Optimizing Your Workspace
Have you ever thought about your workspace in terms of how it relates to your neurological processes and functions? Your focus, energy levels, and other physiological reactions to the place you inhabit for a large chunk of your days?
Many people think about their workspace in terms of decor and function. Where is the lighting best if recording video? Is it a color I like? Plants or other decor to make me feel comfortable and relaxed? But how often do we consider how our office space affects our brains and abilities to maximize our performance at work?
On a recent podcast, Andrew Huberman, Phd professor of neurobiology and ophthalmology at Stanford, takes a deep dive into how the brain works in different office settings, and how one can optimize their workspace for maximum performance (for free!). Before I dive in, I'll premise this post with a pitch for Dr. Huberman. He's one of my favorite podcasters (Huberman Lab Podcast, available for free on Spotify), and twitter follows (@hubermanlab) and shares a ton of great info. If you want to learn more about how our mind works and how we can use that knowledge to improve life every day, he's worth a listen!
Now back to that workspace...
I'm going to split up the information from this podcast into 3 segments - auditory (the sounds of your office), visual, and mobility. No rhyme or reason to the order, other than the auditory portion of information being very short, so we can get that over with first. Hopefully you'll find this info as fascinating as I did, and can implement some of these changes to see if you have any noticeable changes while working away.
Auditory
There was no recommendation for specific music or sounds other than a brief discussion on binaural beats and how they can help (or harm) focus. For those unfamiliar, binaural beats are an auditory illusion caused by listening to two tones of slightly different frequency. They have been shown to help by providing benefits similar to meditation, reduced stress, and increased focus. On the Huberman lab podcast, it's pointed out that binaural beats at 40hz (you can google this if you want to hear what it sounds like) was shown to positively impact cognitive & memory function, along with improved reaction time and verbal recall. What was interesting is that studies adding "pleasant" sound effects overlaying the 40hz beats had a negative effect on them - things like waterfall sounds, rain drops, etc, decreased the positive effects. Other frequencies had varying effects (worse), but 40hz seems to be the sweet spot for focus and maximizing cognitive function.
Visual
The visual recommendations were in part focused on our circadian rhythms and the chemicals our bodies produce at different times of day. The suggestions made to optimize your workspace for focus & productivity were to start the day with bright (preferably overhead) light for the first half of the workday, and to switch things up to softer (preferably yellow) light later in the afternoon when winding down. In an office with super bright ceiling lighting? Perfect. For the first half of the day. Toning it down and using desklamps in the latter part of the day can help you maximize your focus and have you feeling good.
Screen placement was another important factor in cognitive function. Looking straight ahead or slightly upward was shown to increase alertness and is recommended for earlier in the day, while looking downward helps wind down. Make sure focus is as straight ahead as possible (think of a horse wearing blinders) - too much peripheral activity can strain the eyes and make them tired. It was recommended that for every 45 minutes of focused screen time (staring at your computer while blogging, for example) should be met with 5 minutes of relaxing your eyes, with bonus benefits if you're ambulatory while resting your eyes (pro tip: take a walk!).
The final visual point I found interesting was what is known as the "cathedral effect", in which higher ceilings were associated with loftier thinking and a tendency to move the mind toward more abstract ideas. While this sounds great, it's important to note that not all tasks require or are performed best with this type of thinking. The opposite can be leveraged and lower ceiling heights can help us focus better on more analytical tasks, where the field of vision is narrowed. The takeaway is to be aware of how your field of vision can impact your cognitive processes and thinking.
Movement
Years ago I moved to an adjustable desk that allows me to stand or sit while working. It was one of the best investments I've ever made and was a major 'plus' to my work environment. During the podcast, it was confirmed what I've already learned from doing it - the best cognitive performance was found to be in those who stand. AND sit. The best results showed up for those who sat and stood for roughly equal parts of the day. So standing for an hour, sitting for an hour is the best practice to get the most from your mind. Decreasing sitting time by half each day was shown to reduce neck and shoulder pain, increase vitality, and improve cognitive performance.
In terms of mobility? Perhaps you've seen those fancy cycle or treadmill desks. What was interesting was it was shown that mobile or "active" work stations improved cognitive performance/attention scores, but reduced verbal memory scores (don't walk & talk together!). There was minimal change to total performance when mobility was added to the equation, however there are of course other health benefits (calorie burning, muscle movement) when walking or pedaling your day away.
I found this information interesting and hope you do, too. Some of the advice issued was information I can personally attest to helping maintain focus - especially breaking from screen time and mixing it up in terms of standing VS sitting. I've never liked sitting all day, but don't like standing more than an hour or two, either. It was cool to understand what was going on in between my ears to get a "why" behind me feeling that way.
Use this free information to optimize your workspace, and of course, make your office your own comfortable, distraction free space with colors, plants, decor (but keep the distractions away!), to create a work environment you love, and one that brings out the very best in you.
What does your optimized workspace look like?
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