1 00:00:39,340 --> 00:00:41,870 On completion of this training sequence, 2 00:00:41,870 --> 00:00:45,210 you will know how to concentrate on the work, 3 00:00:45,530 --> 00:00:49,200 how to relax during job and during breaks, 4 00:00:49,610 --> 00:00:52,300 and what type of exercises you could do 5 00:00:52,300 --> 00:00:56,940 to improve your mental and physical health as a professional. 6 00:00:59,230 --> 00:01:00,650 This is the agenda. 7 00:01:00,840 --> 00:01:05,360 We will first look at what it means to stay focused at work. 8 00:01:05,820 --> 00:01:10,570 We will then concentrate on how to adopt a proper posture when sitting. 9 00:01:11,210 --> 00:01:14,160 And finally we will see how to relax 10 00:01:14,160 --> 00:01:17,600 thanks to some easy breathing exercises. 11 00:01:24,540 --> 00:01:29,020 Concentrating is the act of focusing one's attention. 12 00:01:29,470 --> 00:01:30,750 When you concentrate, 13 00:01:30,750 --> 00:01:36,010 you focus your mental effort on one subject, thought or object. 14 00:01:36,460 --> 00:01:37,640 While doing so, 15 00:01:37,640 --> 00:01:43,560 you exclude any unrelated feelings, thoughts, ideas or sensations. 16 00:01:43,930 --> 00:01:47,370 Learning how to concentrate at work is essential 17 00:01:47,370 --> 00:01:50,140 for succeeding in your career as a respeaker. 18 00:01:50,860 --> 00:01:56,360 Maintaining concentration will enable you to first of all be less stressed. 19 00:01:57,200 --> 00:01:59,820 Eliminating distractions from your work 20 00:01:59,820 --> 00:02:04,040 means you reduce the likelihood of falling behind 21 00:02:04,040 --> 00:02:07,720 and thereby have less stress in your day. 22 00:02:08,990 --> 00:02:11,720 The question is how to concentrate. 23 00:02:12,460 --> 00:02:14,970 Regular exercise strengthens the body, 24 00:02:14,970 --> 00:02:19,610 but the mind also benefits from purposeful mental exercise 25 00:02:19,610 --> 00:02:22,400 that improves memory and concentration. 26 00:02:22,800 --> 00:02:25,280 Here are some steps to take. 27 00:02:25,770 --> 00:02:26,920 Meditate. 28 00:02:26,920 --> 00:02:29,760 Meditation is beneficial for many reasons. 29 00:02:29,760 --> 00:02:31,760 It reduces stress, 30 00:02:31,760 --> 00:02:35,560 helps you feel calm and can boost your attention span. 31 00:02:36,430 --> 00:02:40,480 Research even shows it increases gray matter in the brain, 32 00:02:40,480 --> 00:02:43,100 which benefits your memory and cognition. 33 00:02:44,480 --> 00:02:45,710 Exercise. 34 00:02:45,710 --> 00:02:50,890 Exercise helps boosting your brain’s ability to ignore distractions. 35 00:02:51,280 --> 00:02:57,000 Maintaining your weight is also a great way to keep your memory in top condition.  36 00:02:58,400 --> 00:02:59,900 Develop willpower. 37 00:03:00,360 --> 00:03:05,500 To better hone your willpower, focus on one goal at a time. 38 00:03:06,090 --> 00:03:10,320 Be specific and clear about your goals and commit to them. 39 00:03:10,880 --> 00:03:14,390 Some of the previous tips naturally help strengthen willpower, 40 00:03:14,390 --> 00:03:17,480 such as meditation or setting a timer, 41 00:03:17,740 --> 00:03:21,000 so you are only focused on a single task. 42 00:03:21,720 --> 00:03:25,560 The more you can develop your willpower and resist temptation, 43 00:03:25,560 --> 00:03:28,010 the more focused you will likely be. 44 00:03:29,560 --> 00:03:31,600 Work on memorization. 45 00:03:31,960 --> 00:03:35,800 Memorization is not only great for retaining information, 46 00:03:36,160 --> 00:03:39,200 but it also exercises your memory muscles. 47 00:03:39,920 --> 00:03:45,200 Memorization can lead to increased vocabulary and improved writing. 48 00:03:45,640 --> 00:03:49,120 It can also help you stay focused on important tasks, 49 00:03:49,120 --> 00:03:52,380 because you are used to working out your brain. 50 00:03:53,310 --> 00:03:57,850 Aim to memorize a poem, a quote, or some verses each week 51 00:03:57,850 --> 00:03:59,770 to help train your brain. 52 00:04:00,750 --> 00:04:01,770 Read more. 53 00:04:02,220 --> 00:04:05,800 Even though access to reading material has increased exponentially 54 00:04:05,800 --> 00:04:08,090 with the rise of the digital age, 55 00:04:08,680 --> 00:04:13,820 the amount of time most people spend reading said material has not. 56 00:04:14,660 --> 00:04:15,660 More so, 57 00:04:15,660 --> 00:04:21,360 online scrolling habits tend to make people less engaged with written content. 58 00:04:22,520 --> 00:04:24,010 Be more attentive. 59 00:04:24,010 --> 00:04:28,120 Practicing attentive listening is an essential interpersonal skill 60 00:04:28,120 --> 00:04:30,120 you will need in the workplace. 61 00:04:30,490 --> 00:04:33,860 Start being more attentive in the conversations you have 62 00:04:33,860 --> 00:04:36,560 with loved ones and coworkers. 63 00:04:37,100 --> 00:04:41,360 For instance, you could make it a point not to check your phone 64 00:04:41,360 --> 00:04:44,590 while you’re eating lunch with a colleague. 65 00:04:45,820 --> 00:04:49,720 Active listening involves listening with all the senses. 66 00:04:50,520 --> 00:04:54,380 You should use both verbal and nonverbal cues, 67 00:04:54,380 --> 00:04:57,240 to convey your attentiveness to the speaker, 68 00:04:57,240 --> 00:05:02,640 including nodding your head, agreeing and maintaining eye contact. 69 00:05:04,460 --> 00:05:06,920 Work when you are most productive. 70 00:05:06,920 --> 00:05:10,600 People do their best when they are alert, 71 00:05:10,600 --> 00:05:15,530 so it is important to identify your most productive period of the day. 72 00:05:16,110 --> 00:05:19,560 This may mean you are more productive right after lunch, 73 00:05:19,560 --> 00:05:24,760 as opposed to a coworker who always seems to finish their work early in the morning. 74 00:05:25,800 --> 00:05:27,600 Know when to recharge. 75 00:05:28,520 --> 00:05:31,550 Productive workers know when to step back 76 00:05:31,870 --> 00:05:34,320 and leave an important task for another day. 77 00:05:34,940 --> 00:05:37,340 Try to avoid working overtime 78 00:05:37,340 --> 00:05:41,900 and only check company emails during work hours. 79 00:05:42,750 --> 00:05:47,150 Those who work from home may want to take a 20-minute nap, 80 00:05:47,760 --> 00:05:50,060 in the afternoon, to recharge. 81 00:05:50,680 --> 00:05:56,350 Even quick 30-second breaks throughout the day can help you regain focus, 82 00:05:56,350 --> 00:06:01,000 and look at a task with refreshed concentration. 83 00:06:02,720 --> 00:06:04,880 Declutter your surroundings. 84 00:06:05,450 --> 00:06:08,240 Set aside some time to declutter 85 00:06:08,240 --> 00:06:12,160 and organize your files and mail every day, 86 00:06:12,360 --> 00:06:15,120 so your workspace is less distracting. 87 00:06:15,610 --> 00:06:19,550 If you have allowed paperwork to pile up, for instance, 88 00:06:19,980 --> 00:06:23,680 file the documents in a stacked tray or drawer, 89 00:06:23,680 --> 00:06:25,740 until you are ready to work on them. 90 00:06:26,490 --> 00:06:29,160 This keeps your desk free from clutter, 91 00:06:29,160 --> 00:06:31,690 so you can focus on the task at hand. 92 00:06:32,480 --> 00:06:35,450 Having personal effects on your desk is okay, 93 00:06:35,850 --> 00:06:40,010 but avoid displaying too many photos or collectibles. 94 00:06:41,040 --> 00:06:44,430 Ideally, you should declutter at the end of the workday 95 00:06:44,430 --> 00:06:50,270 so you can come in the next morning without feeling stressed or distracted. 96 00:06:52,140 --> 00:06:54,270 Choose sound or silence. 97 00:06:54,700 --> 00:06:58,040 Some people work better in a completely quiet environment. 98 00:06:58,520 --> 00:07:01,870 Others cannot concentrate without background music. 99 00:07:02,350 --> 00:07:06,440 Learn whether silence or sound boosts your concentration, 100 00:07:06,440 --> 00:07:09,880 and figure out how to implement it at work. 101 00:07:10,520 --> 00:07:14,860 For example, you might need a pair of noise-canceling headphones 102 00:07:14,860 --> 00:07:18,730 if you prefer silence but you work in an open office. 103 00:07:19,210 --> 00:07:21,070 If you work better with music, 104 00:07:21,070 --> 00:07:25,400 choose music you enjoy that doesn't feature distracting lyrics. 105 00:07:27,040 --> 00:07:29,050 Set the ideal temperature. 106 00:07:29,610 --> 00:07:33,900 Feeling too hot or too cold, can reduce your ability to concentrate. 107 00:07:34,670 --> 00:07:38,640 While you cannot control your company’s preset thermostat, 108 00:07:39,020 --> 00:07:44,890 you can keep a light sweater, for example, or desk fan on hand. 109 00:07:45,630 --> 00:07:49,960 In offices where the preset temperature is an issue for many employees, 110 00:07:50,250 --> 00:07:52,010 speak with your manager 111 00:07:52,010 --> 00:07:55,000 about setting a temperature that is most comfortable 112 00:07:55,000 --> 00:07:57,440 and conducive to productivity. 113 00:07:58,640 --> 00:08:00,600 Eliminate distractions. 114 00:08:00,910 --> 00:08:03,840 Distractions impact work in many ways. 115 00:08:04,160 --> 00:08:07,100 Yet it is difficult to fully eliminate them. 116 00:08:07,930 --> 00:08:10,420 Checking your email, text messages, 117 00:08:10,420 --> 00:08:14,140 social media or favorite websites during the workday 118 00:08:14,140 --> 00:08:18,160 takes away from the time you could be spending completing a task. 119 00:08:19,070 --> 00:08:24,190 The key is to identify common distractions and eliminate them. 120 00:08:34,570 --> 00:08:38,650 When respeaking, it is important to have a proper posture. 121 00:08:39,560 --> 00:08:44,200 According to Cornwell University and the University of British Columbia, 122 00:08:44,200 --> 00:08:46,490 the ideal typing posture, 123 00:08:46,490 --> 00:08:51,470 which is important when you introduce text by typing, 124 00:08:51,470 --> 00:08:53,690 or you are correcting something, 125 00:08:53,690 --> 00:08:58,380 is such that the keyboard is below your elbow height when seated. ​ 126 00:08:59,200 --> 00:09:01,440 Your wrists should be straight. 127 00:09:02,620 --> 00:09:05,020 Here are the key steps 128 00:09:05,020 --> 00:09:08,650 to achieve the most ergonomic and comfortable typing position. 129 00:09:09,480 --> 00:09:13,160 The keyboard should be placed just below elbow level​. 130 00:09:14,380 --> 00:09:17,070 The elbows should be in an open angle, 131 00:09:17,070 --> 00:09:19,930 between 90 and 110 degrees. 132 00:09:20,510 --> 00:09:23,920 This is relaxing your forearms and shoulders.​ 133 00:09:24,880 --> 00:09:27,240 The keyboard should be flat on the desk, 134 00:09:27,530 --> 00:09:29,880 or sloping gently away from you. 135 00:09:30,890 --> 00:09:33,290 You can also place the keyboard on your lap.​ 136 00:09:34,280 --> 00:09:37,240 Your wrists should be kept straight. 137 00:09:37,710 --> 00:09:40,200 Not flexed upwards or downwards​. 138 00:09:41,400 --> 00:09:44,250 Keep both feet flat on the floor. 139 00:09:45,390 --> 00:09:46,750 When typing, 140 00:09:46,750 --> 00:09:51,340 how you sit dictates the posture of your hands and fingers. 141 00:09:51,680 --> 00:09:55,440 As such, it’s critical to sit properly as well. 142 00:09:56,440 --> 00:10:00,650 According to Occupational Safety and Health Administration, 143 00:10:00,910 --> 00:10:05,530 maintaining the right posture is important to maximize your productivity 144 00:10:05,530 --> 00:10:09,870 and mitigate the risk of work-related deseases. 145 00:10:11,050 --> 00:10:15,980 Sitting in the right posture also boosts your respiratory system. 146 00:10:16,410 --> 00:10:18,670 The American Council on Exercise explains 147 00:10:18,670 --> 00:10:22,600 that a poor posture compresses the thoracic region, 148 00:10:22,600 --> 00:10:27,050 thus preventing the diaphragm from opening up fully. 149 00:10:27,370 --> 00:10:32,380 The result? Low oxygen intake and decreased energy levels.​ 150 00:10:33,440 --> 00:10:38,200 Similarly, the right sitting position is also fundamental when respeaking. 151 00:10:38,730 --> 00:10:42,460 According to Medical News Today this entails:​ 152 00:10:42,720 --> 00:10:46,920 Resting your back against the chair for maximum support. 153 00:10:47,640 --> 00:10:50,730 If the chair does not provide adequate support, 154 00:10:50,730 --> 00:10:53,120 consider using a lumbar pillow.​ 155 00:10:53,950 --> 00:10:58,830 Resting your feet flat on the floor or on a footrest. 156 00:10:59,370 --> 00:11:03,580 The idea is to have your thighs parallel to the seat pan, 157 00:11:03,580 --> 00:11:08,920 so that your legs form a 90-degree angle at your knees.​ 158 00:11:09,880 --> 00:11:13,200 Looking straight ahead without leaning forward, 159 00:11:13,560 --> 00:11:17,180 as it may exert too much pressure on your discs. 160 00:11:17,710 --> 00:11:20,220 To avoid this hunchback posture, 161 00:11:20,220 --> 00:11:22,750 you should position the top of your monitor 162 00:11:22,750 --> 00:11:27,640 so that it’s the same level or slightly below your horizontal eye level.​ 163 00:11:29,150 --> 00:11:33,640 Positioning your knees at the same level or slightly lower than your hips.​ 164 00:11:34,350 --> 00:11:35,930 Relaxing your shoulders. 165 00:11:36,570 --> 00:11:38,510 If you suffer from back pain,  166 00:11:38,510 --> 00:11:44,730 adjust the back of your office chair to between 110 and 130 degrees. 167 00:11:45,040 --> 00:11:50,200 This backrest angle helps relieves back and neck pressure.​ 168 00:11:57,240 --> 00:12:01,390 Finally, breathing is super important when respeaking. 169 00:12:01,390 --> 00:12:04,490 Here are some tips for belly breathing. 170 00:12:05,920 --> 00:12:09,240 Sit or lie flat in a comfortable position.​ 171 00:12:09,680 --> 00:12:12,760 Put one hand on your belly, just below your ribs, 172 00:12:13,080 --> 00:12:15,130 the other on your chest​. 173 00:12:15,980 --> 00:12:19,050 Take a deep breath in through your nose, 174 00:12:19,480 --> 00:12:23,100 and let your belly push your hand out. 175 00:12:23,100 --> 00:12:25,290 Your chest should not move.​ 176 00:12:26,220 --> 00:12:29,320 Breathe out through pursed lips, 177 00:12:29,660 --> 00:12:31,960 as if you were whistling. 178 00:12:33,790 --> 00:12:36,520 Feel the hand on your belly go in, 179 00:12:36,520 --> 00:12:40,400 and use it to push all the air out.​ 180 00:12:42,300 --> 00:12:47,920 In the previous slide we have seen some very basic breathing exercises. 181 00:12:47,920 --> 00:12:53,530 Here I'm proposing you some more advanced breathing exercises. 182 00:12:54,220 --> 00:12:58,270 Put one hand on your belly and the other on your chest, 183 00:12:58,270 --> 00:13:00,280 as in the slide before. 184 00:13:00,860 --> 00:13:04,700 Now take a deep, slow breath from your belly, 185 00:13:04,700 --> 00:13:07,530 and silently count to 4.​ 186 00:13:08,470 --> 00:13:13,520 Hold your breath, and silently count from 1 to 7.​ 187 00:13:14,480 --> 00:13:17,370 Then breathe out completely 188 00:13:17,370 --> 00:13:21,070 as you silently count from 1 to 8. 189 00:13:21,530 --> 00:13:26,520 By the time, try to get all the air out of your lungs.​ 190 00:13:27,420 --> 00:13:33,400 Repeat 3 to 7 times this exercises, or until you feel calm.​ 191 00:13:40,400 --> 00:13:44,190 In this video lecture we have seen how to implement strategies 192 00:13:44,190 --> 00:13:46,300 for enhancing concentration. 193 00:13:46,890 --> 00:13:53,130 In particular, we have seen what it means to concentrate in the workplace, 194 00:13:53,600 --> 00:13:58,220 how to adopt a proper posture when respeaking, 195 00:13:58,300 --> 00:14:02,650 and how to do breathing exercises to relax.