The physical environment in which you work can have a significant impact on your productivity, creativity, and overall well-being. Research has shown that certain factors, such as lighting, temperature, and noise levels, can affect our cognitive functioning and emotional state. In addition, the layout and design of a space can influence how we interact with others and how we approach tasks and problems.
Here are a few tips for creating a productive and positive working environment:
Optimize lighting: Natural light is generally considered to be the best type of lighting for productivity and well-being. If possible, try to work in a space that has access to natural light. If that is not possible, make sure that the lighting in your workspace is bright and evenly distributed. Avoid working in a space that is too dim or too bright.
Control temperature: The optimal temperature for productivity and comfort can vary depending on the individual, but generally, a temperature between 68 and 72 degrees Fahrenheit is considered ideal. Make sure that your workspace is not too hot or too cold, as this can affect your concentration and comfort.
Reduce noise: Noise can be a major distraction and can make it difficult to concentrate. If possible, try to work in a space that is relatively quiet, or use noise-cancelling headphones to reduce distractions.
Organize your space: A cluttered and disorganized workspace can be distracting and stressful. Take some time to declutter and organize your space, and create a system for storing and organizing your materials.
Personalize your space: While it is important to keep your workspace organized and functional, it is also important to make it your own. Adding personal touches, such as plants, artwork, or photos, can help make your workspace more comfortable and inspiring.
Here are a few sources that you might find helpful in learning more about the impact of the physical environment on productivity and well-being:
"The Science of the Perfect Workspace" by Rachel Gillett (https://www.fastcompany.com/3033499/the-science-of-the-perfect-workspace)
"How Your Office Affects Your Productivity" by Stephen Brewer (https://www.entrepreneur.com/article/291777)
"The Science of Workspace Design" by Ashley Hamer (https://www.bbc.com/worklife/article/20190314-the-science-of-workspace-design)
"The Impact of Physical Environment on Productivity" by Scott O. Lilienfeld and Hal Arkowitz (https://www.scientificamerican.com/article/the-impact-of-physical-environment-on-productivity/)
How your surroundings can impact your thoughts, emotions and sense of self
Close your eyes and picture the hustle and bustle of a busy city street. Car horns are blaring. People push past you in a hurry. You notice garbage and debris on the ground, and the street is flanked by buildings that seem to touch the sky.
Now, imagine you are in the middle of an open meadow. Sunlight warms your shoulders and tall grass waves gently in the breeze. You hear the chirping of birds and the subtle buzzing of bees. You feel at peace.
How did you feel during each of these visualizations? The difference between these situations is stark. And, odds are, so is your psychological and physiological response to them. The benefits of nature have been well documented, and it is now common knowledge that we are genetically wired to have an intuitive response to our surroundings.
But just how connected are we to the environment we are in? And how deep is the impact on us mentally, emotionally and physically? How does your environment affect you?
THE POWER OF INTIMATE SPACE
Back in 1958, French philosopher Gaston Bachelard published The Poetics of Space, which explores the impact of intimate spaces on the human psyche. Bachelard maintains that our minds thrive in spaces that allow us to daydream and become stagnant in spaces that feel depressing or oppressive. In other words, he was captivated by how our surroundings affect us.
A more recent study by researchers at the University of Illinois at Urbana-Champaign Department of Landscape Architecture examined the relationship between environment and student’s cognitive abilities. They found that high school students performed better on exams if the classroom had a view of a green landscape, rather than if the classroom had a view of another building or a parking lot, or no view at all. Students with an expansive view had less mental fatigue and recovered better from stress, they also discovered.
But these findings are not just limited to students; results are quite similar for those in professional environments, too. In one study focused on employees in a workplace, increased exposure to nature at work made employees less stressed, and it also resulted in fewer filings of generalized health complaints.
Perhaps this is why innovative companies such as Google, Microsoft and Pixar have created “campuses” with an open, expansive feel, surrounded by green landscapes and trees. It’s also why here at Robbins Research International we swapped out cubicles for an open floor plan and moved to a building with a glass infrastructure that fills our offices with natural sunlight and panoramic views. Quality employers recognize that where you spend your time directly affects how you feel.
THE WAY WE INTERACT WITH SPACE
We also understand our environment differently depending on how we interact with it. Researchers in the UK have recently discovered that when we navigate a new area with a map, for example, then we start looking at objects in relation to one another. But if we are exploring a route without a map, we tend to think more about the space in terms of its relation to ourselves. Our perspective becomes completely different depending on the resources we have available to us.
“The built environment can restrict or promote spatial cognition, which can influence one’s self-hood. Our spatial coordinates and our ‘selves’ are intertwined,” the report stated.
The amount of time we are in a particular environment can also influence our understandings of ourselves. This suggests that having unrestricted movement in the space can allow us to experience a number of different perspectives over time.
“The greater familiarity one has with a place increases the knowledge one has of different perspectives and orientations,” the report continues.
With this in mind, it seems that we are not separate from what we experience, but that our environment greatly impacts who we are.
THE IMPORTANCE OF WELL-BUILT ENVIRONMENTS
The findings are clear motivation for a more inclusive future, where everyone has access to environments that are more conducive to cognitive performance and well-being. And it’s something that is beginning to take shape.
This same logic can also be applied to your relationships. Who do you spend most of your time with? Are these people having a positive, uplifting effect on your life, or are they making you feel as if you exist in a depressed state?
“Recently, architects and urban planners have started to consider the abilities and reference frames of those using the space to optimize the design of the built environment,” researchers said.
Our thoughts, our emotions, and ultimately our sense of self are intimately tied to our surroundings. Where we are has the potential to mold who we are. And perhaps even more importantly, given our ability to shape the environment, and select where we spend our time, we can also play a more active role in shaping our own lives.
There are several potential benefits to using a standing desk, including:
Improved posture: Standing desks can help reduce the risk of developing poor posture, which can lead to back and neck pain.
Increased energy: Standing desks can help increase energy levels and reduce feelings of fatigue.
Weight loss: Standing desks can help increase the number of calories you burn, which can lead to weight loss over time.
Increased focus: Some people find that standing desks help them feel more alert and focused.
Improved cardiovascular health: Standing desks can help improve circulation and reduce the risk of developing heart disease.
It's worth noting that standing desks may not be suitable for everyone, and it's important to listen to your body and take breaks as needed. If you are considering using a standing desk, it may be a good idea to talk to a healthcare professional to determine if it is a good fit for you.
Mayo Clinic: "Standing desks: A healthy way to work?" (https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/standing-desks/faq-20058005)
Harvard Health Publishing: "Standing desks: A look at the benefits and drawbacks" (https://www.health.harvard.edu/anatomy/standing-desks-a-look-at-the-benefits-and-drawbacks)
American Heart Association: "Standing desks: Pros and cons" (https://www.heart.org/en/news/2018/02/07/standing-desks-pros-and-cons)
British Psychological Society: "The effects of standing desks on cognitive function in school children: A systematic review" (https://www.bps.org.uk/publications/systematic-review/effects-standing-desks-cognitive-function-school-children)
Adjust your desk and chair to a comfortable height: The Occupational Safety and Health Administration (OSHA) recommends that your desk and chair be adjusted so that your feet are flat on the ground and your knees are bent at a 90-degree angle. Source: https://www.osha.gov/Publications/osha3122/osha3122.html
Take breaks and move around: The American Heart Association recommends that adults aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity each week. Taking breaks to walk around, stretch, or do some light exercises can help you meet this goal. Source: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Use a supportive chair: A chair with good lumbar support can help reduce the risk of developing back pain. The Ergonomics Plus website recommends chairs with adjustable lumbar support, adjustable armrests, and a seat that is at least 16 inches wide. Source: https://www.ergonomicsplus.com/choosing-the-right-office-chair/
Make sure your computer monitor is at eye level: The American Optometric Association recommends positioning your computer monitor so that the top of the screen is at or slightly below eye level to reduce neck strain. Source: https://www.aoa.org/patients-and-public/caring-for-your-vision/computer-vision-syndrome?sso=y
Use a standing desk: The Mayo Clinic suggests that using a standing desk or a sit-stand desk can help reduce the risk of developing musculoskeletal problems and improve overall well-being. Source: https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/standing-desks/faq-20058005
Keep your workstation clean and organized: A cluttered workstation can be stressful and contribute to physical discomfort. Taking a few minutes each day to tidy up your desk and keep it organized can help create a more comfortable and productive work environment.
Use ergonomic accessories: Ergonomic accessories like keyboard trays and wrist rests can help reduce strain on your wrists, hands, and forearms. The Human Factors and Ergonomics Society recommends using these types of accessories to help prevent musculoskeletal disorders. Source: https://www.hfes.org/resources/ergonomics-faq/
Use a headset or speakerphone when possible: Using a headset or speakerphone can help reduce neck and shoulder strain from holding a phone to your ear. The American Physical Therapy Association recommends using these types of devices to help prevent musculoskeletal disorders. Source: https://www.apta.org/PTinMotion/News/2013/11/14/WorkplaceErgonomics/
Use a document holder: A document holder can help reduce eye strain and neck strain by allowing you to keep documents at the same level as your computer monitor. The Occupational Safety and Health Administration (OSHA) recommends using a document holder to help prevent musculoskeletal disorders. Source: https://www.osha.gov/Publications/osha3122/osha3122.html
Take regular breaks: Taking breaks to stretch, walk around, or do some light exercises can help reduce the risk of developing musculoskeletal problems and improve overall well-being. The American Heart Association recommends that adults aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity each week. Taking breaks throughout the day can help you meet this goal. Source: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Use an ergonomic keyboard: An ergonomic keyboard can help reduce strain on your wrists, hands, and forearms by allowing you to type with a natural hand position. The Human Factors and Ergonomics Society recommends using an ergonomic keyboard to help prevent musculoskeletal disorders. Source: https://www.hfes.org/resources/ergonomics-faq/
Use a footrest: A footrest can help reduce pressure on the lower back and improve circulation by allowing you to keep your feet flat on the ground while sitting. The Mayo Clinic recommends using a footrest to help improve posture and reduce the risk of developing musculoskeletal problems. Source: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
Use a lumbar roll: A lumbar roll can help reduce the risk of developing back pain by providing support for the natural curve of the lower back. The American Physical Therapy Association recommends using a lumbar roll to help improve posture and reduce the risk of musculoskeletal disorders. Source: https://www.apta.org/PTinMotion/News/2013/11/14/WorkplaceErgonomics/
Use a monitor riser: A monitor riser can help reduce neck strain by allowing you to adjust the height of your computer monitor to a comfortable level. The American Optometric Association recommends using a monitor riser to help reduce eye strain and neck strain. Source: https://www.aoa.org/patients-and-public/caring-for-your-vision/computer-vision-syndrome?sso=y