keep your cool & keep in shape 1 coessa kenney interstate child support paralegal calhoun county...

Keep Your Cool & Keep in Shape

1

Coessa KenneyInterstate Child Support Paralegal

Calhoun County Prosecutor’s OfficeBattle Creek, MI

Rhonda TamulonisDirector, Performance & Learning Services

Auctor CorporationIndianapolis, IN

Coessa KenneyInterstate Child Support Paralegal




Cubicle-ization Today: • Home to 85% of all

white collar workers• $3 billion per year1968: The Action Office

A Beautiful Vision

• Brainchild of Bob Propst (Herman Miller), 1968• Built for productivity:

More privacy More working surface Pin-up and display space • Smaller sizeSmaller size

• Lower panelsLower panels

Fewer Walls =Better Communications =

Higher Worker ProductivityTheoryTheory

1. I personally work better: In a cubicle In an officeDoesn’tmatter

2. I communicate better with my unit / team / co-workers:

In a cubicle In an officeDoesn’tmatter

3. I leave my cubicle to get heads-down work done: Never Often Sometimes

4. I experience aches or pains in my back/neck/shoulders while working:

Never Often Sometimes

Surprise. Not.

CSE workers are oftencramped,crowded,

and stressed.

Grade Your Workspace:

AA BB CC DD

CSE workers are oftencramped,crowded,

and stressed.

The Solution?

You can improve the quality of life in your workspace.

This workshop? How tomake life in your work space:

productive

healthy

peaceful

Check your office Check your office policies before policies before following any of following any of these suggestions.these suggestions.

Part 1: Make life in your workspacePart 1: Make life in your workspace more productivemore productive

Maintenance

Arrangement

Comfort

Productive arrangement:Productive arrangement:What should be where?What should be where?

1. Get a door Rope, paperclips, whatever www.cubedoor.com

2. Use signs “On deadline, please send

voice or email” “Please do not disturb” “Am at ???, will return??”

3. Put things that attract visitors by your entrance Inbox / outbox Candy jar Joke calendar

http://www.cubedoor.com/

Productive arrangement:Productive arrangement:Feng Shui?Feng Shui?

Make sure you can see the entrance to your cube from your desk:

If you can, move!

If you can’t, use an 8x10 mirror

Bring living and flowing energy into your workspace:

An odd number of healthy plants

A small fountain near the entrance

A photo of flowing water

Productive workspaces:Productive workspaces:PersonalizedPersonalized

Consider adding:

Accessories Batik

Wall fabric Photos

Diplomas/certificates Knick-knacks

Candles (maybe)Seasonal displays

Color! Personality!

Good plants for offices:Chinese Evergreen Rubber Plant Pothos Wheat Grass Peace Lily PhilodendronFicus

Need ideas?Need ideas?Google onGoogle on

““cubicle decorating”cubicle decorating”

Productive workspaces:Productive workspaces:Comfortable = Easy on the eyesComfortable = Easy on the eyes

1. Color ≠ productivity. It doesn't matter what color you like, but rather the intensity and lightness or darkness.

2. Bring in a desk lamp (with a dimmer for control) and use low-brightness bulbs to help prevent glare.

3. Consider computer glasses.

4. Use darker desktop themes.

Easy upgrades for your workspace?

• elevate your monitor

• invest in a different mouse / keyboard

• use software reminders to take a break

• get better sleep support

Productive workspaces:Productive workspaces:Comfortable = ergonomically awareComfortable = ergonomically aware

Fine tune your spacing:Check out this workspace planner

http://www.ergotron.com

Enter your height, get details on suggested seat heights, monitor heights and distances, etc.

http://www.ergotron.com/

Productive workspaces:Productive workspaces:Low MaintenanceLow Maintenance

Surfaces Clutter Organization

Think vertical.

• Forget tape, tacks & pushpins• Use velcro + 8x10 clear acrylic framesor “T-bar” paper clips

Cluttered spaces seem smaller.

Organize Your Office for Life, Nicole Bickett

Productive WorkspacesProductive WorkspacesThe Last Word: The Last Word: ProfessionalProfessional

It’s your space.It’s your space.But not entirely.But not entirely.

• Follow the leader

• Consider who sees it

• Keep it appropriate

Part 1: Make life in your workspacePart 1: Make life in your workspace more healthymore healthy

Upper Body

Lower Body

Neck

Arms

Relaxation And StretchingRelaxation And Stretching

• Physical therapists use stretches to relax muscle strain and pain.

• Stretches are used to prevent injury and to increase your range of motion.

• Before starting any stretch, find your center of balance.

Center Of BalanceCenter Of Balance

• Step1: Start by moving forward on the anterior plane as far as you can without falling.

• Step 2: Move backwards on the posterior plane as far as you can without falling.

• Step 3: Move back to the center. This should be your center of balance.

• Once you find your center of balance you can safely and successfully start the stretches.

NECK STRETCHES #1NECK STRETCHES #1

• Step 1: In a standing or sitting position. Lower your chin to your chest and hold for 15 to 30 seconds.

• Step 2: Repeat several times.

Neck Stretch #2Neck Stretch #2

• Step 1: Rotate your head to the right while keeping your shoulders nice and straight.

• Step 2: Hold the stretch for 30 seconds.

• Step 3: Return your head slowly to the starting position.

Step 4: Now rotate your head to the left while keeping your shoulders nice and straight.

• Step 5: Return your head slowly to the starting position.

• Step 6: May repeat several times.

Neck Stretches #3Neck Stretches #3

• Step 1: Lower your head to the right so your ear touches your shoulder.

• Step 2: Hold the stretch for 30 seconds then raise your head back to the starting position.

• Step 3: Lower your head to the right so your ear touches your shoulder.

• Step 4: Hold the stretch for 30 seconds then raise your head back to the starting position.

Neck Stretch #4Neck Stretch #4

• Step 1: Lower your head to the right as if you were pointing your ear to your right shoulder.

• Step 2: Look down toward the floor. Make sure to keep your shoulders relaxed.


• Step 4: Slowly return your head to the starting position.

• Step 5: Relax and repeat the same stretch to the left shoulder.


Arm Stretch #1Arm Stretch #1

• Step 1: For the first stretch, lift one of your arms and hold it comfortably in front of you---palm facing up.

• Step 2: Bend your hand downward and gently pull it toward you using your other hand.

• Step 3: Hold the stretch for 15 to 30 seconds.

• Step 4: Relax and return to the starting position and repeat the stretch with your other hand.


• Step 1: Lift one of your arms and hold it comfortably in front of you---palm facing up.

• Step 2: Bend your hand upward and gently pull it toward you using your other hand.


• Step 4: Relax and return to the starting position and repeat the stretch with your other hand.


• Step 1: Extend your arms in front of you with your hands in fists.

• Step 2: Rotate your wrists outward, then inward in a circular motion.

Arm Stretch #4Arm Stretch #4Back Of The ArmsBack Of The Arms

• Step 1: Lift one arm and bend it behind your head.

• Step 2: Place your other hand on your bent elbow to help stretch your upper arm and shoulder.


• Step 4: Relax and return to the starting position and repeat the stretch with your other arm.

Upper Body Stretch #1Upper Body Stretch #1Back Of The ShouldersBack Of The Shoulders

• Step 1: Place one hand under your arm at the forearm or upper arm.

• Step 2: Lift your arm and stretch it across your chest.


• Step 4: Relax and return to the starting position and repeat the stretch with your other arm.

Upper Body Stretch #2Upper Body Stretch #2Muscles Of The ChestMuscles Of The Chest

• Step 1: Squeeze your shoulder blades together.

• Step 2: place your hands behind your head and pull your bent arms backward.


• Step 4: Relax and return to the starting position.

Upper Body Stretch #3Upper Body Stretch #3Muscles Of The ChestMuscles Of The Chest

• Step 1: Sit or stand up tall with your arms out to the side, elbows bent, palms forward, and fingers pointed upward toward the ceiling.

• Step 2: Hold this for 30 seconds.

• Step 3: Keeping your spine straight, press your arms back until you feel a slight stretch in your chest and shoulders.

• Step 4: Rest and repeat 10 times.

Lower Body Stretches #1Lower Body Stretches #1Lower Back And ButtockLower Back And Buttock

• Step 1: Bring one of your knees toward your chest.

• Step 2: Use your hands to grab the back of your thigh and gently pull it toward you.


• Step 4: Relax and return to the starting position and repeat the stretch with your other leg.

Lower Body Stretches #2Lower Body Stretches #2Back Of The ThighBack Of The Thigh

• Step 1: Position yourself on the edge of your chair and straighten out one of your legs in front of you, resting your heel on the floor and extend your foot.


• Step 2: Bend forward at the hip until you feel a stretching sensation at the back of your thigh.

• Step 4: Relax and return to the starting position and repeat the stretch with your other leg.

Lower Body Stretch #3Lower Body Stretch #3Front Of The ThighFront Of The Thigh

• Step 1: Place one hand on a chair or desk for stability.

• Step 2: Grab one of your ankles and bring it up toward your buttock.


• Step 4: Return to the starting position and repeat the stretch with your other leg.

Lower Body Stretch #4Lower Body Stretch #4Lower Back Torso TwistLower Back Torso Twist

• Step 1: Stand up straight and fold your arms in front of your chest, rotating your trunk in one direction toward the right.

• Step 2: Keep your hips facing forward and your feet hip-width distance apart.


• Step 4: Return to the starting position and rotate your trunk in the other direction the left.

Lower Body Stretch #5Lower Body Stretch #5 Quadrates Lumborum Stretch Quadrates Lumborum Stretch

• Step 1: Stand with you your feet shoulder width apart.

• Step 2: Put your left arm over your head with your arm directly over top of the ear.

• Step 3: Lean over toward the left side, bending at the waist.

• Step 4: Do not bounce and hold the stretch for 30 seconds.

• Step 5: Repeat the stretch in the other direction.

• You may repeat the stretches 10 to 15 times.

Lower Body Stretch #6Lower Body Stretch #6

• Step 1: Lie on your back with your knees bent and your feet on the floor.

• Step 2: Very slowly, let your knees fall to the left. Take a couple of breaths to allow your muscles to lengthen.

• Step 3: Now slowly straighten your top leg at the knee. Only straighten as far as is comfortable. If you can't straighten it completely, just straighten to your comfortable end point.

Lower Body Stretch #6Lower Body Stretch #6ContinuedContinued

• Step 4: Now return the leg to a bent position.

• Step 5: Now straighten the leg again. See if you're able to straighten it just a little bit further.

• Step 6: Repeat this 4-6 times, straightening and bending the leg at the knee.

• Step 7: Now return to neutral and repeat above steps on the other side.

Lower Body Stretch #7Lower Body Stretch #7Lower BackLower Back

• Step 1: Sit in a chair with your back straight and both feet firmly planted on the floor in front of you.

• Step 2: Lengthen your spine, seated as tall and straight as possible.

• Step 3: Bring your chest slowly to your knees with your arms on either side of your legs resting your chest on your thighs

• Step 4: Reach for the floor with your hands and walk your hands along the floor further away from you.

• Step 5: Hold for five to ten breaths bringing your hands back up to your knees slowly.

• Step 6: Arch your back slowly as you come back to a straight seated position.

Lower Body Stretch #8Lower Body Stretch #8

• Step 1: Sit down in a chair and plant your feet firmly on the floor in front of you.

• Step 2: Hold the seat of the chair with your left hand and turn your body toward the left to look backward over your shoulder.

• Step 3: Hold the stretch for 5 to 10 breaths, slowly release the pose and face forward.

• Step 4: Repeat 3 times on each side.

Tactics for cubicle workspaces that areTactics for cubicle workspaces that are more peaceful.more peaceful.

Working in cubicles requiresWorking in cubicles requiresextra and thoughtful courtesy.extra and thoughtful courtesy.

Noise

Distractions

Conflict Resolution

• Do not be loud.• About anything.

• Ever.

More peaceful workspaces:More peaceful workspaces:Noise – The Golden RuleNoise – The Golden Rule

More More peaceful workspacespeaceful workspaces : :Noise – Four to ControlNoise – Four to Control

Voice Volume

Keep it down!

Annoying SoundsFood

Humming & DrummingScreen Savers

Belching

TelephonesTurn down ring volume

No speaker phonesUse answering machines

Keep cell with you

Conversation LocationTake it inside

Don’t speak over wallsDon’t talk in walkways

• Pretend OTHER PEOPLE’S cubicles have full walls and a door: Don’t barge in.

• Take a lesson from the monkeys:Don’t listen in.Don’t repeat it.Don’t look in.

Control distractions.More More peaceful workspacespeaceful workspaces : :DistractionsDistractions – Proactive – Proactive

• Recognize YOUR cubicle doesn’t havewalls and a door.

• What happens in your cube:Can be seen.Can be heard.Can be smelled.

Be considerate.More More peaceful workspacespeaceful workspaces : :DistractionsDistractions – Proactive – Proactive

Drops ins

• Walk “drop ins” out.• Leave a pen and pencil

on your desk where it can be easily found.

• Don’t store valuables. Get a lock.

• Negotiate private times in a shared cubicle.

More More peaceful workspacespeaceful workspaces : :DistractionsDistractions – Reactive – Reactive

More peaceful workspaces :More peaceful workspaces :Conflict ResolutionConflict Resolution

People have different People have different working styles and working styles and preferences:preferences:

• Extroverted / needExtroverted / need to talk to talk

• Less social / work Less social / work uninterrupteduninterrupted

Quarterly meetings?

“No interruptions” quiet hours?

Supervisors play an Supervisors play an important role in:important role in:

• setting the tonesetting the tone

• negotiating conflictsnegotiating conflicts

• creating policies for a creating policies for a positive office culturepositive office culture

More More peaceful workspacespeaceful workspaces : :Conflict ResolutionConflict Resolution

• Don’t avoid conflict; resolve it.

• Talk to the person.

• Ask a supervisor for assistance.

• Don’t make a policy based on one case.

What should happen?

1. The coworker on the other side of the cube wall is stuck with a problem and you know the answer. Should you pretend you don't hear them? or offer to help?

2. You're six-and-a-half feet tall and every time you stand up, your coworkers glare at you as if you are trying to spy on them.

3. A single parent, you call home every afternoon to make sure your child made it safely. One day, your coworker on the other side of the cube wall asks, "So, what time does school get out?“

4. You call for a doctor's appointment and, when the scheduler asks, "What about?" you are silent--you really don't want the whole office to know what you think you have.

5. Your partner calls and signs off with "I love you" and you just say, "Ditto!"

Remember these tactics to make your Remember these tactics to make your workspace more:workspace more:

productiveproductive

healthyhealthy

peacefulpeaceful

Keep Your Cool & Keep in Shape

50

Coessa KennedyInterstate Child Support Paralegal




Coessa KennedyInterstate Child Support Paralegal




keep your cool & keep in shape 1 coessa kenney interstate child support paralegal calhoun county...

Documents

workspace plannerhttp

work space

quality of life

tomake life

better communications

color productivity

white collar workers

odd number of healthy