Fadhiga joogtada ah ee kombiyuutarkaaga hortiisa saacado badan waxay la macno tahay inaad kordhiso khatarta ah inay kugu dhacaan dhibaatooyin caafimaad sida daal aragga, dhabar xanuunka, discopathy, iyo kuwo kale. Si loo yareeyo khatarta caafimaad, waa fikrad aad u fiican in la qaato nasasho joogto ah. Talada caafimaadku waxay sheegaysaa in aad ka qaadato kombuyuutarkaaga 5-10 daqiiqo nasasho saacad kasta. Wadamada qaarkood, tani sidoo kale waa shuruud sharci. Laakiin sidee ayaad taas u samaynaysaa maalin kasta? Isticmaal abka xusuusiyaha nasashada fudud sida fidsan^(stretchly) :

Si fidsan ugu hagaaji caafimaadkaaga iyo wax soo saarkaaga

Stretchly waxa loo isticmaali karaa sidii qalab horumarinta caafimaadka, abka wax soo saarka ahaan, ama labadaba. Waxa aanu bilownay isticmaalkiisa kadib markii aanu raadinay apps-ka naga caawiya in aanu qaadano nasiino joogto ah si aanu u qabsano inta aanu maalin walba hor fadhino kombayutaradayada. Ka dib markii aan isticmaalnay muddo bil ah, oo aan tijaabinay abka kale ee la midka ah, waxa aanu jacayl u qaadnay si fidsan , waxaanu ka saarnay abka kale, waxaanu ku dhegnay isticmaalka si ^(stretchly)fidsan^(stretchly) . Waxaan markaas ogaanay inaan sidoo kale u isticmaali karno app wax soo saar ahaan, oo aan hirgelin karno Technique Pomodoro^{(Pomodoro Technique)}, si aan u wanaajino diiradda, oo aan ka shaqeyno hawlaha aan hakad lahayn. Farsamadani waxay odhanaysaa waa in aad ku shaqaysaa hal hawl, iyada oo aan hakad lahayn, 25 daqiiqo. Ka dib, waxaad qaadataa nasasho yar (qiyaastii 5 daqiiqo) oo sii wad shaqada isla hawsha (haddii aysan dhammaan) ama u beddel hawl kale 25 daqiiqo oo kale. Kadib afar "pomodoros" (dhamaystir afar 25-daqiiqo shaqo ah), waa inaad qaadataa nasasho dheeraad ah, qiyaastii 20 ilaa 30 daqiiqo. Waxaan hirgelinay farsamadan annagoo adeegsanayna si fidsan^(stretchly) , natiijaduna, waxaan beddelnay hawl maalmeedkeenna oo aan ku guuleysannay labadaba caafimaadka iyo wax soo saarka.

Sidee fidsan u shaqeysaa?

Stretchly waa barnaamij il furan oo uu sameeyay Jan Hovancik , soo-saare Softiweer ah oo fadhigiisu yahay Prague , Czech Republic . App-ka ayaa diyaar u ah Windows , macOS, iyo Linux . Qof kastaa wuu soo dejisan karaa^{(download it)} , ku rakibi karaa, oo u isticmaali karaa bilaash. Kadib markaad rakibto app-ka, waxaad u baahan tahay inaad habayso oo aad dejiso waxyaabo ay ka mid yihiin inta jeer ee aad rabto inaad qaadato microbreaks (yaryar 5-10 daqiiqo), iyo inta jeer ee aad rabto inaad qaadato nasasho (nasasho 20-30 daqiiqo oo muhiim ah). Waxaad sidoo kale dejisay haddii aad rabto inaad ka boodo mid iyaga ka mid ah.

Dabadeed, waxaad habaynaysaa dhawaaqyada uu abka sameeyo marka uu calaamadinayo in nasashadu dhammaatay, iyo nidaamka midabka ee loo isticmaalo is-dhexgalka isticmaalaha.

Marka xigta, waxaad dejineysaa haddii aad rabto in nasashada ay noqdaan shaashad buuxda haddii aad rabto appku inuu ku tuso fikrado ku saabsan sida loo nasto, haddii ay ku ogeysiineyso ka hor intaysan nasashada bilaaban, si aad isu diyaariso, iyo wixii la mid ah. Muuqaal kale oo wanaagsan oo fidsan^(stretchly) waa taageerada luqadaha badan. Sida aad hoos ku arki karto, interface interface-ka ayaa lagu heli karaa luqado badan.

Marka aad dhammayso dejinta, fidsan^(stretchly) waxay ka bilaabataa shaqada gadaasha. Sida caadiga ah, waxay tusinaysaa daaqada xasuusinta 10kii daqiqiba kasta, oo furan 20 ilbiriqsi, oo ay ku jirto fikradda jabinta yar-yar (ama jebinta). Nasasho kasta ka hor, waxay soo bandhigi kartaa ogeysiis yar, si aad u diyaargarowdo fasaxaas oo aad joojiso shaqada wakhtiga, sida waafaqsan shuruucda aad adigu dejisay. Sidaan hore u soo sheegnay, waxa aanu ogaanay in ay ku fiicnayd in la dejiyo si ay u qaadato nasasho 25 daqiiqo kasta, 5 daqiiqo, iyo 20 daqiiqo oo dheer oo nasasho ah 125 daqiiqo kasta.

Xusuusinta nasashada waxa lagu muujiyay daaqad weyn oo ku dul fadhida daaqadaha abka kale ee furan. Haddii aad leedahay qaabeynta laba-shaashadda, fidsan^(stretchly) waxay ku tusi kartaa xasuusinta nasashada labada shaashad. Waxaad sidoo kale u dejin kartaa si fidsan^(stretchly) si aad u muujiso xusuusiyayaashan shaashad buuxda oo aad ka mamnuucdo inaad tirtirto. Arrin kale oo wanaagsan oo ku saabsan app-kan ayaa ah in uu muujiyo tabo waxtar u leh qaadashada nasashada, sida kan hoose. Dhammaantood waxay ku salaysan yihiin talooyinka caafimaad ee aad ka hesho dhakhaatiirta iyo khabiirada caafimaadka.

Qaabeynta bilowga ah ka dib, waxaad bedeli kartaa goobaha kale, adiga oo midigta gujinaya calaamada stretchly ee^{(stretchly's)} aagga ogeysiinta, ee ku taal barta shaqada. Waxaad isticmaali kartaa liiska midig-guji si aad ugu gudubto nasashada xiga, u hakiso si fidsan, u gasho habaynteeda^(stretchly) , iyo wixii la mid ah.

App-ka waa mid fudud oo ay fududahay in la isticmaalo qof kasta. Haddii aad dhab ka tahay horumarinta caafimaadkaaga iyo wax soo saarkaaga, waxaad jeclaan doontaa isticmaalka.

Ku rakib^(Install) oo isticmaal si fidsan, si aad u qaadato nasiino joogto ah

Si toos^{(Download stretchly)} ah u soo deji kombuyutarkaaga, oo tijaabi. Waxaan hubnaa inaad ku mahadsan tahay isticmaalkeeda. Aad ayaanu u jecelnahay taas oo keentay in aanu go'aansanay in aanu wax ku biirinno oo aanu u turjuno luuqadeena maxaliga ah - Romanian. Natiijo ahaan, nooca 0.17.0 ama ka cusub waxaa ku jira Romanian sidii luqad loogu talagalay is-dhexgalka isticmaalaha. Ka dib marka aad tijaabiso, ku soo noqo maqaalkan oo ka tag faallo: Ma ku raaxaysato fidsan? Miyay u suurtagashay inay kaa caawiso horumarinta caafimaadkaaga ama wax soo saarkaaga? Hoos ka faallooda oo aan ka doodno.

Schedule regular PC breaks and implement the Pomodoro Technique with stretchly

Regularly ѕitting іn front of your computer for long hours means that yоu increasе the risk of deνeloping health problems like vіsual fatigue, back pain, dіscopathy, and more. To rеduce the health risks, it is a great idea to takе regular breaks. Τhe medical advice sayѕ that you should take a 5-10 minutes break away frоm your computer each hour. In some countries, this iѕ alsо a legal rеquiremеnt. But how do you do that every day? Usе a simple brеak reminder app like stretchly:

Improve your health and productivity with stretchly

Stretchly can be used as a health improvement tool, as a productivity app, or both. We started using it after searching for apps that help us take regular breaks so that we get a grip on how much we sit in front of our computers every day. After using it for a month, and testing other similar apps, we fell in love with stretchly, ditched other apps, and stuck to using stretchly. We then noticed that we could also use it as a productivity app, and implement the Pomodoro Technique, to improve our focus, and work on tasks without interruptions. This technique says that you should work on a single task, without interruptions, for 25 minutes. Then, you take a small break (about 5 minutes) and continue working on the same task (if it is not finished) or switch to another task for another 25 minutes. After four "pomodoros" (completing four 25-minutes work intervals), you should take a more extended break, of about 20 to 30 minutes. We implemented this technique using stretchly and, as a result, we changed our daily routine and won both in health and productivity.

How does stretchly work?

Stretchly is an open source app created by Jan Hovancik, a software developer based in Prague, Czech Republic. The app is available for Windows, macOS, and Linux. Anyone can download it, install it, and use it for free. After you install the app, you need to configure it and set things like how often you want to take microbreaks (small 5-10 minutes breaks), and how often you want to take breaks (more significant 20-30 minutes breaks). You also set if you are going to be able to skip any of them.

Then, you configure the sounds the app makes when signaling that a break has ended, and the color scheme used for the user interface.

Next, you set if you want the breaks to be fullscreen if you want the app to show you ideas on how to take breaks, whether it notifies you before a break starts, so that you can prepare yourself, and so on. Another positive feature in stretchly is the multi-lingual support. As you can see below, the user interface is available in several languages.

Once you are done setting it, stretchly starts working in the background. By default, it shows reminder window every 10 minutes, that is open for 20 seconds, containing an idea for a microbreak (or break). Before any break, it can display a small notification, so that you prepare for that break and stop working on time, according to the rules that you have set for yourself. As mentioned earlier, we found it ideal to set it to take a break every 25 minutes, for 5 minutes, and a longer 20 minutes break every 125 minutes.

The break reminders are shown in a big window that sits on top of other open app windows. If you have a dual-screen configuration, stretchly can display the break reminder on both screens. You can also set stretchly to display these reminders full-screen and forbid you to cancel them. Another cool aspect about this app is that it shows useful tips for taking breaks, like the one below. They are all based on health recommendations that you get from doctors and health specialists.

After the initial configuration, you can change other settings, by right clicking on stretchly's icon in the notification area, on the taskbar. You can use the right-click menu to skip to the next break, pause stretchly, access its settings, and so on.

The app is simple and easy to use by anyone. If you are serious about improving your health and productivity, you will love using it.

Install and use stretchly, so that you take regular breaks

Download stretchly on your computer, and try it out. We are sure that you will appreciate using it. We loved it so much that we decided to contribute and translate it into our local language - Romanian. As a result, version 0.17.0 or newer includes Romanian as a language for the user interface. After you try it out, come back to this article and leave a comment: Do you enjoy stretchly? Did it manage to help improve your health or productivity? Comments below and let's discuss.

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