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"You have taught me to believe in myself and to take things slowly, one step at a time, keep sight of my goals, both short term and long term.

Your coaching style was both nuturing and motivating, you seemed to intuitively know some days what I needed most. Your caring and understanding was so appreciated and it came from the heart."

-Holly C.

I would recommend the Simplicity Course as an easy, practical way to start simplifying one's life. I especially liked the segments on Tolerations, Wardrobe, and Office and Paperwork.

Each day focuses on only one task, which is helpful to people who feel overwhelmed by the complexities of modern life and hardly know where to begin downshifting.

-Joan, New York

Beth has an uncanny way of, "reading between the lines" to see a person's heart. I appreciate how genuine she is.

I have already begun implementing her suggestions, and am dumbstruck at how well they are working. I am feeling so much more secure, and feel I am finally put onto a life path that will bring me joy for many years to come."

-Sue Halpern

I feel more focused and have an objective instead of aimlessly filling up the day.

-Shelli Segura



52 Tiny Changes

You've done it before. Tried to change your whole life in 30 days. Only to fizzle out at day 10 because it take too much time. Join me in making a small change each week and by the end of the year you will have made 52 improvements to your life!

52changes@encouragingcoach.com with 52 changes in the subject line. Or come here each week for a new change and some steps to help you along the way.

Tiny Change # 40: Make sure your work chair and desk are ergonomically correct

Do you spend a lot of time at your desk? If you don't have your office set up correctly, you could be losing energy or suffering aches and pains.

September's Health Magazine had an article on the Healthy Office. It suggests using a downward-tilting keyboard to avoid wrist pain. Hands and wrists should be straight.

According to Occupational Safety & Health Administration (OSHA) good working positions are:

  • Head is level, or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.
  • Shoulders are relaxed and upper arms hang normally at the side of the body. Elbows are close to the body.
  • Feet are fully supported by floor or footrest. Since I am short, I use a box for my feet so they don't dangle.
  • Back is fully supported with lumbar support when sitting vertical. Leaning back slightly is actually a little easier on your lower back. Watch your posture and don't slouch.
  • Thighs and hips are supported by a well-padded seat and generally parallel to the floor. Knees are about the same height as the hips with the feet slightly forward.

A glare screen can help eye sight, especially if you get headaches frequently. Or you can move your monitor so you don't catch glare from lights or windows. In one of her newsletters, Coach Cheryl Richardson said she uses a protective monitor shield (with a grounding wire), to protect her from electromagnetic radiation which was draining her energy.

The top of your monitor screen should be aligned with the your forehead. Healthycomputing.com gives two exceptions: slightly lower if you have bifocals and if you use a large monitor (20" or larger), position your monitor so that the top of the viewing area is about 3" above eye level.

Don't forget to take breaks from the screen. Look away, stretch and walk around. Move around fingers and hands. Here are some simple stretches: http://www.officeworkouts.com/ourstretchprog.htm

Document holders are good for typing, so you don't have to twist your neck awkwardly.

Sometimes I put the mouse on my left side to give my right hand a break.

You can also feel more energetic if you keep your desk clear, add some plants or flowers, and play music you enjoy.


How to Buy an Ergonomic Desk Chair
OSHA's Computer Workstation Checklist

Is your office ergonomically correct?


52 Tiny Changes Archive



PO Box 233 Zeeland MI 49464 Beth Dargis