{"id":227609,"date":"2020-04-23T09:54:19","date_gmt":"2020-04-23T07:54:19","guid":{"rendered":"https:\/\/loudavymkrokem.cz\/?p=227609"},"modified":"2026-06-07T12:53:38","modified_gmt":"2026-06-07T10:53:38","slug":"home-office-praca-z-domu","status":"publish","type":"post","link":"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/","title":{"rendered":"Home office: 10 tipov, ako efekt\u00edvne pracova\u0165 z domu"},"content":{"rendered":"\n<p>Po\u010das pand\u00e9mie COVID-19 sa ve\u013ek\u00e1 \u010das\u0165 \u013eud\u00ed ocitla zo d\u0148a na de\u0148 doma a museli r\u00fdchlo rie\u0161i\u0165 to, \u010do my freelanceri a digit\u00e1lni nom\u00e1di pilujeme roky \u2013 ako zvl\u00e1dnu\u0165 <strong>home office<\/strong> a efekt\u00edvne pracova\u0165 z domu.<\/p>\n\n\n\n<p><strong>Mnoh\u00ed zistili, \u017ee pr\u00e1ca doma m\u00f4\u017ee by\u0165 ove\u013ea n\u00e1ro\u010dnej\u0161ia ne\u017e pr\u00e1ca v kancel\u00e1rii.<\/strong> Neraz pozer\u00e1te, \u017ee u\u017e je poludnie a vy ste vlastne e\u0161te ani neza\u010dali a u\u017e mus\u00edte rie\u0161i\u0165, \u010do si doma d\u00e1te na obed.<\/p>\n\n\n\n<p>Ak m\u00e1te doma okrem partnera e\u0161te aj deti, zd\u00e1 sa, \u017ee pr\u00e1ca z domu je nemo\u017en\u00e1 a namiesto \u00f4smich hod\u00edn pr\u00e1ce sed\u00edte pri po\u010d\u00edta\u010di od r\u00e1na do noci, a aj tak ste ni\u010d nestihli.&nbsp;<\/p>\n\n\n\n<p><strong>Sp\u00edsala som pre v\u00e1s p\u00e1r osved\u010den\u00fdch tipov<\/strong>, ktor\u00e9 v\u00e1m pr\u00e1cu doma spr\u00edjemnia a pom\u00f4\u017eu v\u00e1m pracova\u0165 efekt\u00edvnej\u0161ie.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#Patri_rutina_k_home_office\" >Patr\u00ed rutina k home office?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#1_Nastavte_si_pracovnu_%E2%80%93_domacu_rutinu\" >1) Nastavte si pracovn\u00fa \u2013 dom\u00e1cu rutinu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#2_Naucte_sa_pracovat_so_svojim_casom_a_prioritami\" >2) Nau\u010dte sa pracova\u0165 so svoj\u00edm \u010dasom a prioritami<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#Zakladne_pravidla_pre_efektivnu_pracu\" >Z\u00e1kladn\u00e9 pravidl\u00e1 pre efekt\u00edvnu pr\u00e1cu<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#3_Ako_sa_nenechat_vyrusovat_socialnymi_sietami\" >3) Ako sa nenecha\u0165 vyru\u0161ova\u0165 soci\u00e1lnymi sie\u0165ami<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#Moje_tipy_ako_si_ustrazit_cas_na_socialnych_sietach\" >Moje tipy, ako si ustr\u00e1\u017ei\u0165 \u010das na soci\u00e1lnych sie\u0165ach<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#4_Ako_nestravit_jedlom_polovicu_dna\" >4) Ako nestr\u00e1vi\u0165 jedlom polovicu d\u0148a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#Ake_dolezite_je_prostredie_v_ktorom_pracujete\" >Ak\u00e9 d\u00f4le\u017eit\u00e9 je prostredie, v ktorom pracujete?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#5_Pre_produktivitu_je_najdolezitejsie_kvalitne_svetlo\" >5) Pre produktivitu je najd\u00f4le\u017eitej\u0161ie kvalitn\u00e9 svetlo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#6_Ako_vybrat_stol_na_pracu_z_domu\" >6) Ako vybra\u0165 st\u00f4l na pr\u00e1cu z domu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#7_Ako_si_vybrat_stolicku_na_home_office\" >7) Ako si vybra\u0165 stoli\u010dku na home office<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#Co_by_kvalitna_stolicka_mala_mat\" >\u010co by kvalitn\u00e1 stoli\u010dka mala ma\u0165?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#8_Ako_sa_donutit_sediet_rovno\" >8) Ako sa don\u00fati\u0165 sedie\u0165 rovno<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#9_Ako_na_bolesti_hlavy\" >9) Ako na bolesti hlavy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/loudavymkrokem.cz\/sk\/home-office-praca-z-domu\/#10_Ako_na_bolesti_chrbta\" >10) Ako na bolesti chrbta<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Patri_rutina_k_home_office\"><\/span>Patr\u00ed rutina k home office?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neviem, pre\u010do si v\u00e4\u010d\u0161ina \u013eud\u00ed mysl\u00ed, \u017ee pracova\u0165 z domu znamen\u00e1, \u017ee pracujete kedyko\u013evek sa v\u00e1m zachce. <strong>T\u00ed, ktor\u00ed chc\u00fa by\u0165 \u00faspe\u0161n\u00ed freelanceri a digit\u00e1lni nom\u00e1di, musia by\u0165 na seba pr\u00edsni.<\/strong><\/p>\n\n\n\n<p>Musia ove\u013ea lep\u0161ie vedie\u0165 pracova\u0165 s \u010dasom a neporu\u0161ova\u0165 vlastn\u00e9 rutiny. Ak toti\u017e budete pracova\u0165 \u201ekedyko\u013evek chcete\u201c, pravdepodobne zist\u00edte, \u017ee cel\u00fd de\u0148 nie\u010do rob\u00edte, ale ani jednu z \u00faloh ste e\u0161te nedokon\u010dili!&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Nastavte_si_pracovnu_%E2%80%93_domacu_rutinu\"><\/span>1) Nastavte si pracovn\u00fa \u2013 dom\u00e1cu rutinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Je dobr\u00e9 si ohrani\u010di\u0165 pracovn\u00fd \u010das.<\/strong> Ka\u017ed\u00fd to m\u00e1 inak. Raz som po\u010d\u00favala podcast s jednou \u017eenou, ktor\u00e1 r\u00e1no vstane, oble\u010die sa ako do pr\u00e1ce, sadne si k pracovn\u00e9mu stolu a ke\u010f skon\u010d\u00ed, ide sa prezliec\u0165 do dom\u00e1ceho. Pom\u00e1ha jej to ohrani\u010di\u0165 si \u010das, kedy pracuje.<\/p>\n\n\n\n<p><strong>My s Luk\u00e1\u0161om zasa m\u00e1me rutinu \u010dist\u00e9ho stola.<\/strong> To znamen\u00e1, \u017ee ke\u010f skon\u010d\u00edme s pr\u00e1cou, upraceme si pracovn\u00e9 prostredie. Schov\u00e1me po\u010d\u00edta\u010de do ta\u0161iek, aj ke\u010f vieme, \u017ee na druh\u00fd de\u0148 ich op\u00e4\u0165 vylo\u017e\u00edme na rovnak\u00e9 miesto.<\/p>\n\n\n\n<p>Potom si ideme zacvi\u010di\u0165, a t\u00fdm sa pracovn\u00fd de\u0148 kon\u010d\u00ed. <strong>Ja cvi\u010d\u00edm<\/strong> pravidelne medzi piatou a \u0161iestou hodinou <strong>ka\u017ed\u00fd de\u0148<\/strong>.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.loudavymkrokem.cz\/wp-content\/uploads\/2023\/05\/pravidelne-prochazky.jpg\" alt=\"Pravideln\u00e9 prech\u00e1dzky\" class=\"wp-image-56668\" title=\"\"><figcaption class=\"wp-element-caption\">Pravideln\u00e9 prech\u00e1dzky s\u00fa mimoriadne d\u00f4le\u017eit\u00e9<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Naucte_sa_pracovat_so_svojim_casom_a_prioritami\"><\/span>2) Nau\u010dte sa pracova\u0165 so svoj\u00edm \u010dasom a prioritami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nespoliehajte sa na svoju hlavu. Nikdy.<\/strong> Popoludn\u00ed by ste mali od po\u010d\u00edta\u010da vst\u00e1va\u0165 s \u010distou hlavou a s t\u00fdm, \u017ee si do druh\u00e9ho d\u0148a nemus\u00edte ni\u010d pam\u00e4ta\u0165 a v\u0161etky \u00falohy m\u00e1te zap\u00edsan\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakladne_pravidla_pre_efektivnu_pracu\"><\/span><strong>Z\u00e1kladn\u00e9 pravidl\u00e1 pre efekt\u00edvnu pr\u00e1cu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Svoje n\u00e1pady a \u00falohy si zapisujte<\/li>\n\n\n\n<li>Doru\u010den\u00fa po\u0161tu vybavujte ka\u017ed\u00fd de\u0148, neodkladajte ju<\/li>\n\n\n\n<li>Nastavte si hlavn\u00e9 ciele pre ka\u017ed\u00fd de\u0148<\/li>\n\n\n\n<li>Pracujte v\u017edy na jednej \u00falohe a nikdy nie na viacer\u00fdch naraz<\/li>\n\n\n\n<li>Udr\u017eiavajte si jednoduch\u00e9 to-do zoznamy (zoznamy \u00faloh, ktor\u00e9 treba splni\u0165)<\/li>\n<\/ul>\n\n\n\n<p>Existuje mno\u017estvo sp\u00f4sobov, techn\u00edk a syst\u00e9mov, ako si udr\u017ea\u0165 poriadok nad svojimi \u00falohami a projektmi. Ak sa zah\u013abite do kn\u00edh o produktivite, n\u00e1jdete ich tis\u00edce. <strong>Najd\u00f4le\u017eitej\u0161ie je v\u0161ak n\u00e1js\u0165 syst\u00e9m, ktor\u00fd bude pracova\u0165 pre v\u00e1s a nie vy pre neho.<\/strong><\/p>\n\n\n\n<p>V\u00e1\u0161 syst\u00e9m mus\u00ed by\u0165 \u010do najjednoduch\u0161\u00ed a najefekt\u00edvnej\u0161\u00ed. <strong>Mne osobne najviac funguje met\u00f3da <a class=\"thirstylink\" rel=\"nofollow\" target=\"_blank\" title=\"Bullet Journal\" href=\"https:\/\/loudavymkrokem.cz\/sk\/doporucujeme\/bullet-journal\/\" data-shortcode=\"true\">Bullet Journal<\/a><\/strong>, kde si vediem v\u0161etky projekty aj denn\u00fd program. Je a\u017e neuverite\u013ene jednoduch\u00e1, tak\u017ee som ju dok\u00e1zala zavies\u0165 zo d\u0148a na de\u0148. K Bullet Journalu pou\u017e\u00edvam e\u0161te klasick\u00fd di\u00e1r a <a href=\"https:\/\/loudavymkrokem.cz\/sk\/notion-aplikacia-organizacia-zivota\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>aplik\u00e1ciu Notion<\/strong><\/a> na vedenie t\u00edmov\u00fdch projektov.<\/p>\n\n\n\n<p><strong>Za seba odpor\u00fa\u010dam tieto knihy na \u010d\u00edtanie<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ma\u0165 v\u0161etko hotov\u00e9<\/li>\n\n\n\n<li>Met\u00f3da <a class=\"thirstylink\" rel=\"nofollow\" target=\"_blank\" title=\"Bullet Journal\" href=\"https:\/\/loudavymkrokem.cz\/sk\/doporucujeme\/bullet-journal\/\" data-shortcode=\"true\">Bullet Journal<\/a><\/li>\n\n\n\n<li>N\u00e1stroje titanov<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.loudavymkrokem.cz\/wp-content\/uploads\/2023\/05\/prestavka-pri-praci-z-domova.jpg\" alt=\"Odmena za produkt\u00edvny de\u0148\" class=\"wp-image-56671\" title=\"\"><figcaption class=\"wp-element-caption\">Odmena za produkt\u00edvny de\u0148<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ako_sa_nenechat_vyrusovat_socialnymi_sietami\"><\/span>3) Ako sa nenecha\u0165 vyru\u0161ova\u0165 soci\u00e1lnymi sie\u0165ami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Skoro ka\u017ed\u00fd sa zhroz\u00ed, ke\u010f sa zo \u0161tatist\u00edk svojho mobilu dozvie, ko\u013eko hod\u00edn denne tr\u00e1vi na Instagrame.<\/strong><\/p>\n\n\n\n<p>Viac ne\u017e 2 hodiny je ve\u013ea, aj ke\u010f sa \u017eiv\u00edte spr\u00e1vou soci\u00e1lnych siet\u00ed. Ja m\u00e1m napr\u00edklad priemerne 1,5 hodiny a \u017eiv\u00edm sa t\u00fdm (ako spr\u00e1vca soci\u00e1lnych siet\u00ed). <strong>Moji zn\u00e1mi, ktor\u00ed sa soci\u00e1lnymi sie\u0165ami ne\u017eivia, tr\u00e1via na Instagrame be\u017ene aj 5 hod\u00edn denne.<\/strong><\/p>\n\n\n\n<p>Je jedno, \u010do rob\u00edte vo svojom vo\u013enom \u010dase, ale ak m\u00e1te pocit, \u017ee v\u00e1m soci\u00e1lne siete liezu aj do pracovn\u00e9ho \u010dasu, je na\u010dase s t\u00fdm nie\u010do robi\u0165:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moje_tipy_ako_si_ustrazit_cas_na_socialnych_sietach\"><\/span><strong>Moje tipy, ako si ustr\u00e1\u017ei\u0165 \u010das na soci\u00e1lnych sie\u0165ach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Telef\u00f3n cez de\u0148 nem\u00e1m pri po\u010d\u00edta\u010di ani na dosah ruky.<\/strong> \u00c1no, ak niekto vol\u00e1, jednoducho vstanem a d\u00f4jdem si po\u0148. Je to zdrav\u00e9 pre va\u0161e telo. Sk\u00faste si ho da\u0165 p\u00e1r krokov od po\u010d\u00edta\u010da a mo\u017eno zist\u00edte, ak\u00e9 ve\u013ek\u00e9 nutkanie m\u00e1te ho neust\u00e1le bra\u0165 do ruky.<\/li>\n\n\n\n<li><strong>M\u00e1m jasne vyhraden\u00fd \u010das, kedy chod\u00edm na soci\u00e1lne siete.<\/strong> Ke\u010f tam idem, nevy\u010d\u00edtam si to, idem si nie\u010do pre\u010d\u00edta\u0165, zasmia\u0165 sa, odpoveda\u0165 na spr\u00e1vy.<\/li>\n\n\n\n<li><strong>Ak potrebujem soci\u00e1lne siete kv\u00f4li pr\u00e1ci, sna\u017e\u00edm sa maxim\u00e1lne pou\u017e\u00edva\u0165 pracovn\u00e9 n\u00e1stroje na ich spr\u00e1vu<\/strong> \u2013 napr\u00edklad <a href=\"https:\/\/business.facebook.com\/creatorstudio\/\" target=\"_blank\" rel=\"noreferrer noopener\">Facebook Creator Studio<\/a>, odkia\u013e pl\u00e1nujem pr\u00edspevky na FB a Instagram. Na Instagram tak chod\u00edm v\u00e4\u010d\u0161inou len kv\u00f4li pl\u00e1novaniu Instagram Stories a d\u00e1vam si ve\u013ek\u00fd pozor, aby som neutiekla na svoje vlastn\u00e9 soci\u00e1lne siete.<\/li>\n<\/ul>\n\n\n\n<p><strong>By\u0165 produkt\u00edvny \u010dasto znamen\u00e1 ve\u013ek\u00fa d\u00e1vku sebaovl\u00e1dania.<\/strong> V\u017edy ale mysl\u00edm na to, \u017ee technol\u00f3gie maj\u00fa sl\u00fa\u017ei\u0165 n\u00e1m a nie my im.<\/p>\n\n\n\n<p><em>V\u010faka tomu, ako sa spr\u00e1vam k technol\u00f3gi\u00e1m a k soci\u00e1lnym sie\u0165am, m\u00e1m mno\u017estvo \u010dasu na offline aktivity a svoju pr\u00e1cu zvl\u00e1dam v pohode.<\/em><\/p>\n\n\n\n<p><strong>Prv\u00fd krok k rie\u0161eniu probl\u00e9mu je prizna\u0165 si, \u017ee ho m\u00e1te.<\/strong> Ak viete, \u017ee s t\u00fdm m\u00e1te probl\u00e9m, odpor\u00fa\u010dam pre\u010d\u00edta\u0165 si knihu Digit\u00e1lny minimalizmus.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.loudavymkrokem.cz\/wp-content\/uploads\/2023\/05\/digitalni-minimalismus-1.jpg\" alt=\"Digit\u00e1lny minimalizmus\" class=\"wp-image-56670\" title=\"\"><figcaption class=\"wp-element-caption\">M\u00f4j k\u00fatik, kam chod\u00edm vybavova\u0165 dlh\u00e9 hovory \u2013 <a href=\"http:\/\/www.westwing.cz\/endijkabarbier\" target=\"_blank\" rel=\"noreferrer noopener\">Stol\u00edk z WestWing<\/a><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ako_nestravit_jedlom_polovicu_dna\"><\/span>4) Ako nestr\u00e1vi\u0165 jedlom polovicu d\u0148a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na prv\u00fd poh\u013ead \u00fasmevn\u00e1 t\u00e9ma, ale je to jedna z vec\u00ed, ktor\u00fa sme doma neust\u00e1le rie\u0161ili. <strong>Minul\u00fd rok sme zistili, \u017ee varen\u00edm a konzum\u00e1ciou jedla \u010dasto str\u00e1vime aj 2 \u2013 3 hodiny denne.<\/strong><\/p>\n\n\n\n<p>A to preto, \u017ee sme sa najprv dohadovali, \u010do budeme vari\u0165. Potom \u010do v\u0161etko n\u00e1m na jedlo ch\u00fdba a \u010do teda m\u00f4\u017eeme uvari\u0165, a nakoniec aj kto z n\u00e1s to teda uvar\u00ed. <strong>Dnes u\u017e to m\u00e1me vyrie\u0161en\u00e9.<\/strong><\/p>\n\n\n\n<p>Aby sa nestalo, \u017ee doma nie s\u00fa ingrediencie na jedlo, <strong>rob\u00edme si jed\u00e1lni\u010dek na t\u00fd\u017ede\u0148 dopredu<\/strong>, v nede\u013eu potom objedn\u00e1me cez online potraviny ingrediencie na cel\u00fd t\u00fd\u017ede\u0148 alebo si z\u00e1jdeme nak\u00fapi\u0165. Vo varen\u00ed sa s Luk\u00e1\u0161om striedame.<\/p>\n\n\n\n<p>Ke\u010f m\u00e1me pr\u00e1ce prive\u013ea, v\u00e4\u010d\u0161inou to rie\u0161ime cez don\u00e1\u0161kov\u00e9 slu\u017eby ako <strong><a class=\"thirstylink\" rel=\"nofollow\" target=\"_blank\" title=\"Wolt\" href=\"https:\/\/loudavymkrokem.cz\/sk\/doporucujeme\/wolt\/\" data-shortcode=\"true\">Wolt<\/a><\/strong> alebo <strong>Bolt Food<\/strong>. Ak je Luk\u00e1\u0161 pre\u010d, obedujem nie\u010do r\u00fdchle a zdrav\u00e9 z don\u00e1\u0161ky.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_dolezite_je_prostredie_v_ktorom_pracujete\"><\/span><strong>Ak\u00e9 d\u00f4le\u017eit\u00e9 je prostredie, v ktorom pracujete?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Za seba m\u00f4\u017eem poveda\u0165, \u017ee pr\u00edjemn\u00e9 pracovn\u00e9 prostredie je pre m\u0148a to najd\u00f4le\u017eitej\u0161ie<\/strong>, ale dlho som si sna\u017eila nahov\u00e1ra\u0165, \u017ee je vlastne jedno, odkia\u013e pracujem.<\/p>\n\n\n\n<p>Ke\u010f sa napr\u00edklad pozriem na svoj <a class=\"thirstylink\" rel=\"nofollow\" target=\"_blank\" title=\"Bullet Journal\" href=\"https:\/\/loudavymkrokem.cz\/sk\/doporucujeme\/bullet-journal\/\" data-shortcode=\"true\">Bullet Journal<\/a> a di\u00e1r v tomto roku a porovn\u00e1m dva t\u00fd\u017edne v Portugalsku a dva t\u00fd\u017edne v \u0160panielsku, vid\u00edm obrovsk\u00fd rozdiel.<\/p>\n\n\n\n<p><strong>V Portugalsku som pod\u013ea Bullet Journalu zvl\u00e1dala 10 \u00faloh denne a e\u0161te mi zost\u00e1val \u010das na moje ob\u013e\u00faben\u00e9 aktivity<\/strong>, ako je rann\u00e1 joga na streche \u010di v\u00fdlety na pl\u00e1\u017ee, st\u00edhali sme si vari\u0165 aj pozera\u0165 seri\u00e1ly. <strong>V \u0160panielsku je v\u0161ak vidie\u0165, \u017ee nie\u010do nebolo v poriadku<\/strong> \u2013 ob\u010das mi \u00faplne ch\u00fdbaj\u00fa z\u00e1znamy a plnila som 2 \u2013 3 \u00falohy denne, nechodili sme ani ve\u013emi na v\u00fdlety a ove\u013ea \u010dastej\u0161ie sme si objedn\u00e1vali jedlo.<\/p>\n\n\n\n<p><strong>V \u010dom bol tak\u00fd rozdiel? V pracovnom prostred\u00ed.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.loudavymkrokem.cz\/wp-content\/uploads\/2023\/05\/pracovni-prostredi-home-office.jpg\" alt=\"Pracovn\u00e9 prostredie pre home office\" class=\"wp-image-56669\" title=\"\"><figcaption class=\"wp-element-caption\">Pracovn\u00e9 prostredie pre home office<\/figcaption><\/figure>\n\n\n\n<p>N\u00e1\u0161 dom\u010dek v Portugalsku bol na pr\u00e1cu ako stvoren\u00fd \u2013 bol n\u00e1dherne svetl\u00fd, mal ve\u013emi pohodln\u00e9 stoli\u010dky, st\u00f4l a z\u00e1rove\u0148 bol ve\u013emi pr\u00edjemn\u00fd na relax\u00e1ciu. Radi sme v \u0148om tr\u00e1vili \u010das.<\/p>\n\n\n\n<p><strong>N\u00e1\u0161 byt v \u0160panielsku<\/strong> s\u00edce nebol zl\u00fd, ale <strong>bol ove\u013ea tmav\u0161\u00ed<\/strong>, <strong>mal ve\u013emi nepohodln\u00e9 stoli\u010dky a rozhegan\u00fd st\u00f4l<\/strong>. Vybavenie v \u0148om bolo star\u0161ie a hor\u0161ie sa n\u00e1m v \u0148om oddychovalo, ove\u013ea rad\u0161ej by sme tr\u00e1vili \u010das vonku.<\/p>\n\n\n\n<p><strong>Pre\u010do v\u00e1m to rozpr\u00e1vam?<\/strong> Aby ste mohli efekt\u00edvne pracova\u0165 doma, potrebujete si vytvori\u0165 pracovn\u00e9 miesto, kde v\u00e1m bude pr\u00edjemne.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pre_produktivitu_je_najdolezitejsie_kvalitne_svetlo\"><\/span>5) Pre produktivitu je najd\u00f4le\u017eitej\u0161ie kvalitn\u00e9 svetlo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f to m\u00f4\u017ee znie\u0165 ban\u00e1lne, <strong>to najd\u00f4le\u017eitej\u0161ie, \u010do by si ka\u017ed\u00fd mal doma vyrie\u0161i\u0165, je svetlo.<\/strong><\/p>\n\n\n\n<p>Je zn\u00e1me, \u017ee <strong>zl\u00e9 osvetlenie po\u010das pr\u00e1ce je spojen\u00e9 s negat\u00edvnymi vplyvmi na na\u0161e psychick\u00e9 aj fyzick\u00e9 zdravie<\/strong>, ako je nam\u00e1hanie o\u010d\u00ed, bolesti hlavy, \u00fanava a tie\u017e stres a \u00fazkos\u0165 v pracovnom prostred\u00ed.<\/p>\n\n\n\n<p>Bolo vykonan\u00fdch mno\u017estvo \u0161t\u00fadi\u00ed, ktor\u00e9 dokazuj\u00fa, \u017ee <strong>spr\u00e1vne osvetlenie m\u00f4\u017ee na\u0161tartova\u0165 produktivitu a zlep\u0161i\u0165 na\u0161u n\u00e1ladu<\/strong> <em>(viac o vplyve svetla na n\u00e1ladu si m\u00f4\u017eete pre\u010d\u00edta\u0165 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4507869\/\" target=\"_blank\" rel=\"noreferrer noopener\">tu<\/a>).<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"1200\" src=\"https:\/\/www.loudavymkrokem.cz\/wp-content\/uploads\/2023\/05\/cirkadianni-rytmus.jpg\" alt=\"cirkadi\u00e1nny rytmus\" class=\"wp-image-56658\" title=\"\"><figcaption class=\"wp-element-caption\">cirkadi\u00e1nny rytmus (<a href=\"http:\/\/risebyperformance.cz\/\" target=\"_blank\" rel=\"noreferrer noopener\">zdroj<\/a>)<\/figcaption><\/figure>\n\n\n\n<p><strong>Mali by sme sa sna\u017ei\u0165 svieti\u0165 po\u010das cel\u00e9ho d\u0148a tak, aby to podporovalo n\u00e1\u0161 cirkadi\u00e1nny rytmus.<\/strong> Najlep\u0161ie pre pr\u00e1cu je denn\u00e9 svetlo, preto by ste mali pracova\u0165 v najsvetlej\u0161ej miestnosti v\u00e1\u0161ho domova, ide\u00e1lne bl\u00edzko okna. Ale \u010do ak tak\u00fato mo\u017enos\u0165 nem\u00e1te alebo s\u00fa va\u0161e okn\u00e1 mal\u00e9?<\/p>\n\n\n\n<p><strong>Najvhodnej\u0161ie je ma\u0165 \u017eiarovky, ktor\u00e9 dok\u00e1\u017eu \u010do najlep\u0161ie simulova\u0165 slne\u010dn\u00e9 \u017eiarenie.<\/strong> Do tmav\u00fdch izieb si zaobstarajte luster typu SLNKO.<\/p>\n\n\n\n<p>My sme pre n\u00e1\u0161 byt zvolili chytr\u00e9 \u017eiarovky od Philips, ktor\u00e9 sa daj\u00fa nastavi\u0165 tak, aby sa intenzita svetla postupne menila s t\u00fdm, ako pokra\u010duje de\u0148.<\/p>\n\n\n\n<p><strong>Aplik\u00e1cia od Philips m\u00e1 prednastaven\u00e9 \u0161t\u00fdly na \u010d\u00edtanie alebo na s\u00fastredenie, m\u00f4\u017eete si zapn\u00fa\u0165 aj svetl\u00e1, ktor\u00e9 v\u00e1s povzbudia.<\/strong> To, \u017ee svetl\u00e1 podporuj\u00fa pr\u00e1cu a u\u010denie, potvrdzuj\u00fa aj viacer\u00e9 univerzitn\u00e9 v\u00fdskumy, ktor\u00e9 po cel\u00fd rok sk\u00famali vplyv svetla na v\u00fdkon \u0161tudentov.<\/p>\n\n\n\n<p><strong>S Luk\u00e1\u0161om s\u00edce b\u00fdvame vo ve\u013emi svetlom byte, kde m\u00e1me jednu stenu cel\u00fa presklen\u00fa, ale niektor\u00e9 dni \u2013 obzvl\u00e1\u0161\u0165 v zime \u2013 je aj tu poriadne tma.<\/strong> Navy\u0161e, chytr\u00e9 \u017eiarovky s\u00fa \u00faplne ide\u00e1lne na ve\u010der.<\/p>\n\n\n\n<p>Posledn\u00fd rok sme si ve\u010der svietili len svie\u010dkami v r\u00e1mci sp\u00e1nkovej hygieny, chytr\u00e9 \u017eiarovky sa v\u0161ak vedia prisp\u00f4sobi\u0165 a ve\u010der v\u00e1m svietia len tlmene, tak\u017ee neru\u0161ia va\u0161u pr\u00edpravu na sp\u00e1nok. <strong>Spr\u00e1vna hygiena sp\u00e1nku a kvalitn\u00fd sp\u00e1nok s\u00fa k\u013e\u00fa\u010dov\u00e9 pre va\u0161u produktivitu a kreativitu.<\/strong><\/p>\n\n\n\n<p><strong>D\u00f4le\u017eit\u00fd je aj spr\u00e1vne zvolen\u00fd zdroj svetla<\/strong> \u2013 cez de\u0148 by ste mali svieti\u0165 zo stropn\u00e9ho osvetlenia, ktor\u00e9 je najvhodnej\u0161ie pre pr\u00e1cu doma.<\/p>\n\n\n\n<p><strong>K ve\u010deru by ste potom mali prech\u00e1dza\u0165 na bodov\u00e9 osvetlenie<\/strong> z l\u00e1mp a lampi\u010diek (my sme si zaobstarali <a href=\"http:\/\/www.westwing.cz\/endijkalampa\" target=\"_blank\" rel=\"noreferrer noopener\">t\u00fato lampu<\/a>). Ve\u010der by u\u017e malo svetlo ide\u00e1lne smerova\u0165 zdola, to sme zatia\u013e nevyrie\u0161ili, ale pou\u017e\u00edvame na to lamp\u00e1\u0161e. Ak chcete da\u0165 priestoru jedine\u010dn\u00fd lesk a eleganciu, zvo\u013ete kri\u0161t\u00e1\u013eov\u00e9 lampy.<\/p>\n\n\n\n<p><strong>Odpor\u00fa\u010dam si k tejto t\u00e9me pre\u010d\u00edta\u0165 knihu:<\/strong> Pre\u010do sp\u00edme<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ako_vybrat_stol_na_pracu_z_domu\"><\/span>6) Ako vybra\u0165 st\u00f4l na pr\u00e1cu z domu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre n\u00e1s \u017eeny je d\u00f4le\u017eit\u00fd dizajn, pre mu\u017eov zasa funk\u010dnos\u0165. <strong>Aby ste si vybrali spr\u00e1vny st\u00f4l na pr\u00e1cu, budete musie\u0165 skombinova\u0165 oba pr\u00edstupy.<\/strong> Vzh\u013ead stola bude ma\u0165 u ka\u017ed\u00e9ho in\u00fa v\u00e1hu, ale ak v\u00e1m z\u00e1le\u017e\u00ed na tom, ako veci vo va\u0161om byte vyzeraj\u00fa, nemali by ste z\u013eavi\u0165 z n\u00e1rokov. Len budete mo\u017eno h\u013eada\u0165 dlh\u0161ie. <strong>Aj pri pr\u00e1ci sa m\u00e1te c\u00edti\u0165 dobre.<\/strong><\/p>\n\n\n\n<p><strong>Nikdy by ste v\u0161ak nemali kupova\u0165 st\u00f4l na pr\u00e1cu len pod\u013ea toho, ako vyzer\u00e1.<\/strong> D\u00f4le\u017eit\u00e9 je, aby sa v\u00e1m pod neho pohodlne zmestili nohy a pracovn\u00e1 plocha bola dostato\u010dne \u0161irok\u00e1 na to, aby ste tam mali v\u0161etko, \u010do potrebujete.<\/p>\n\n\n\n<p><strong>My s Luk\u00e1\u0161om m\u00e1me be\u017ene na stole to\u013eko vec\u00ed, \u017ee sme si namiesto dvoch pracovn\u00fdch stolov zaobstarali jeden obrovsk\u00fd jed\u00e1lensk\u00fd st\u00f4l.<\/strong> Aspo\u0148 v byte m\u00e1me miesto na klav\u00edr a kozmetick\u00fd stol\u00edk. Navy\u0161e n\u00e1s to n\u00fati udr\u017eiava\u0165 si denn\u00fa rutinu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.loudavymkrokem.cz\/wp-content\/uploads\/2023\/05\/prace-z-domova.jpg\" alt=\"Pr\u00e1ca z domu\" class=\"wp-image-56666\" title=\"\"><figcaption class=\"wp-element-caption\">Na\u0161e pracovn\u00e9 a oddychov\u00e9 prostredie<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ako_si_vybrat_stolicku_na_home_office\"><\/span>7) Ako si vybra\u0165 stoli\u010dku na home office<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ak pracujete 40 hod\u00edn t\u00fd\u017edenne, str\u00e1vite pribli\u017ene 1900 hod\u00edn ro\u010dne seden\u00edm.<\/strong> T\u00ed, \u010do si zaria\u010fuj\u00fa home office, by sa preto nemali b\u00e1\u0165 investova\u0165 do kvalitnej stoli\u010dky.<\/p>\n\n\n\n<p>Je to jedna z vec\u00ed, na ktor\u00fa sa \u00faprimne te\u0161\u00edm, a\u017e budeme s Luk\u00e1\u0161om b\u00fdva\u0165 v dom\u010deku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_by_kvalitna_stolicka_mala_mat\"><\/span>\u010co by kvalitn\u00e1 stoli\u010dka mala ma\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Podporu dolnej \u010dasti chrbta<\/strong><\/li>\n\n\n\n<li><strong>Ve\u013ek\u00e9 mno\u017estvo nastavite\u013en\u00fdch \u010dast\u00ed<\/strong> \u2013 ka\u017ed\u00e9 telo je in\u00e9, kvalitn\u00e1 kancel\u00e1rska stoli\u010dka preto m\u00e1 od 5 (a\u017e po 14) r\u00f4znych \u010dast\u00ed, ktor\u00e9 sa daj\u00fa prisp\u00f4sobi\u0165 a nastavi\u0165<\/li>\n\n\n\n<li><strong>Priedu\u0161n\u00fd materi\u00e1l<\/strong> \u2013 ur\u010dite sa vyhnite \u010domuko\u013evek, \u010do je alebo pripom\u00edna ko\u017eu. Na takej stoli\u010dke sa v\u00e1m minim\u00e1lne v lete spot\u00ed zadok, v hor\u0161om pr\u00edpade v\u00e1m z toho vysko\u010d\u00ed vyr\u00e1\u017eka. Siahnite po materi\u00e1li, ktor\u00fd d\u00fdcha.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Ako_sa_donutit_sediet_rovno\"><\/span>8) Ako sa don\u00fati\u0165 sedie\u0165 rovno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ak sa ma op\u00fdtate na jednu vec, do ktorej by som naozaj investovala u\u017e na za\u010diatku, odpor\u00fa\u010dam stojan na notebook.<\/strong> Tieto stojany s\u00fa popul\u00e1rne najm\u00e4 medzi digit\u00e1lnymi nom\u00e1dmi, ale mysl\u00edm si, \u017ee by si ho mal zaobstara\u0165 ka\u017ed\u00fd, kto pracuje na notebooku.<\/p>\n\n\n\n<p>Obaja m\u00e1me <strong><a href=\"https:\/\/www.base12official.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">stojany BASE12<\/a><\/strong>.<\/p>\n\n\n\n<p>My \u2013 digit\u00e1lni nom\u00e1di \u2013 s\u00edce milujeme slobodu, ktor\u00fa prin\u00e1\u0161a pr\u00e1ca z notebooku, ale <strong>na\u0161e chrbty notebooky nezn\u00e1\u0161aj\u00fa<\/strong>. Pr\u00e1ca na notebooku n\u00e1s toti\u017e n\u00fati hrbi\u0165 sa nad po\u010d\u00edta\u010dom.<\/p>\n\n\n\n<p><strong>T\u00fdm, \u017ee si d\u00e1te monitor notebooku do v\u00fd\u0161ky va\u0161ich o\u010d\u00ed, v\u00e1s to nielen don\u00fati sedie\u0165 rovno, ale aj zmier\u0148uje nam\u00e1hanie o\u010d\u00ed a boles\u0165 hlavy.<\/strong> V\u010faka tomu, \u017ee je notebook vy\u0161\u0161ie, sa tie\u017e znate\u013ene menej prehrieva, \u010do ocenia v\u0161etci, ktor\u00ed v pr\u00e1ci strihaj\u00fa vide\u00e1 alebo upravuj\u00fa fotografie.<\/p>\n\n\n\n<p><strong>K stojanu je nutn\u00e9 zaobstara\u0165 si aj extern\u00fa my\u0161 a kl\u00e1vesnicu.<\/strong> Ja som si k\u00fapila rovno cel\u00fd set. Stojan je vyroben\u00fd pre digit\u00e1lnych nom\u00e1dov, tak\u017ee takmer ni\u010d nev\u00e1\u017ei. Na stole v\u0161ak potrebujete trochu viac miesta, s t\u00fdm preto r\u00e1tajte aj pri pr\u00edpadnom v\u00fdbere stola.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ako_na_bolesti_hlavy\"><\/span>9) Ako na bolesti hlavy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ke\u010f som v minul\u00fdch mesiacoch rie\u0161ila kr\u00edzov\u00fa situ\u00e1ciu a musela som pracova\u0165 aj 14 hod\u00edn denne, za\u017e\u00edvala som neznesite\u013en\u00e9 bolesti hlavy.<\/strong> Na bolesti hlavy som zvyknut\u00e1, z po\u010d\u00edta\u010da ich m\u00e1vam be\u017ene, ale teraz, keby som nevedela, \u017ee je to z po\u010d\u00edta\u010da, asi by som sa o seba za\u010dala b\u00e1\u0165.<\/p>\n\n\n\n<p>U\u017e to bolo tak\u00e9 zl\u00e9, \u017ee som sa r\u00e1no pozrela na monitor a bolesti okam\u017eite pri\u0161li. Odhodlali sme sa teda k invest\u00edcii, o ktorej sme s Lukym dlho prem\u00fd\u0161\u013eali, zaobstarali sme si <strong>okuliare na pr\u00e1cu pri po\u010d\u00edta\u010di<\/strong> blokuj\u00face modr\u00e9 svetlo. <strong>Odvtedy, \u010do ich m\u00e1m, ma hlava nebolela!<\/strong><\/p>\n\n\n\n<p>Ja m\u00e1m na denn\u00e9 nosenie GUNNAR Gunmetal svetl\u00e9 skl\u00e1 (blokuj\u00fa 30 % modr\u00e9ho svetla) a na ve\u010der GUNNAR Gunmetal jant\u00e1rov\u00e9 skl\u00e1 (blokuj\u00fa 70 % svetla), Luky si zaobstaral <a class=\"thirstylink\" rel=\"nofollow\" target=\"_blank\" title=\"dev1s cyclops\" href=\"https:\/\/loudavymkrokem.cz\/sk\/doporucujeme\/dev1s-cyclops\/\" data-shortcode=\"true\">DEV1S Cyclops<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ako_na_bolesti_chrbta\"><\/span>10) Ako na bolesti chrbta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pr\u00e1ca z domu \u010dasto znamen\u00e1, \u017ee sa cel\u00fd de\u0148 z domu nepohnete.<\/strong> Obzvl\u00e1\u0161\u0165 ak nem\u00e1te psa, vonku je \u0161karedo a doma je \u010do jes\u0165. \u010clovek v\u0161ak nie je naprogramovan\u00fd na to, aby st\u00e1le len presed\u00e1val, a nie je to ni\u010d zdrav\u00e9 pre na\u0161e telo.<\/p>\n\n\n\n<p><strong>Aj ke\u010f sa v\u00e1m m\u00f4\u017ee zda\u0165, \u017ee v\u00e1m to ni\u010d nerob\u00ed, probl\u00e9my pr\u00eddu pokojne aj s polro\u010dn\u00fdm \u010di ro\u010dn\u00fdm oneskoren\u00edm.<\/strong> A potom sa ozv\u00fa vo ve\u013ekom.<\/p>\n\n\n\n<p><strong>Odpor\u00fa\u010dam preto zaradi\u0165 pohyb ako povinn\u00fa s\u00fa\u010das\u0165 v\u00e1\u0161ho pracovn\u00e9ho d\u0148a.<\/strong> My chod\u00edme na prech\u00e1dzky trikr\u00e1t denne na 30 min\u00fat a uprostred d\u0148a si d\u00e1me jogu \u010di in\u00e9 cvi\u010denie.<\/p>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma joga, odpor\u00fa\u010dam aplik\u00e1ciu <a href=\"https:\/\/www.downdogapp.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Down Dog<\/a>, pod\u013ea ktorej cvi\u010d\u00edme s Luk\u00e1\u0161om u\u017e rok a pol. M\u00f4\u017eete si zvoli\u0165 d\u013a\u017eku cvi\u010denia aj to, ktor\u00fa partiu chcete precvi\u010di\u0165.<\/p>\n\n\n\n<p>Viem, \u017ee niektor\u00ed si tu povedia, \u017ee prech\u00e1dzky s\u00fa stratou \u010dasu. A viete, \u017ee mno\u017estvo \u00faspe\u0161n\u00fdch podnikate\u013eov ako Steve Jobs sa chodili prejs\u0165, preto\u017ee prech\u00e1dzka na \u010derstvom vzduchu stimuluje n\u00e1pady?<\/p>\n\n\n\n<p><strong>Za seba m\u00f4\u017eem poveda\u0165, \u017ee na\u0161e prech\u00e1dzky n\u00e1m nielen vy\u010distia hlavu, ale \u010dasto mi pri nich napadn\u00fa rie\u0161enia probl\u00e9mov<\/strong>, nad ktor\u00fdmi som prem\u00fd\u0161\u013eala aj nieko\u013eko hod\u00edn.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ultim\u00e1tny n\u00e1vod na produkt\u00edvnu pr\u00e1cu z domu \u2013 10 osved\u010den\u00fdch tipov, ako zvl\u00e1dnu\u0165 home office.<\/p>\n","protected":false},"author":3,"featured_media":56670,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","rank_math_title":"Home office: 10 tipov na efekt\u00edvnu pr\u00e1cu z domu","rank_math_description":"Home office v\u00e1s vy\u010derp\u00e1va? Objavte 10 osved\u010den\u00fdch tipov, ako efekt\u00edvne pracova\u0165 z domu, by\u0165 produkt\u00edvny a pred\u00eds\u0165 bolestiam chrbta. \u010c\u00edtajte \u010falej!","rank_math_focus_keyword":"home office","rank_math_seo_score":""},"categories":[235],"tags":[],"class_list":{"0":"post-227609","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sebarozvoj"},"acf":[],"featured_image_src":"https:\/\/loudavymkrokem.cz\/wp-content\/uploads\/2020\/04\/digitalni-minimalismus-1.jpg","author_info":{"display_name":"Lucie Kone\u010dn\u00e1","author_link":"https:\/\/loudavymkrokem.cz\/sk\/author\/lucie-konecna\/"},"_links":{"self":[{"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/posts\/227609","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/comments?post=227609"}],"version-history":[{"count":2,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/posts\/227609\/revisions"}],"predecessor-version":[{"id":227705,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/posts\/227609\/revisions\/227705"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/media\/56670"}],"wp:attachment":[{"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/media?parent=227609"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/categories?post=227609"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/tags?post=227609"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}