Fine-Tune Your Environment To Fit Your Unique Needs

The other day, I was listening to an episode of the Huberman Podcast all about optimising your workspace for productivity.

I’ve been experimenting with these ideas, and I must admit, it’s been an intriguing journey so far!

I think these insights could be transformative for your remote work life. So, I’ve condensed and summarised some key ideas for you.

Without further ado, let’s dive in!

Let There Be Light! Ignite Your Creativity

According to Huberman, the lighting in your workspace can significantly influence your energy levels and creativity.

Let’s face it, nobody’s creativity thrives in a dungeon… unless of course you’re trying to actually build a dungeon… in which case keep it dim 😉

Huberman suggests starting your day in a brightly lit environment.

Natural light in the morning cues your brain to wake up and stay alert, helping you maintain focus and productivity.

If you can, position your desk near a window to soak up that morning sunlight.

Towards the end of the day, Huberman suggests using soft, yellow lights. This mimics the natural progression of daylight and fosters a calm atmosphere that enhances creative thinking.

If natural light isn’t available, use a desk lamp with adjustable brightness and color temperature.

Start with brighter, cooler light in the morning, then switch to warmer tones later in the day.

After listening to this episode, I got this SAD light for my desk to brighten up those gloomy winter days. It really does boost my mood and energy!

Don’t Look Down!

If you’ve ever had days where you find yourself dozing off at your desk no matter how much coffee you guzzle down, you might want to try adjusting the height of your screen.

According to Huberman, the direction of your gaze is important.

Lowering your gaze below nose level tends to decrease alertness, whereas looking straight ahead or upwards enhances it.

All you need to do is ensure your monitor or laptop is raised to eye level or slightly above.

Not only does this improve alertness and help maintain focus, it also helps you to avoid “text neck” – a posture issue from constantly looking down at devices.

After listening to the podcast, I added a laptop stand and raised the height of my existing monitor arm.

I’ve noticed a significant improvement in my energy levels and a reduction in neck and shoulder pain.

If you prefer a more DIY approach, and you have a big enough desk books can serve just as well to elevate your screens.

Have a Seat… Or Don’t: Mix Up Your Work Position

Staying glued to our chairs for long periods has unfortunately become the norm.

But, as Huberman points out, this sedentary lifestyle isn’t doing us any favours in terms of our physical health or mental performance.

According to research, alternating between sitting and standing throughout the day is key.

Studies suggest taking a 5-15 minute walk after every 45 minutes of work is beneficial. Varying your posture engages different muscles, improves blood circulation, and boosts energy levels.

An added bonus is that standing whilst working could potentially ease chronic back pain and lower the risk of other health conditions linked to prolonged sitting.

I can personally vouch for this benefit!

After experiencing a chronic back injury, I saw a significant improvement with an adjustable desk.

To try this out, start slowly.

Stand for short intervals of 10-15 minutes and gradually increase the duration over time.

Aim for a good balance between sitting and standing throughout the day, and listen to your body’s signals and comfort level.

You can begin putting your monitor on a stack of books or a box on your desk to see if it works for you and if you find it helpful, consider investing in an adjustable desk.

Raise the Roof… Literally with the ‘Cathedral Effect’

No, you’re not converting your workspace into a church, but this is a useful tip on how you can set up your workspace for some ‘divine’ inspiration.

Based on research from the University of Minnesota, a workspace with a high ceiling, creates a sense of openness and can trigger expansive thinking, leading to a surge of creative ideas.

A phenomenon Huberman describes as the “cathedral effect.”

One of the advantages we have as remote professionals is the flexibility to choose our workspace so consider breaking the monotony by working from different locations with varying ceiling heights.

Try out your local library (yes, they still exist!), coffee shop or a co-working space. It’s like going on a little adventure without leaving your work behind!

If you can’t magically raise your ceiling in your home office fear not! Huberman suggests you can still fool your brain with clever design elements.

Think vertical patterns or artwork to draw the eye upward, or strategically placed mirrors to amplify the sense of space and height.

The Magic Frequency To Boost Your Brain!

Move over coffee, there’s a new brain booster in town!

Have you heard of binaural beats? I hadn’t until listening to this podcast episode.

They’re a fascinating kind of auditory stimulation that, as Huberman explains, could greatly enhance your cognitive abilities and focus.

Here’s how it works: When two slightly different frequencies are played into each ear, your brain perceives a third frequency – this is the “binaural beat.”

Huberman’s studies suggest that listening to binaural beats at around 40Hz can positively influence your brain activity and attention.

You can weave 40Hz binaural beats into your routine by using specialised audio tracks or apps.

I’ve been trying out the ‘Brainwave’ app.

It offers a wide range of programs tailored for different times of the day and desired outcomes. I have to say, it’s been surprisingly effective so far!

The Final Word on Optimising Your Workspace

Creating an optimal workspace isn’t just about plopping your laptop on a desk and hoping for the best.

It’s about fine-tuning your environment to fit your unique needs, from eye level to ceiling height to binaural beats (who knew, right?).

So, it’s time to chuck out that one-size-fits-all mentality and embrace a more tailored approach.

After all, as the old saying goes, “The perfect workspace wasn’t built in a day.” … or something like that 😅

Good luck, my fellow workspace warrior and let me know if these ideas helped you.

Also let me know if you have any other home-office tips that have worked well for you!