Typing Break and WorkRave: Keep RSI at Bay June 4, 2007
Posted by Carthik in applications, gnome, ubuntu.trackback
I woke up on Thursday with a left arm more painful than a 100 episodes of Wheel of Fortune. I had almost pulled an all-nighter the night before to finish reviewing/correcting a paper. I went to the doctor, fearing the worst. My left wrist was aching, and no change of position or angle would suppress the hurt.
The doctor said I had tenosynovitis - which is a member of the much talked-about Repetitive Strain Injuries. He advised me against using the laptop on my lap - this keep my hands all hunched up together. He also advised a couple of days of rest. So needless to say, I haven’t typed much over the weekend, though I wanted to write a short guide on implementing a Getting Things Done workflow in Linux. I had set things up for GTD the past week, and the search for tools that work on Linux was frustrating, to say the least. I finally had to narrow it down to an online tool that seems very capable of the task. I have been itching to write the article and yet have resisted.
Monday brought me back to work, and I thought I should look at options to reduce the risk of recurrence of the pain. For two reasons - the pain was real bad, and the doctor said that repeated occurrences of RSI would lead to the much-dreaded Carpal Tunnel Syndrome and perhaps permanent numbness of the digits in my hands.
GNOME is very advanced when it comes to providing methods to save your hands.
There is the Typing Break in GNOME’s keyboard preferences dialog (System -> Preferences -> Keyboard). Here’s a snapshot:
It is easy enough to ask you computer to lock up every once in an hour or so for 5 minutes to enforce a break.
But for those of us who are not satisfied with a fly swatter to swat flies, there is workrave, with the little sheep for a mascot.
You can install workrave using:
$sudo apt-get install workrave
Once installed, you can add it to your panel as an applet by right-clicking on a panel and adding the applet:
.
Once on the panel, you get to right click on the panel applet and set preferences:
There’s a whole lot to choose from - you can choose to have micro-breaks of less than minute every 10 minutes, say. You can also enforce a longer break every hour or so. A break of 5 minutes every hour seems normal. You can also choose whether to be able to postpone the break when you get the warning of an impending break or not. A break can be either just a disabled keyboard, or a locked screen too, just so you don’t use your mouse to sneak a peek at you mail, or visitor stats 
Workrave also has a neat feature where you can exercise your fingers, wrist, neck and arms during the break - there is an on-screen display of how to do the exercise and a virtual character does it with you. Marcel has written about workrave in detail and even has some more screenshots - including one of the dudette who does the exercises with you.
In addition to the forced typing breaks, I am thinking this would be a good time to switch to the Dvorak keyboard layout. The initial learning phase where typing gets really slow is what’s holding me back. Maybe that is one thing to filed under “someday/maybe” in my GTD system.
One thing that helped me a great deal was to start using the mouse with my non-dominant hand. I have a wireless mouse and keyboard so this was easy to do. It took me a week to get very comfortable doing so, and now I can switch back and forth without any trouble. I also run workrave, and try not to get annoyed when it tells me to leave my computer for ten minutes.
The one change that has completely eliminated my hand and finger discomfort — completely — is switching to the Dvorak keyboard. When I started the switch, I did it mostly out of curiosity and as a brain exercise. However, now that I have completed the switch and can type well in Dvorak, I am absolutely astonished that I can type all day without any discomfort at all.
After having gone through the switch, I enthusiastically recommend this as an option for people with similar pain. It makes a huge difference.
Now, there are two problems with switching to Dvorak:
1) While switching from QWERTY to Dvorak, you will probably go through a period of one week or more, YMMV, where it is difficult to talk at all, and you must carefully think about the keys you are pressing. Basically, you are retraining your brain and your fingers’ muscle memory to learn a new trick. This part is admittedly painful, but it does pass.
2) Typing on someone else’s QWERTY keyboard will cause you to regress to a hunt-and-pecker typist. I know of some people who can type well on either QWERTY or Dvorak, but I am not among them. I am now definitely a Dvorak typist.
Those are the two big problems, but I can tell you that I’m very happy that I switched.
Aside from the advice to switch to dvorak, which I fully support, I can also recommend an ergonomic keyboard. The most advanced and by an amateur’s opinion most ergonomic keyboard is the Microsoft Natural Ergonomic Keyboard 4000 I’m using it myself for quite a while now. Unfortunately the multimedia keys don’t work under linux yet, but there’s work underway. It’s an awesome keyboard really. I love Microsoft for their hardware.
The java GTD tool thinkingrock might also be a good match for implementing GTD in ubuntu
I too switched hands for my mouse, left hand when at work, right hand when at home.
It’s helped no end in reducing shooting pain in my fingers!
I hope you find a solution soon.
Really looking forward to that article on GTD when you’re recovered enough to write it. I’m currently implementing GTD mainly using Remember The Milk.
Hey, if you’ve got a good chunk of change and you really want something that’ll help reduce RSI, try out the datahand:
http://www.datahand.com/
I’m trying to save up to get one, but I know a couple of people that use them and say that it reduces movement in typing almost completely and improves their wpm speed…might be something worth looking into.
If typing is the main source of your problem (as it was for me), you might try the Kinesis contoured keyboard from kinesis-ergo.com. I’ve been using one almost exclusively for over eight years, and it has helped immensely. By the way, before I found the Kinesis, I tried the Microsoft Natural keyboard, and found it noticeably worse (for me) than an ordinary keyboard. Remember that there is a lot of individual variation in RSI stressors, and that one size definitely does not fit all.
Some GTD apps for Ubuntu that I’ve used and like:
The sublime (web-based multi-user) - “Tracks”
http://www.cooldown.com.ar/2006/12/16/install-tracks-on-ubuntu-or-debian/
http://www.rousette.org.uk/projects/tracks
The ridiculous (scripted text files) - “Todo.txt”
http://code.google.com/p/todotxt/
http://www.todotxt.com/
Dvorak? Use colemak. We all know qwerty sucks, but Dvorak was desinged to be easy to learn from nothing. Colemak is better than dvorak, simply put, and it’s easy to learn for qwerty users. You won’t find people nowadays who’ve never used a keyboard before.
qwfpgjluy;
arstdhneio
zxcvbkm,.
http://www.colemak.com
I’ll stop typing about it; just visit their site.
Typed in colemak.
[...] GNOME is very advanced when it comes to providing methods to save your hands. (more…
[...]
Really looking forward to that article on GTD when you’re recovered enough to write it.
Learning Dvorak has definitely reduced my wrist strain a great deal. If it helps push the decision, a year later, I’m typing 10 wpm faster in Dvorak than I was in Qwerty after touchtyping for >10 years in it. The first two weeks suck, and I did drop it the first time I tried to switch, only to try again a few months later. I recommend going to dvzine.org, printing out the keyboard standup, and pinning it to the wall next to your monitor. It’s been one of the best computer habits I’ve picked up in a long time.
Have you looked at GTDTiddlywiki? It’s an adaptation of Jeremy Rushton’s Tiddlywiki (a wiki embedded as Javascript into a single html page) that implements GTD. Runs in any (sensible) browser …
http://shared.snapgrid.com/index.html
“Thinking Rock is a free software application for collecting and processing your thoughts following the GTD methodology… Multi-platform: use it at home and at work, written in Java thus run on Linux, Macintosh, or Windows… It’s free…” (http://www.thinkingrock.com.au)
Learning Dvorak can be an initial strain on your fingers. Afterward, it’s so much better. Take it from someone who’s been there. I suggest you let your fingers get over this little hump, and then learn Dvorak.
The reason learning Dvorak is going to put that extra strain is because you’re going to have your normal workload, and you’re going to need to get it done in a timely manner, currently requiring Qwerty. And on top of that, you’re going to be doing Dvorak exercises (package dvorak7min), so you will probably be typing more.
When you have hurt fingers or wrist, you shouldn’t be typing more, even if half of the typing isn’t as bad as the other half. Typing period is worse than no typing at all.
So give your hands all the breather they are able while the can. Use a mouse a lot. Skype and Ekiga! If people aren’t on it, just leave an away message in your normal IMs with your Skype/Ekiga name.
Copy and paste (with a MOUSE, not pinky-index). And go outside and read a book.
I suffer with this. But here is the wierd thing. It is not in my right hand (mouse hand). Its in my left and is caused by me leaning on my left arm / elbow.
I am waiting for GTD as well
thanks for this one
So…still looking forward to the GTD post…!
I use the mouse a lot (especially scrolling) and do occasionally get a pain across the top of the hand, sometimes use my left hand instead which gives it a bit of a rest and does help somewhat.
When at home I try and use my graphics tablet instead of a mouse and found this really helps (as I’ve founf with my wireless mouse it’s very easy to forget for an instance and go back to using my right hand without noticing until it’s painful again).
I suffer from RSI too. Here are the three most useful things I have discovered in the last year:
1. Thoracic Outlet Syndrome is frequently mislabeled as Carpal Tunnel Syndrome. Check out the book “It’s Not Carpal Tunnel Syndrome!”
2. Goldtouch split keyboards (I have the KFKE87YB) are excellent — so much better than the MS Natural clones (and narrower, allowing the mouse to be closer)
3. Problems in the fingers/hands/arms can be caused by problems “upstream” — such as the shoulders and neck. Massage from a *good* LMT who has treated RSI before can help.
Good luck!
P.S. Found your site searching for Colemak resources. Heh!
Although I’ve gone back to qwerty, I did try dvorak for a while. I got my English typing speed very high, but programming is impossible. The access to brackets and puncuation such as ; is impossible in dvorak.
Try GTDTiddlywiki. It’s an adaptation of Jeremy Rushton’s Tiddlywiki (a wiki embedded as Javascript into a single html page) that implements GTD and its really good.
This is a really useful blog and I have bookmarked it. Could do with a bit more colour though - just a thought!
[...] GNOME is very advanced when it comes to providing methods to save your hands. (more…
[...]
[...] is very advanced when it comes to providing methods to save your hands. (more…
Share and Enjoy: These icons link to social bookmarking sites where readers can share and [...]
[...] digits in my hands. GNOME is very advanced when it comes to providing methods to save your hands. (more…
Share and Enjoy: These icons link to social bookmarking sites where readers can share and [...]
I would agree with most of the points. Some of these issues can be eliminated all together if you use pronexis or similar.
The advancement now with voice recognition software and other associated products can cut down on these issues and potential RSI exposure from being exposed to constant keyboard exposure practically eliminated.
I was recommended by the specialist provided by work to have a keyboard which did not have a numberpad on the side which I use my mouse. Its more natural to be using things directly in front of you.
I ended up going for the Goldtouch keyboard and the Evoluent vertical mouse.
The mouse takes some getting used to and uses different muscles with you having to move your arm instead of your wrist.
The keyboard is ideal for me with it having normal sized keys and a CTRL button on the right hand side. It may not appear important but most of the shortcuts I use are on the same side and I instinctively use the same hand. Having the CTRL on the other side of the keyboard helps a lot and I use both hands for these shortcuts – I had to retrain myself to do it though.
I don’t use the split/bendy feature of the keyboard, it doesn’t feel natural to me.
Thanks for the post - this will help to make breaks many and often.
Luckily, I switched to Dvorak before it started to hurt. I actually switched because I heard you could type faster, but that didn’t really happen. However, I noticed how much less tired my hands and arms got, and I stuck with it.
I have tendonitis as well, from computer use 8+ hrs. everyday and playing a drum kit for 3 hrs. every night.
I switched to a vertical mouse, as well, and I’m using my left-hand instead. I figured it took 9 yrs. for my right hand to go bad…I mine as well give it a break for a few yrs.
I’m a programmer, I’m not sure I could use a non-qwerty keyboard effectively, however.
I would agree with most of the points. Some of these issues can be eliminated all together if you use pronexis or similar.
The advancement now with voice recognition software and other associated products can cut down on these issues and potential RSI exposure from being exposed to constant keyboard exposure practically eliminated
I’m a professional ergonomist (and amateur Ubuntu user).
Fancy keyboard layouts and shapes are often touted as panaceas for ‘Upper Limb Disorders’ (the prefered term; RSI is innacurate). I’m deeply sceptical about them, for various reasons.
For pragmatic reasons, we have to accept that we’re stuck with QWERTY (or QWERTZ or AZERY etc - remember that Ubuntu is multilingual
). Going back and forth between them and another layout is a bad idea.
In any case, the putative advantages of, eg, Dvorak, apply more to the specific skill of touch typing. They increase speed by limiting finger movements (since they are based around letter frequency). However…firstly, most users are not proper touch typists (I’ve been using a keyboard for over 25 years and still haven’t got around to Mavis Beacon). Secondly, excessive finger movement is not the problem with ULDs.
The biggest conributors to ULDs are:
a) insuficient workbreaks
b) poor posture
c) work stress which often leads to a) and c)
So, yes, remember to take proper breaks. Something like Workrave may well be useful. So might being a member of a Trade Union - or at least making sure you have good work relationships and control over your scehedule and pace of work.
Use your rest brakes sensibly. Stand up. Stretch. Do (gentle!) exercise such as rolling your shoulders, neck, wrists and trunk. Stroll around.
Most important: THINK POSTURE Make sure your chair, worksurface, keyboard and screen are positioned sensibly. You should be able to sit up straight, forearms parallel to the floor or slightly lowered, wrists supported and straight. Is your chair properly adjusted? Do you need a footrest? A wrist rest? (Or are you slouched on the couch pecking away at a laptop?).
Finally…I bet that most readers at this very minute are sitting with their shoulders hunched and tensed. I know I am. Take a deep breath, slowly release and drop those shoulders. Relax…Go on, do it…ahhhh! That’s better, isn’t it? Get into the habit of doing this and it will save you a lot of trouble.
[...] GNOME is very advanced when it comes to providing methods to save your hands. (more…
[...]
[...] is very advanced when it comes to providing methods to save your hands. (more…
addthis_url = [...]
Bay
“It’s fried rice, you plick!”
Posture is very important for any computer use regardless of anything else. RSI is a serious issue and can have lifelong damaging effects so taking a break every 30 minutes of so is a must.
great idea for easy life..I hope it’s applied soon
Keep RSI at bay by checking your posture at the computer.
Thanks for sharing this great idea…and make us easy life.
It is extremely important when operating any repetitive act to keep changing the way you sit. If not in the long term you will really pay (unless of course you can sue someone for your injury in which case they will really pay!).
So…still looking forward to the GTD post…!