SUMMARY
Your posture can negatively impact your focus.
Slouching can reduce your lung capacity up to 30%, reducing oxygen to your brain impacting your focus. On Episode #010, we talk about new habits to improve your posture and increase your focus.
At Forms & Focus, our mission is to increase your focus so you can accomplish your dreams. Many of us have dreams and goals. What keeps us from them is our inability to remove distractions and focus. We will accomplish our mission by providing you with guided forms that manifest radical focus.
0:00 - Intro
0:31 - Problem - Your posture can negatively impact your focus.
4:10 - Solution/Habits for better focus.
SHOW NOTES FOR EPISODE #10 Forms and Focus Discussion on Posture
PROBLEM
- US NATIONAL LIBRARY OF MEDICINE: “text neck syndrome” forward postures, like we have while studying, emailing, texting, surfing the web, and playing video games, are related to hyper-kyphosis, which is associated with cardiovascular problems and pulmonary disease.
- Harder to take a full breath: "Slouching puts pressure on the abdomen, which can force stomach acid in the wrong direction, when you slouch, you compress the space for your lungs, reducing their capacity by up to 30%. That means less oxygen can get to your brain.
- Mayo Clinic: Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.
- Mayo Clinic: those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking.
SOLUTION
- Sit Up Straight: Study 100 + Students completing a math problem. SFSU professor Erik Peper, the study's lead author, said in a statement. "You have a choice. It's about using an empowered position to optimize your focus." Seems like sitting up straight really is worth the effort.
- Take regular breaks of sitting if possible
- Studies found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting
- Stand or walk while talking on the phone
SITTING POSTURE
- Adjust the height of your chair so that your feet rest flat on the floor. If your chair is too high for you to rest your feet flat on the floor — or the height of your desk requires you to raise the height of your chair — use a footrest
- Place your mouse within easy reach and on the same surface as your keyboard.
- While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. Use keyboard shortcuts to reduce extended mouse use.
- If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it. Alternate the hand you use to operate the mouse by moving the mouse to the other side of your keyboard.
- If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck.
- Place the monitor directly in front of you, about an arm's length away. The top of the screen should be at or slightly below eye level.
- Adjust chair high so knees are about level with hips
- Sit flat on hips and avoid leaning
HABITS
- Sitting is the new smoking, take regular breaks to stand or walk
- Talk about massage and chiropractors? (Not the scammers)
- Use earpiece or speaker if you're on the phone regularly for long periods of time
- Look at your phone less because it screws you up
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