10 healthy computing tips

Neck or shoulder pain? Try these 10 healthy computing tips:

1. Take a 3-minute break every 30 minutes.
   During your break, breathe deeply from your abdomen. Relax your arms in your lap, and then stand up and stretch your neck and shoulders. You can set a recurring reminder in your e-mail or scheduling program to help you remember to take a break. Try these workstation stretches recommended by the National Institute of Health.

2. Customize your chair.
   First, adjust your chair height so your feet are firmly supported by the floor (or a foot rest) and your thighs are parallel to the ground. Next, adjust the backrest so that it supports your lower back. The backrest (not your arms) should support your torso weight.

   

3. Rearrange your workspace.
   Set your work surface to elbow height. A desk that's too high can give you shoulder fatigue. If you use a fixed-height work surface, try installing a keyboard and mouse tray that you can adjust.

   

   Place any devices you use frequently, such as your mouse and keyboard, within easy reach.

   

4. Reposition your monitor.
   Place your monitor at arm's length and make sure the top of your screen is eye level when sitting up straight. (Bifocal users might need a lower monitor.) Center your monitor and keyboard in front of you so you don't twist your neck while typing. If you refer to documents while typing, consider using a document stand to position documents near eye level.

   

5. Alternate your hands.
   Throughout the day, try moving the mouse to alternate sides of the keyboard. Switching hands will help balance the load between your arms. This can be particularly helpful if your shoulder or neck hurts on one side only. You can use a symmetrical mouse to make left-and right-hand pointing more comfortable. Check out the ergonomic symmetrical mouse devices designed by Microsoft.

6. Get a headset for your phone.
   Never hold the phone between your head and shoulder. If you use the phone frequently, use a headset to reduce the strain on your neck.

7. Use a forearm rest.
   A forearm rest can reduce the load on your shoulders by supporting your forearms (not your wrists or elbows) when using the computer. Several ergonomic forearm rest styles are available online. Choose one that doesn't lock you into a single posture. If you're using the arm rests on your chair arm but are experiencing discomfort, try removing the arm rests. They can sometimes place your arms in an awkward position or put pressure on the nerves in your elbows. Make sure to support only your arm weight on the forearm rest, and not your full upper body weight.

8. Dock your notebook.
   When using a notebook computer over long periods of time, attach it to a docking station and use an external keyboard and mouse. If you don't have a docking station, you can raise the height of your notebook screen to eye level and then plug in a USB keyboard and mouse. When you're away from your desk, consider using a notebook mouse instead of the mouse built into your notebook. Check out the wired and wireless notebook mouse devices designed by Microsoft.

9. Use a sit/stand workstation.
   Try using an adjustable sit/stand desk that supports neutral postures. It lets you adjust the height of your work station to accommodate both sitting and standing positions.

10. Seek medical attention for recurring discomfort or pain.
    These tips aren't intended to replace medical treatment. If you have consistent neck or shoulder pain, consult a healthcare provider.

From Microsoft at Home & at Work

10 Rules For A Good Day

1. TODAY I WILL NOT STRIKE BACK:

If someone is rude, if someone is impatient, if someone is unkind...I will not respond in a like manner.

2. TODAY I WILL ASK GOD TO BLESS MY "ENEMY":

If I come across someone who treats me harshly or unfairly, I will quietly ask God to bless that individual. I understand the "enemy" could be a family member, neighbour, co-worker, or a stranger.


3. TODAY I WILL BE CAREFUL ABOUT WHAT I SAY:

I will carefully choose and guard my words being certain that I do not spread gossip.


4. TODAY I WILL GO THE EXTRA MILE:

I will find ways to help share the burden of another person.


5. TODAY I WILL FORGIVE:

I will forgive any hurts or injuries that come my way.


6. TODAY I WILL DO SOMETHING NICE FOR SOMEONE, BUT I WILL NOT DO IT SECRETLY:

I will reach out anonymously and bless the life of another.

7. TODAY I WILL TREAT OTHERS THE WAY I WISH TO BE TREATED:

I will practice the golden rule - "Do unto others as I would have them do unto me" - with everyone I encounter.


8. TODAY I WILL RAISE THE SPIRITS OF SOMEONE I DISCOURAGED:
My smile, my words, my expression of support, can make the difference to someone who is wrestling life.


9. TODAY I WILL NUTURE MY BODY:

I will eat less; I will eat only healthy foods. I will thank God for my body.

10. TODAY I WILL GROW SPIRITUALLY:

I will spend a little more time in prayer today: I will find a quiet place (at some point during the day) and

I will begin reading something spiritual or inspirational today.

10 Keys for opening doors to your inspiration

The word inspiration refers to stimulation of the mind or emotions to a high level of feeling or activity.Here are 10 Keys for opening the doors to your inspiration:

1. The first key to inspiration is enjoyment.

It would take a spiritual master to get inspired about doing the dishes. So find something that really excites you. It can be anything that you really enjoy.

2. The second key is love.

When you are actively pouring love into what you are doing, this will guarantee that you are opening yourself to experiencing more inspiration.

3. The third key is to trust yourself.

Listen to that little voice inside yourself and know that this comes from heart. This is called intuition.

4. The fourth key is to follow what your intuition tells you.

The more you listen to it, the stronger your intuition will become. If you don't pay attention, that little voice gets fainter and fainter until you can no longer hear it.

5. The fifth key is to keep telling yourself "I can".

These are some of the most powerful words that you can ever use. When you say this to yourself often enough, you build abridge between yourself and your inspiration.

6. The sixth key is not to listen to anyone that says "no you can't". They might think that they may not be able to, and try to project this negative belief onto you, but remember to keep telling yourself that, "I can!"

7. The seventh key is to believe in you.

When you are backed by a strong belief in yourself and your dreams, nothing is impossible.

8. The eighth key is to avoid negativity.

Ask yourself, do you really need to read the newspaper or watch the news on TV everyday? Nothing kills inspiration quicker than being surrounded by bad news.

9. The ninth key is acceptance.

Accept that on some days you feel much more inspired than on others. This is normal; nobody can be completely inspired every minute of the day.

10. The tenth key is possibly the most important of all. Take action every day.

Take action every day, no matter how small a step it seems. Action is the fuel to the fires of inspiration. Make it a daily practice to keep your fire burning. The taking of actions, no matter how small, will fill you with inspiration for taking the next step.

May your life be filled with love, happiness and inspiration.