Are you conquering your work week?
“Never again will that to-do list go unchecked – all you need is a few small changes to take control of your career and conquer your week.”
Ergonomics at home and work: Setting up a pain-free workspace
By Sue Ramauthar, Physiotherapist Let’s face it—most of us weren’t thinking about ergonomics when we hastily set up our home or office workspace when COVID hit. But as the backaches, neck stiffness, and wrist pain creep in, it’s clear that poor workstation design is taking its toll. The good news? You don’t need an expensive chair or a fancy sit-stand desk to fix it. Small, smart changes can go a long way in creating a comfortable, pain-free workspace—whether you’re in a high-rise office or working from the kitchen table. 1. Your chair setup Bad habit: Slouching or sinking into your chair like a sack of potatoes. Quick fix: Sit back in your chair with your lower back supported—if your chair lacks lumbar support, roll up a towel and place it at your lower back curve. Your feet should be flat on the floor (or on a box if needed), and your knees level with or slightly below your hips. 2. Adjusting your work surface Bad habit: Hunching over a desk, and reaching forward to type. Quick fix: Your elbows should be at a 90-degree angle when typing, on an armrest, with wrists in a neutral (straight) position. If your desk is too high, raise your chair and use a footrest. Too low? Prop your laptop or monitor up with books. And consider using a separate keyboard. 3. Screen strain – Finding the perfect view Bad habit: Peering down at your screen causing pressure into your neck. Quick fix: The top of your screen should be at eye level to prevent neck strain. Use a laptop stand (or a stack of books) to elevate your screen and pair it with an external keyboard and mouse for better posture. 4. Mouse & keyboard – Hand position matters Bad habit: Reaching too far for your mouse or keyboard. Quick fix: Keep them close—your upper arms should be relaxed at your sides. Consider a wrist rest or use a folded towel to keep your wrists in a neutral position and avoid awkward bends. 5. The standing and movement breaks Bad habit: Sitting for hours oblivious to the impact on your body. Quick fix: Set a reminder to stand, stretch, and move every 30–45 minutes. Try the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain. 6. Lighting & glare: Save your eyes Bad habit: Squinting at a screen like you’re reading fine print in dim light. Quick fix: Position your screen to avoid glare, use task lighting, and adjust brightness to reduce strain. Bonus tip: Blink often and stay hydrated—your eyes will thank you. 7. The “Phone Cradle” problem: Stop the shoulder squeeze Bad habit: Pinning your phone between your ear and shoulder when taking calls. Quick fix: Use a headset or speakerphone instead—your neck muscles aren’t built for multitasking like that! The bottom line Ergonomics doesn’t have to be complicated or costly. By making these small tweaks, you can dramatically reduce your risk of work-related aches and pains. And remember—keep moving throughout the day! Sue Ramauthar is a corporate wellness practitioner and physiotherapist at SuedeWellness
Thriving in the modern workplace: Navigating mental health, burnout, and toxic positivity
By Kim-Lee Ricketts The modern workplace is more demanding than ever, with intense deadlines, a flood of emails, and the constant expectation to maintain a positive attitude—sometimes at the expense of authenticity. While optimism has its place, ignoring mental health challenges and burnout can be detrimental to both individuals and organisations. A mentally exhausted employee isn’t productive, and companies that overlook well-being aren’t setting themselves up for long-term success. How do we manage workplace stress, set boundaries, and protect our well-being while staying engaged and effective? Let’s break it down. Mental health at work: A necessity, not a luxury Mental health is the foundation of well-being, yet many professionals feel pressured to “push through” stress, anxiety, and exhaustion out of fear of being seen as weak. This mindset leads to reduced productivity, dissatisfaction, and long-term health issues. Taking care of mental health isn’t a weakness—it’s a strategy for longevity. Forward-thinking companies foster well-being through flexible schedules, mental health resources, and open conversations. The best leaders lead by example, sharing their struggles, normalising mental health days, and fostering a culture where employees feel valued and supported. Burnout: The silent productivity killer Burnout is more than just feeling tired—it’s a state of chronic stress that leads to exhaustion, drains motivation, creativity, and enthusiasm. In today’s “always-on” culture, where emails and messages flow in at all hours, disconnecting from work has become increasingly difficult. How often do we hear, “I’m so busy,” as if constant exhaustion equates to success? The reality is, unchecked burnout leads to disengagement, reduced performance, and physical health issues. Common signs of burnout include: How to combat burnout: The problem with toxic positivity Toxic positivity—the belief that people should maintain a positive mindset at all times—can be just as harmful as stress itself. When workplaces insist on persistent optimism, they risk invalidating employees’ struggles, making them feel unheard or pressured to suppress negative emotions. How toxic positivity shows up at work: What we actually need instead: How to thrive (without losing your mind) Now that we’ve identified the challenges, here’s how to protect your mental health while staying engaged at work. 1. Set clear boundaries Define specific work hours and stick to them. Avoid checking emails outside of these hours and create “no work” zones at home. Prioritising personal time sends a message that work-life balance matters. 2. Prioritise self-care Self-care isn’t just a buzzword—it’s a necessity. Self-care looks different for everyone. Whether it’s exercising, journaling, reading, or watching your favourite show, do what genuinely replenishes your energy. 3. Seek professional support Therapy isn’t just for crises—it’s for maintenance. Whether through an Employee Assistance Program (EAP) or a private counsellor, professional support can help you manage stress effectively. 4. Build a support network Strong workplace relationships can make even the hardest days more manageable. Find your people—whether it’s a mentor, a supportive colleague, or a professional community outside of work. A sense of community can make workplace challenges feel more manageable. 5. Advocate for workplace change Employees can collectively push for healthier work policies, such as mental health days, flexible hours, and access to wellness programs. Advocate for policies that promote flexibility, wellness programmes, and open conversations about well-being. 6. Embrace realistic positivity Instead of pretending everything is fine, practice “realistic positivity”. Replace “everything is great!” with “this is tough, but I’m figuring it out.” Acknowledging challenges while focusing on solutions leads to a healthier mindset. 7. Learn to disconnect Being constantly plugged in drains mental energy. Set tech-free times—no emails during dinner, no scrolling before bed. Give your brain the rest it deserves. 8. Keep learning and educating others The more we understand mental health, the better equipped we are to navigate workplace challenges. Share knowledge, attend workshops, and normalise conversations about burnout and well-being. The future of work: Thriving, not just surviving Workplace well-being isn’t just an individual responsibility; it requires collective effort. Organisations that prioritise mental health foster more engaged, innovative, and productive teams. Employees who take care of themselves perform better, feel better, and actually enjoy their work. It’s time to redefine success. Instead of glorifying exhaustion, we should champion sustainable, fulfilling careers. Small steps—whether by individuals, teams, or entire companies—can create a culture where people don’t just survive the workweek but thrive in it. Because let’s be real—work should challenge us, not break us.