Rock Freelancing

There are lots of little things you can do to achieve an environmentally friendly workplace. Most things take relatively little effort and expense, and you’ll get the warm fuzzies knowing you’re doing your part. Here are some easy things you can do:

1) Switch off your computer at the end of the day.
2) Make it easy to recycle by placing a paper recycling tray on your desk and a bin for other recyclables below your desk.
3) Print on both sides of your paper, or use the blank side as
note paper.
4) Turn off your equipment at the socket at the end of the day.
5) Buy recycled paper.
6) Don’t put your printer cartridges and batteries in the bin. Most cities have drop-off points for these items so they can be disposed of properly.
7) Don’t print out your emails unless you really need to.
8) Use a virtual fax service rather than having a physical fax machine.
9) Use natural light where possible, and install energy-saving light bulbs.
10) When possible, email rather than sending a courier or mail. Not only is it cheaper and more convenient, but it saves paper and energy. If you have a large file to send, consider using a
service like:

You Send It
Drop Send

11) Buy a plant! Not only will your office look nicer, but your little plant goes a small way to purifying your air.

Repetitive Strain Injury (or RSI) describes a group of conditions that arise from overuse of the computer. It affects muscles and nerves in the back and arms when these areas are kept tense for long periods of time due to repetitive motions, poor posture and stress.
Freelancers are at high risk of developing RSI for the following reasons:

• Many freelancers work in unconventional and non-ergonomic setups (on our laptops, on the couch, in bed, etc.)
• Many freelancers work late at night and/or very long hours on a regular basis.
• When working alone there are less natural distractions to force us to get up or at least reposition our bodies (meetings, coffee breaks, trips to the photocopier, etc..)
• There are no such things as sick days or paid personal time for freelancers, so when we do see early warning signs we are more likely to ignore them.
Freelancers need to be more aware of the risks RSI poses. Not only is RSI a miserable condition to have, but it can impair your freelancing career if it gets bad.
Happily, some simple steps will help avoid injury.

Warning Signs
Look out for:
• Pain in the upper body, such as in the neck, shoulders, upper back, wrists, hands or fingers.

• Tingling or numbness, as though the affected area has lost circulation (this can also sometimes be present when lying in bed at night.)
• Weakness or fatigue in the affected area.
Good Posture
Firstly, you should position your chair correctly. Start by pushing your hips as far back as they’ll go in the chair. Sit with your feet flat on the floor, and if necessary adjust the seat so that your knees are on the same level as your hips.
If you have armrests, adjust them so that you can lean on them with your shoulders relaxed. If your shoulders have to hunch at all for your arms to rest comfortably on your armrests, either adjust them or take them off completely.
Finally, adjust the back of your chair so it is completely upright. Your whole back should feel supported. If not, you may want to add a small pillow or back support.
Work breaks
As mentioned earlier, many freelancers have a habit of sitting at their desk for hours on end without moving. As you can imagine, this is not what our bodies were designed to do. Keep your body happy by doing the following:
• Every thirty minutes take a two-minute break
Stretch out your neck, arms and back and get out of your seat. Jumping up and down a couple of times is a quick way to get your blood circulating.
• Every hour take a five to ten minute break and walk around
It only has to be down the hall, but make sure you get moving and give your eyes something else to focus on. If you’re trying to drink more water you can get up every hour to drink a glass. If you drink one glass of water every hour for a full workday of eight hours you’ll be drinking the amount of water recommended for an adult.


• Place objects farther than arms-length away from you
Have objects like your telephone or stationery away from you so you need to get out of your chair to get them.
• Look into the distance to protect your eyes
Take care of your eyes by looking off into the distance at regular intervals. If you look into the distance and feel eyestrain or your vision is blurry, you know it’s time to take a longer break.
• Blink more
Place your palms on something cool like glass or metal so they become cold, then gently rest them on your eyes for a moment. Most computer workers do not blink enough which can lead to dry and uncomfortable eyes.
• Do not eat lunch at your desk
We all get tempted to eat at our desk when we’re facing a deadline (or just feeling lazy). Resist the urge and get outside if you can.
• Consider dumping your mouse
If you use your mouse a lot (illustrators, designers and photo retouchers in particular) consider buying a graphics tablet. Mice put strain on your whole arm, while a graphics tablet is more ergonomic and well suited for detail work.


RSI Software
It’s easy to get lost in work. Fortunately there are special software packages designed to help you remember what you should be doing. Some tell you when to take breaks, others offer added features like exercise prompts and screen freezes. Here are some to consider:

• Desk Doctor
• Time Out
• MacbreakZ
• Workrave

One of the most exciting parts of setting up an office is buying the equipment to fill it. Here is a list of some items you might consider:

Computer
Important for: All industries.
Your computer is amongst the most important pieces of equipment you’ll own. Where you may wish to scrimp on some other things, it’s worth investing in a reliable computer that suits your industry and situation, and that you love working on.

Colour Printer
Important for: graphic designers, photographers, web designers, illustrators.
Colour printers are far less expensive than they were in the past, so you can get one for US$150 to US$500. When purchasing a colour printer, factor in ink and paper costs too. Quality inks and papers can be very expensive and add up quickly. A more expensive printer can in fact be more economical when inks and paper costs are taken into account. Aim for a printer that has separate ink cartridges - that way you only need to replace the inks you’ve used up. It’s kind to the environment too.

It is important to spend the time to properly set up your office. After all you will be there for a good portion of your waking day (and sometimes night!)
It’s not difficult or necessarily expensive to create an efficient and comfortable workspace. Rather it’s a matter of taking the time to get it right.

The Ergonomic Workspace
Whether you work from home or in an office, there are easy ways to optimize your workspace for productivity and health. The ideal workspace will minimize your risk of injury and will make it easy to stay organized. Here are some factors to consider:
• Your location
Ideally, your desk should face the door, so when you are seated you are facing it. This is not only the position found to be the most calming for the occupant, but is also the most welcoming for someone entering the room.
• Natural light
If at all possible, find a space with a good source of natural light. A window allows you to give your eyes a break by looking out every so often, not lose track of time, improves your mood and lessens eye fatigue from looking at a bright screen. Plus if you are a graphic designer or illustrator, natural light will help you view colours accurately on printed materials.

• Your chair
In all likelihood you will spend at least eight hours a day in this chair, so it is worth investing in a good one. When looking for a chair, it is best to go into a store and sit on the chair before purchasing it. You may wish to find a better price online after that, but don’t skip giving it a test-sit, so to speak.
If you don’t have an office budget, let alone a chair budget, you may want to try an exercise ball. They cost around US$20 to US$30 and makes a great interim office chair. Exercise balls help your posture and increases core abdominal strength, which will help you avoid back pain. When purchasing an exercise ball, go to a fitness store and get assistance finding the right size for you.
• Your desk
It is pivotally important that you get a desk that is the right height. Work on a desk that is too high or too low and your posture and circulation can suffer, increasing the risk of strain and injury.
• Your screen
It is important to adjust the brightness of your screen. A good rule of thumb is that your screen should not be brighter than the brightest point in your room. This means you should never work in the dark!
Glare or reflections on your screen can be very distracting, not to mention bad for the eyes. Avoid facing your screen towards a light source.
Finally your screen should be at least an arm’s length away from you. When seated, you should have your screen positioned so that you are staring straight ahead with a relaxed neck.

• Your keyboard
Your keyboard should be relatively close to your screen, so that when you type your elbows can rest on your desk. This puts your arms in a resting position and reduces the strain on your wrists.


Tips and Tricks For Your Workspace
Along with ergonomic considerations, there are other factors involved in optimizing your workspace. Here are some tips and tricks:
• Lock your workspace door
If you have unruly kids or pets, get a lock on the door and get used to using it when you leave your desk. It may feel strange to lock a door in your own home, but keep in mind that your livelihood is behind that door. Little accidents like a spilt drink or a deleted file could cause serious consequences. If you do choose to lock your door when you’re away from your desk, give a key to someone you trust also, just in case.
• Buy some sound-isolating earphones
You don’t want your neighbour’s construction or heavy-metal marathon ruining a whole day’s work. These cost between US$30 to US$80, depending on the sound quality and protection you want.
• Keep it light
If your space feels dark, get a cheap mirror and place it opposite a window. This will increase natural light and give the impression of a larger room
• Empty the room of clutter
Since you’ll be spending a lot of time in your office, it’s worth keeping it clutter free. If there’s anything in the room that is not related to your business (a spare bed, boxes or exercise equipment for instance), move it somewhere else. The space should as feel roomy and airy as possible.

• Avoid patterned or dark walls
If your space is a dark colour or has patterned wallpaper, consider painting it white. White walls keep you alert and if you are a designer looking at printed materials, the reflections won’t alter colours.
• Consider a bulletin board or white board
These are all terribly handy for organisation, and if you place them a little ways away will make sure you occasionally get up out of your chair!

Renting a small office either in town or near your home can be a great way of keeping your work and home life separate. It’s also quite fun putting together your own office. Somehow it feels very satisfying knowing you have your own personal office for your business. Here’s a look at the benefits and drawbacks, as well as some tips for working in an office:
Benefits:

• Looks and feels professional
Where working at home can look and feel very unprofessional, an office has the opposite effect. Having clients come to visit is not a problem and you will most definitely enjoy saying things like ‘my offices are located at ...’, ‘step into my office’ and ‘drop by my office tomorrow’.

• Separates home and work
Having your work take place outside your home goes a long way to keeping life and work separate. As a