Healthy Habits at Home
By Arielle Arbel, Feature Editor
Alone. Seven days a week, 24 hours a day. From the moment we wake to the moment we lay down to sleep, the same four walls surround us, in all their dreary glamour. But how do we break from this mundane cycle of drab, when it is simply not possible to leave? Sure, walks are great, but what about when it’s raining, or cold out? Not loving walks? Well, what about scrolling through your phone? Oh wait, you’ve already done that 20 times today. What about something new? Something to make your time spent in your space more worthwhile. I’m talking about a completely new atmosphere, and all it takes is you.
Mentality. Sounds too easy, I know, but when paired with a few simple tips and tricks, it makes an astounding difference. We all have overbearing amounts of stress in our lives from a variety of places- tests, homework, family life, chores, work, lack of sleep, this pandemic. It leaves you inevitably tired, disassociated, irritable, and generally overwhelmed; and I know first hand how much of a struggle these feelings can be. By altering your mentality, however, these struggles can change into something much more manageable.
Photo by Ryan McGinley, Entertainment Editor
So, how to get started. There are so many different options out there, from small changes to complete lifestyle transformations. To break it down, there are meditation and mindfulness, ergonomics, daily habits, and goals. Each of these when tailored to fit your needs, can make a huge impact on your state of mind.
Meditation and mindfulness is a great tool to give your mind something to concentrate on. In basic terminology, there are three main components to this practice. An intention to cultivate awareness, attention to what is occurring in the present moment through simple observation of thoughts, feelings, and sensations, and procuring an attitude that is non-judgmental, curious, and kind (University of Minnesota). When starting out, I strongly recommend following instructional tutorials, nothing too difficult, varying from 1-5 minutes at most. From here, learn what you like and what benefits you the most. Personally, I enjoy taking five minutes from my morning to assess my state of mind. Having this period of reflection allows me to better understand my capabilities for the day and to realize what goals I set for myself will be plausible. Later in the evening before I go to bed, I take another five minutes to reflect on my accomplishments for the day, no matter how small. This allows me to go to sleep in a good state of mind, bettering my sleep, and leaving me feeling well-rested the next day.
Ergonomics, in its most basic definition, is the study of people's efficiency in their working environment (Lexico Dictionaries). There are three primary types of ergonomics: physical, cognitive, and organizational, but given our current situation, our main focus will be physical ergonomics (Business Wire). It’s no question that sitting in front of a screen in the same chair for seven hours of school, followed by hours and hours of homework leads to sore backs, stiff necks, and strained eyes. I can’t count how many times I’ve stood up from my desk only to hear the cracking of all my bones as I finally lift them from their uncomfortable positions. It’s not an ideal situation, and with a few improvements, you can easily take a large portion of that pain away. My first tip is to stack a few large books under whatever surface you’re using to prop your laptop up. Keep stacking until your eyes are completely aligned with the screen instead of having your eyes tilted down. Not only will this help the strain on your eyes, but it also completely straightens your spine, minimizing back aches from hunched figures. Another tip is to use any sort of stackable item and use it as a footrest. Elevating your legs will allow for better circulation. In addition to this, use the 20-20-20 rule. Every twenty minutes allow your eyes to focus on something 20-feet away then 20-inches away for 20 seconds each. This will help reduce eye strain from staring at the computer all day long. Finally, and I can’t say this enough, move your body! Standing up between periods and giving your body a good stretch is beyond useful. It’ll open stiff joints and allow your muscles an opportunity to recover from sitting in the same position all day long.
Implementing daily habits and goals can also greatly improve your mentality. Small tasks for you to mentally check off such as making your bed every morning, opening the blinds, and getting some fresh air boosts your confidence and motivates you to continue working on other tasks throughout the day. In addition to this, by implementing a daily set of goals, you will feel more gratified in completing assignments throughout the day, turning even the littlest of things into reassurance you are being productive. Having a physical list of tasks prevents you from overwhelming yourself with work, and instead allows your brain to focus on one thing at a time which can greatly improve your performance.
By taking the time out of your day to use these great tools, you can help yourself in the long run. Focusing on mental health can have long-lasting impacts such as improved productivity, more substantial connections to people, and most importantly feeling good about yourself. So do yourself a favor, try it out!