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Learning Online : Creating a Workspace
Creating a Workspace: sub-module 7 of 7 of studying smart
This module will explain some of the ways that you can improve your study habits. It is useful to learn good study habits and techniques in order to make the most out of your studying. Learning how to study can help you study more efficiently.
Tips
- Check your Desk
Assess your workstation area with the Ontario Ministry of Labour's Guide: Computer Ergonomics: Workstation Layout and Lighting. Small changes can make a big difference in your comfort. - Sleep Tech-free
Limiting tech use at bedtime will help you get a better sleep, so you can feel good and be productive in the day. Experts recommend that you eliminate smartphone use in the hour before bed, and avoid charging your phone in the bedroom. - Get Mindful with your Mobile
Is real life passing you by while you check your phone and scroll endlessly? Taking a day or two to track your mobile habits will illuminate any areas of concern. We've got lots of tips to help you here. - Never Text while Driving!
Not only is it extremely dangerous, it's against the law! The Ontario Ministry of Transportation provides information about Distracted Driving and answers some FAQs.
Assess your workstation area with the Ontario Ministry of Labour's Guide: 
Limiting tech use at bedtime will help you get a better sleep, so you can feel good and be productive in the day. Experts recommend that you eliminate smartphone use in the hour before bed, and avoid charging your phone in the bedroom.
Is real life passing you by while you check your phone and scroll endlessly? Taking a day or two to track your mobile habits will illuminate any areas of concern. We've got lots of tips to help you here.
Not only is it extremely dangerous, it's against the law! The Ontario Ministry of Transportation provides information about Mobile Habits and Mental Health
Rethinking Our Smartphone Use
How Smartphones Sabotage Your Brain's Ability to Focus (5 minute video)
Helpful Apps
There are many apps out there that claim to help with mental health. How useful are they?
Internet Addiction
What the Internet is Doing to Our Brains
What the Internet is Doing to our Brains (4 minute YouTube video).
Is it Real?
Addictive behaviours around internet use include:
- preoccupation with online activities interferes with social, occupational or other areas functioning.
- experience of withdrawal symptoms (eg. irritability, trouble sleeping, cravings) when attempting to reduce the activity
- hiding or lying about the amount of time you spend online
- depending on internet activities to escape from negative feelings
Internet habits may be associated with other 'behavioural addictions' such as shopping or pornography, but Gambling Disorder is currently the only behavioural addiction in the DSM-V.
Internet Addiction is not considered a distinct mental disorder, as it lacks some criteria of conventionally recognized addictions and may be a symptom or manifestation of other, existing disorders. The DSM-V has recommended Internet Gaming Disorder for further study.
Sources:
American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders, 5th Ed. (DSM-5). 2013.
- Can You be Addicted to the Internet? - Opens in a new windowAmerican Psychiatric Association 2016
- Addictions and Problematic Internet Use - Opens in a new windowCanadian Mental Health Association
Support for Internet Addiction
Some people may benefit from engaging with support groups such as those below. Caution should be used to make sure that participation does not become an excuse to spend more time online, and that the group's values are aligned with your own.
Ergonomics
Check your Desk
Task Design
People who do continuous, intensive computer work, such as data entry, for prolonged periods during a shift are at increased risk of developing a number of health problems. These include: visual fatigue, headaches, upper limb musculoskeletal injuries (e.g., carpal tunnel syndrome), and back pain (Ontario Ministry of Labour).
Try incorporating these preventative habits into your routine:
- Take short brisk walks throughout the day. Besides improving your physical health, this will help relieve stress and improve concentration
- Try using the mouse with your non-dominant hand for a while. This will cut down on RSI risk and it's good for your brain!
- Do gentle stretches regularly throughout the day
- 'Stretch' your eyes once in a while. Focus on a distant object for 30 seconds, then a mid-range object for 30 seconds
Helpful Apps
There are a variety of customizable apps available for your desktop computer that will remind you to take a walk, stretch, or exercise your eyes. Using an app can really help mitigate the health risks of sitting at a computer all day long.
Sleep
About Sleep
Good 'sleep hygiene' is critical for academic performance, productivity, mood, mental health, physical fitness and more. Some technology habits severely disrupt human sleep patterns and can cause cumulative sleep deprivation.
Why Do We Sleep?
The fascinating science of sleep, by a renowned circadian neuroscientist (22 minutes video)
Helpful Apps
- f.lux App - Opens in a new windowReduces sleep disruption caused by night-time computer use by adjusting the light spectrum on your digital display to match your natural environment.
- Sleep Diary Worksheet - Opens in a new windowfrom Psychology Tools (licensed under Creative Commons) 2016
- Checklist for Better Sleep - Opens in a new windowfrom Psychology Tools (licensed under Creative Commons) 2016
- Calm App - Opens in a new windowCalm is ideal if you enjoy listening to relaxing stories while you fall asleep.
- Daylio - Opens in a new windowSelf-care bullet journal with goals, mood diary & happiness tracker
- Sleep ResetAdvice tailored to your specific needs, sleep assessment, coaching and tutorials.