life balance, you can navigate through the challenges of both work and home responsibilities with increased confidence and ease.

Embracing the importance of time management lets us make the most of our limited time, reducing stress, increasing productivity, and ultimately allowing us to create a more harmonious and organised pace of life. So, whether you’re tackling deadlines in the office or embarking on exciting adventures during the school break, remember that time is a precious resource and how we choose to manage it can make all the difference in leading a well-rounded and satisfying life.

If you’d like to know more about effectively managing your time, take a look at our Time Management Online Training Course.

Find Your Confidence: Benefits of Assertiveness Training

Find Your Confidence: Benefits of Assertiveness Training

by | Jul 20, 2023 | Employment and HR, Business and Power Skills

Every day we communicate with each other in different situations and for many different reasons. No matter what method of communication we use, how we communicate can significantly impact the result.

In today’s fast-paced and highly competitive work environment, assertiveness has become an invaluable skill. It empowers individuals to express their thoughts, needs, and boundaries effectively, fostering healthier relationships, boosting self-esteem, and driving personal and professional growth. Recognising the demand for such skills, online assertiveness training courses have emerged as a convenient and effective solution.

In this blog post, we will explore the numerous benefits that online assertiveness training brings to the workplace, from enhanced communication to improved conflict resolution.

Effective Communication

Clear and assertive communication lies at the heart of successful teamwork in any workplace. Online assertiveness training equips individuals with the necessary tools to express their ideas confidently, actively listen to others, and engage in constructive dialogue. By mastering effective communication techniques, such as using “I” statements, active listening, and expressing opinions respectfully, employees can foster open and honest conversations, reducing misunderstandings, and improving overall teamwork.

Increased Self Confidence

A lack of confidence can hinder professional growth and limit opportunities for advancement. Assertiveness training can be a powerful confidence booster, empowering individuals to overcome self-doubt and express their thoughts and opinions with conviction. By learning assertiveness techniques, such as assertive body language, self-advocacy, and positive self-talk, employees can develop a stronger sense of self-assurance, allowing them to tackle challenges head-on and take on leadership roles with confidence.

Conflict Resolution and Collaboration

Conflicts are an inevitable part of any team in most workplaces, but how they are handled can significantly impact longer term team dynamics and productivity. Learning to be assertive equips employees with essential conflict resolution skills, enabling them to address and resolve issues effectively and professionally. Replacing aggression with assertiveness, actively listening to others, and negotiating with team members can mean that employees foster a more collaborative work environment, where conflicts are viewed as opportunities for growth rather than disruptions.

Stress Reduction and Emotional Wellbeing

If an individual feels unable to express themselves well, this can lead to heightened stress levels and emotional outbursts. Assertiveness training provides individuals with strategies to manage stress, set healthy boundaries, and handle challenging situations without compromising their emotional well-being. By gaining the tools to assertively communicate their needs, manage workloads, and handle criticism constructively, employees can experience reduced stress levels, improved work-life balance, and enhanced overall job satisfaction.

Professional Growth and Development

Assertiveness is a key factor in professional growth and development. By mastering the art of assertive communication, individuals feel confident to act upon new opportunities, advocate for their ideas, and demonstrate their skills and accomplishments confidently. Online assertiveness training programs offer valuable insights into self-promotion, networking, and negotiation skills, empowering employees to make their voices heard, expand their professional networks, and unlock their full potential.

Online Assertiveness Training

Our Assertiveness Training Course explores communication styles, explains the differences between aggression and assertiveness, and delivers valuable information about verbal and non-verbal communication, handling conflict and dealing with different types of people. Your team will learn how to adapt to challenging situations, express themselves effectively, and gain from increased confidence.

Training your team by using elearning is cost-effective, flexible, easily accessible and quick to implement. With high quality content, real life scenarios and a certificate of completion, investing in online assertiveness training will give you a harmonious, productive, and empowered workforce, where individuals can thrive and achieve their professional aspirations.