Derek Ralston

personal transformation through self-experimentation

5 Simple Ways To Prevent Carpal Tunnel When Writing

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“I have a neighbor who was a Software Engineer for 30 years, and he can’t even use one of his hands any more,” my coworker said over lunch the other day.

I’d been doing wrist stretches when we got into a discussion about carpal tunnel. I was a bit shocked by my coworker’s story, and decided to do some research. I found other personal accounts of writers and office workers losing function of their hands over time:

I’m good at obsessing about something that either interests me or is bothering me—this covers both. Since I started writing every day, I’ve been having some of my own hand and arm pain (to a lesser degree). I’m motivated to proactively improve my situation because:

  1. I want to keep being able to use my hands into old age
  2. I want to keep writing without pain
  3. I want to prevent carpal tunnel (see WebMD), cubital tunnel (see WebMD), and Writer’s Cramp / dystonia (see WebMD)

5 simple ways I prevent carpal tunnel when writing

1. Keep good posture (even while sleeping!)

Arms at 90 degrees | DerekRalston.com | Photo by Carla Gabriel Garcia

Keeping elbows in and arms at 90 degrees at my standing desk

Whether I’m sitting or standing at my desk, I try to keep my elbows bent at 90 degrees (see image for reference) and close to my sides. I also try to keep my wrists neutral and engage my core (what’s your core?). At work, I’m usually sitting. At home, I’m usually standing. The key is that I’m frequently moving around (read more about good typing posture at WebMD).

While sleeping, I try to make sure my arms are stretched out comfortably, with my wrists in a neutral position. There are wrist braces available to be worn during sleep, but I’m not (yet) at the point of needing one.

2. Create an ergonomic workspace

When I first started writing every day, I would sit on my couch with my laptop on my lap. I quickly learned that that wasn’t a sustainable way for me to write from the back, wrist and neck pain that soon followed. I upgraded to this standing desk which forces me to engage my core and helps me feel more energetic when writing.

Measuring height for standing desk | DerekRalston.Com | Photo by Carla Gabriel Garcia

Measuring my height to see if standing desk will rise high enough

I’m pretty tall (6’2”), and the first standing desk I bought actually didn’t go up high enough for me. If you are tall, make sure you measure your standing height from the ground to your elbows (see image for reference). Then look for a standing desk that rises to at least that height.

I was still having some pain in my wrists and forearms so I switched out my generic mouse and keyboard for an ergonomic mouse and keyboard from Microsoft. I’ve found them well worth the price (which is on the lower end for and ergonomic keyboard and mouse). I used to think it was good to keep my keyboard on an incline but recently learned that’s bad for your wrists. I now keep my keyboard tilted slightly downward (to keep in a more neutral position).

When writing by hand, I sometimes like to vary my grip by using a PenAgain. The writing isn’t as pretty, but it gets the job done and allows me to use my hand and wrist differently from a normal pen. Let me know if you try it (add a comment below).

3. Stretch wrists and arms frequently

Arm stretch to prevent carpal tunnel | DerekRalston.com | Photo by Carla Gabriel Garcia

Performing my favorite wrist stretch to prevent carpal tunnel

Here’s my favorite stretch for wrists (see image for reference). A study found that two out of three carpal tunnel patients were able to avoid surgery by performing this stretch.

I’m not sure if it was due to the standing desk, but I also found that my triceps were getting really tight. I use this overhead stretch to loosen my triceps. I also use this foam roller on my triceps and forearms for a deep tissue self massage.

4. Take breaks frequently

I take 5-minute breaks every 25 minutes (using my Pomodoro timer—I talk about this technique in more detail here). During these breaks, I find ways to move around and do my stretches. Over the last month, these breaks have really helped me (both physically and mentally) to recover my energy levels and prevent exhaustion.

5. Get massages

My massage therapist was the first one to let me know how bad my forearms and triceps had gotten. I didn’t know how bad they were until I felt the pain (and relief) of an arm massage. I try to get a massage every month (or more frequently if I’m in pain). If you don’t want to pay for a massage that often, you can always ask your partner or get a foam roller.

How do you prevent carpal tunnel when writing?

So far (it’s been about a month), keeping good posture, having an ergonomic workspace, stretching my wrists and arms frequently, taking breaks, and getting massages regularly, has helped me stave off carpal tunnel. I’m curious—what do you do to prevent hand and arm pain due to writing? Add a comment below to let me know. And while you’re at it, make sure to sign up for my private newsletter to stay updated on my latest productivity and health tips.

Photos by Carla Gabriel Garcia

How I Sleep Better (So I Can Write Better)

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I try to keep a regular sleep routine so that I can be my best at writing and work. This involves wrapping up writing before dinner, finishing dinner at least 2-3 hours before I want to go to sleep, getting off the glowing screen, and reading in bed for an hour. But even with this relax-before-bedtime routine, I’ll sometimes notice that I’m feeling over-energized at bedtime, or slightly stressed if I had a long day at work.

Other times, I’ll have shifted my sleep schedule out a few hours, and need to shift it back in. For example, I might sleep in later on the weekend, and come Sunday night, I can’t get back on my weeknight sleep schedule. When I’m traveling and changing time zones I run into a similar problem.

Here’s how I’ve been able to keep a fairly regular sleep routine with the help of natural sleep aids like melatonin and magnesium:

Magnesium for when you’re feeling over-energized or stressed at bedtime

When feeling over-energized or stressed (or if I’ve consumed some caffeine / alcohol that day), I take magnesium as a sleep aid. I usually take it a few hours before I want to go to bed. Magnesium is nature’s muscle relaxer. It helps keep our blood pressure normal, bones strong, and heart rhythm steady (see WebMD). I’ve noticed that it helps me get better, more deep sleep.

Unlike melatonin, magnesium doesn’t make me sleepy when I take it. But it does relax me into my bedtime routine. I like to take the Now Foods brand, in capsule form as it’s easier to swallow than tablets (it’s available on Amazon). Magnesium citrate is more easily used by the body than magnesium oxide (the stuff they sell in the drug store).

Caffeine and alcohol drinkers have another reason to take magnesium- if you drink caffeine or alcohol on a regular basis, that can make you deplete your magnesium reserves (see University of Maryland Medical Center). This is because caffeine and alcohol consumption cause the kidneys to release extra magnesium.

Melatonin for when you need to re-adjust your sleep schedule / change time zones

Note: As of July 2018, I no longer supplement with melatonin. Listening to my body, I realized I don’t need it, as my body naturally produces enough of the stuff.

If I’m trying to recalibrate my sleep schedule on a Sunday night (or changed time zones), I’ll take melatonin as a sleep aid. Melatonin is a hormone that helps control our sleep and wake cycles (see WebMD). Melatonin is naturally occurring in some meats, grains, fruits and vegetables. We also produce it in our bodies (although less as we age). I try not to take melatonin every night, as you can develop a tolerance for it over time. I take it when I need it.

I take melatonin 30 minutes before bedtime. I prefer taking the sublingual (tongue-dissolving) form as it starts working faster and is more easily used by the body. The brand I use is Source Naturals (it’s available on Amazon). For sublingual melatonin, I take 1-2 mg. Any more than that, and it will give me a sleep hangover, where I wake up feeling overly groggy. A lot of drug stores sell melatonin in ridiculously large doses. You really only need .5-2 mg to do the trick. If you happen to have a larger size (ex. 3 mg), you can cut the pills in half (here’s a pill cutter on Amazon).

What are your experiences with natural sleep remedies?

I’d love to hear about your experiences with melatonin and magnesium, along with any other natural sleep remedies you’ve discovered. Add a comment below to start the discussion. Make sure to join my private newsletter (see below) so I can keep you updated on future health and productivity tips.

Photo by Carla Gabriel Garcia

How I Use the Pomodoro Technique to Manage My Writing Time

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Two weeks ago, I started a writing experiment. For one month, I am writing every day. As part of my daily writing habit, I have been using a time management technique called the Pomodoro Technique. The technique originated in Italy (pomodoro means tomato in Italian), and it involves fully focusing on your work activity for 25 minutes (which is equal to 1 “Pomodoro”), followed by a 5-minute break. I decided to use the Pomodoro Technique as a way of gamifying my writing tasks and setting mini-goals for myself.

When writing with the Pomodoro Technique, I use the iPhone app Focus Keeper (When I’m on the laptop, I use the Time Doser app for Chrome). Using the timer, I go into “monk mode” for 25-minute increments to write, followed by 5-minute breaks. While this was working fine as a way of timeboxing my writing time, I still had some unsolved challenges with my Pomodoros.

My challenges with Pomodoro

I suspected that I was using the Pomodoro Technique without fully leveraging it. I felt that I could be even more focused during my writing sessions if I got a handle on the following challenges:

1. Next Step

I didn’t have a clear direction on what writing tasks I would be tackling each day. This meant that when I finished a writing task, I would often get distracted and not have a clear plan for my next step.

2. Interruptions

I found myself getting interrupted in the middle of my Pomodoros and not knowing how to handle them. Many of these interruptions were actually me slipping into thinking there was some higher priority that required my attention. I also wasn’t tracking these interruptions.

3. Breaks

I would often skip the 5 minute (and longer) Pomodoro breaks as I felt it was more important for me to continue on a task. I’d get in the flow of things and not want to take a break. Later in the day, I would feel exhausted.

Francesco to the rescue

It was time for me to do some additional research on the Pomodoro Technique to see if its developer (Francesco Cirillo) had any suggestions for handling my challenges. I purchased his book (it’s only available on the official Pomodoro website, don’t be duped by the unofficial books on Amazon) and got to reading it. I found the book extremely helpful, simple, and well-written.

How I solved my challenges

1. I started my writing session off with planning.

A work day contains several Pomodoros. How should you organize them to make the day more effective? Optimizing your work schedule is the result of a continual process of observation and feedback. The objective is to reinforce the concept of a regular succession of activity as much as possible.

-Francesco Cirillo, The Pomodoro Technique

I started using my first Pomodoro of the day to optimize my timetable and choose the writing activities I’d like to tackle that session. I determined the number of Pomodoros I had available in the session, prioritized my writing activities, and wrote them down as a to-do list. I tracked their completion, marking an X next to each activity as I completed a Pomodoro, and crossing it out at the end.

2. I handled interruptions and protected my Pomodoros.

Experience shows that once you’ve started using the Pomodoro Technique, interruptions can become a real problem. That’s why an effective strategy is needed for minimizing interruptions and progressively increasing the number of Pomodoros that can be accomplished consistently without interruptions.

-Francesco Cirillo, The Pomodoro Technique

I learned that if my Pomodoro is definitively interrupted, I should consider it void and restart my timer (Pomodoros are indivisible). For internal interruptions (ex. a thought I have about something more urgent), I track these by adding an apostrophe (‘) next to my X’s on my activity to-do list. For external interruptions (ex. face-to-face conversation), I politely let the person know I’m busy and add a minus (-) next to my X’s on my activity to-do sheet. In either scenario, I then add a new writing activity if needed. Tracking interruptions helps me reflect at the end of each writing session on how I can minimize these in the future.

3. I took my breaks!

The 3– 5 minute break gives you the time you need to “disconnect” from your work. This allows the mind to assimilate what’s been learned in the last 25 minutes, and also provides you with the chance to do something good for your health, which will help you to do your best during the next Pomodoro.

-Francesco Cirillo, The Pomodoro Technique

I realized that there is no need to rush through my Pomodoros or skip my breaks. Instead, I try to take my time and enjoy the act of writing. I make a real effort to get up and move around during my breaks. This allows my mind to process what it has just learned. I also try not engaging in any activities during the break that use significant mental energy.

How many Pomodoros did it take you to read this?

That’s a trick question— you aren’t supposed to be tracking Pomodoros during your free time :-). But since you’re still here, I’d love to know your experiences with using the Pomodoro Technique or other methods for managing your writing time. Feel free to add a comment below, and while you’re at it, sign up to my private mailing list for updates on my latest writing productivity tips.

Photo by Carla Gabriel Garcia

How I Fuel My Writing Without Coffee

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Dear Writer:

This is a P.S.A. from yours truly regarding your coffee consumption. Are you drinking coffee right now? Do you need coffee to write? Do you ever use coffee to get through the day, only to feel more stressed after drinking it? Have you tried to quit and suffered caffeine withdrawal headaches? Do you suspect a link to your heartburn digestive issues? Perhaps your body has been sending you signals that you should take a break from coffee or at least dial it down a notch. Here are some warning signs that you may want to take a break from coffee:

  • An increase in stress and anxiety due to coffee consumption (see Duke Medicine research on the coffee and stress link)
  • Lack of sleep after having consumed caffeine late in the day (after 3pm)
  • Difficulty relying on the body’s natural energy reserves due to coffee addiction
  • Caffeine withdrawal headaches when trying to quit coffee

Why I started researching coffee alternatives

When I’m not drinking matcha green tea, I’m usually drinking coffee. I love the stuff and the energy it provides me. But lately it seems my body is telling me it needs a break from it. A few months ago, my digestion started acting up on a daily basis. I would get heartburn after each meal. I went to urgent care and found out my stomach problem would take some time to heal. I was unknowingly aggravating it by drinking coffee (especially on an empty stomach). The acidity in coffee is associated with digestive discomfort and heartburn.

Tapering down with decaf

After my digestion problem, I tried quitting coffee, only to get caffeine withdrawal headaches. I didn’t realize I should’ve been tapering down on the caffeine instead of drastically depriving myself. An easy way to taper coffee consumption is by blending regular coffee with decaf. I started with a 50 / 50 blend, and each day, I added more decaf and less regular, until I was drinking 100% decaf.

However, decaf coffee is still acidic, and contains some caffeine, so drinking that wasn’t an option either. At that point, I was ready to switch from decaf. coffee to an alternative. Here are two of my favorite coffee alternatives (let me know in the comments if you’ve found others!):

Healthy Coffee Alternative #1: Matcha Green Tea

Matcha is my favorite coffee alternative (evidence of my obsession: Matcha Reviews). This green tea powder may not taste anything like coffee, but for those of us that who like to drink coffee for the energy-boosting effect, matcha packs a formidable punch. A cup of matcha has a third of the caffeine of coffee, and it is released at a slower rate. Instead of a sudden spike in energy and jitters, matcha provides a more even, calm source of energy that lasts longer than coffee. This is due to the high level of l-theanine, an amino acid which provides calm alertness (see l-theanine health benefits on WebMD).

In addition, matcha is easier on the stomach. It is an alkaline, unlike coffee which is very acidic. Matcha contains a high amount of antioxidants (10x that of regular green tea). Due to the high level of antioxidants, matcha is even under study for prevention of cancer. Unlike coffee, matcha doesn’t stain your teeth and helps control dental plaque. If you want to try it, you can see my top matcha picks from 2015 here.

Healthy Coffee Alternative #2: Chicory Dandelion Carob “Tea”

This “tea” blend I discovered tastes surprisingly similar to coffee. It includes chicory root, dandelion root, carob, and ramon seeds (unlike matcha, there are no tea leaves in this blend). It has no caffeine or acidity, so you get the coffee flavor without the negative side effects. It is also contains the prebiotic inulin from the carob root, which is good for digestive health (see inulin health benefits on WebMD).

While the antioxidants in this blend don’t compare to that of matcha, there are some beneficial antioxidants (from the carob, dandelion root and ramon seeds) and nutrients that will provide a more steady source of energy than coffee. If you’re interested in trying it, I really like Teecino organic dandelion dark roast tea (It’s available on Amazon, I currently have a few boxes of this in stock in my pantry!).

Comparing Coffee with the Alternatives

Here’s a table comparing coffee, matcha, and chicory tea’s caffeine content and acidity:

Beverage Caffeine Acidity Tasting Notes
Coffee 95 mg High A roasted, aromatic and sometimes bitter flavor.
Matcha Green Tea 34 mg Low / Alkalizing A bittersweet, grassy flavor. Not the same as coffee, but has a similar bitter morning beverage kind of flavor.
Chicory Dandelion Tea None Low / Alkalizing A savory, coffee-like flavor with hints of dark chocolate from the carob.

Slow and steady wins the race

Taking a break from coffee isn’t as difficult as you would think. And it’s well worth it for your writing productivity to get back to your body’s natural rhythm. Don’t forget to try my tapering solution to gradually cutback on coffee without the headaches. Be gentle with yourself. Try a 50 / 50 combo of decaf and regular coffee, then progress to 100% decaf, and finally switch to a coffee alternative. Let me know how it goes by adding a comment below, and be sure to sign up for the newsletter below to stay updated on other health and productivity tips for writers.

Photo by Carla Gabriel Garcia