According to the occupational therapy Practice Framework: Domain & process (3rd edition), Routines are "patterns of behavior that are observable, regular, and repetitive and that provide structure for daily life." Routines are roadmaps to our everyday lives. Built of tasks, habits, and rituals, They are an integral part of our ability to carry out the responsibilities of our many roles. Student, therapist, spouse, parent, friend, volunteer.
Routines are an invisible, dependable comfort, often keenly felt only once they've been disrupted. This disruption can be very impactful. It can cause us to feel lost. We can become unmotivated and unproductive.
During this unique time of Covid-19 and working from home, many of our routines have been impacted. With so much disruption happening all at once, it can be very difficult to find sure footing and some sense of normalcy. Being intentional about adapting to the circumstances and rebuilding routines can help bring back some order to the chaos.
Mentality
Give yourself some grace as you navigate these transitions. Give yourself some time to try and fail while you see what works best for you. It's no easy task to re-establish routines. Balance grace and discipline while you do so.
Think about what is important to you, what you're grateful for, what kind of person you want to be during trials.
If you're an OT or an OT student, use this as an opportunity to build empathy and insight into what it might be like for clients who've had their routines disrupted by injury, illness, or disability.
Some Practical Tips
Make your bed and get dressed in the morning. Even if you're changing out of one pair of sweats and into another, sometimes that physical, visual, tactile transition can help with motivation to start your day.
Make sure your workspace is ergonomic and comfortable. Pay attention to your body mechanics and what your body is saying to you. Are your eyes strained because of dim lighting? Does your neck hurt because your screen is too low? See below for more tips on ergonomics.
Take breaks if you find yourself getting easily distracted. Try using a timer. 30-45 minutes of work and a 10 minute break, over and over again. Adjust to what suits you best. Stretch. Don't look at your screen.
Ergonomics
Ergonomics is the study of one's efficiency while working. It takes into consideration anatomy, body mechanics, and other sciences. Poor seating results in poor working posture. This can lead to fatigue, musculoskeletal injury, and poor work performance. If you like working somewhere other than a desk (like your couch) make sure you're paying attention to your body mechanics and adapting your seating to be more ergonomic. For example, instead of having your laptop low on your lap, prop it up on a pillow or something else so that your laptop screen is closer to eye level.
Vision
While working on a computer or reading, make sure that you're in a well-lit space. If there is too much of a contrast between what you're focusing on (computer, book) and the surrounding area, this can put unnecessary stress on your eyes. If you have to work in a dark space or late at night, use a program or computer setting to adjust your screen's color temperature according to location and time of day. This can reduce eye strain during night-time use and also reduce disruption of your sleep patterns. I use a program called f.lux, but there are others you can use. Pick what works best for you.
Social Participation and Leisure Activities
Covid-19 guidelines have not only impacted our work and school routines, but our social and leisure ones as well. These disruptions are just as important to address. Social and leisure occupations play a major role in supporting our mental and physical well-being. Consider ways you can engage in social interactions and outdoor physical activities, such as:
Having virtual game nights on zoom or other video chat platforms.
Going for a walk with those you live with, or going for a walk at the same time as a friend and chatting on the phone while you walk.
Working outside for a short time each day, if you have access to a comfortable space. If you don't, brainstorm ways you may be able to create an outdoor space to work at.
Opening your windows to let fresh air and sunlight in. Spend some time near your window, reading, eating, or chatting on the phone with a friend.
Looking into free exercise videos on youtube and other platforms. Explore different types of exercise like yoga, HIIT, and dance. Find out what you like and implement a routine to get some physical activity each day.
REFERENCES
American Occupational Therapy Association. (2014). Occupational therapy practice framework: Domain and process. American Journal of Occupational Therapy, 68(Suppl. 1), S1–S48. http://doi.org/10.5014/ajot.2014.682006
Pendleton, H. & Schultz-Krohn, W. (2018). Pedretti’s: Occupational therapy practice skills forphysical dysfunction (8th ed). St Louis, Missouri: Mosby.
Photo by Content Pixie on Unsplash
Comentários