Maybe your supervisor thought you did a great job on your latest project – or maybe you missed the mark.

In both situations, it’s wise to politely ask for feedback and use it as a learning opportunity. Here’s how to learn from all types of feedback – from positive to negative.

Positive feedback

When you receive praise for a job well done, you deserve to be proud of yourself. But don’t just leave it at that – ask your manager what the strongest and weakest aspects were so you can continue to grow. For example, let’s say you had to write a report about a new market segment and you spent weeks researching and writing it. If your supervisor tells you that your research was comprehensive and detailed, you can rest assured that research is one of your stronger points. However, if he or she informs you that your presentation of the facts could have been clearer, ask him or her how you can improve. Perhaps you need to brush up on your writing skills, or maybe it’s helpful to include charts and graphs to give a visual interpretation of statistics. Then use that information as a takeaway to do an even better job next time.

Negative feedback

It’s never nice to hear that your work isn’t up to par – but it can help to realize that criticism can be a powerful learning tool. Instead of becoming defensive and explaining why you did things a certain way, engage in a meaningful dialogue with your supervisor, as Nicole Lindsay advises in her article “Taking Constructive Criticism Like a Champ” for The Muse. Listen closely to what he or she has to say, and ask questions if you don’t understand. 

For example, let’s say you had to lead a team that was creating a new marketing campaign and you failed to produce all of the deliverables on time. Your manager is likely to tell you that you need to work on your leadership and communication skills while learning how to assign people to tasks that play to their strengths. In addition, you should probably learn how to break a project down into smaller steps so you can be sure to complete the work on time.

Getting feedback is an inevitable part of every job – and it’s also a great way to learn. Just think about it: Many people take courses or go back to school in order to learn new skills or take their abilities to the next level. However, there’s nothing like getting practical, on-the-job training. So when you recognize the educational aspect of constructive criticism, you can leverage it to your advantage and keep moving your career forward.

Do you sometimes struggle to put a smile on your face at work? Are you occasionally bored with your job? Or do you get overwhelmed by your workload now and then?

Even the most motivated of us sometimes find work tedious or challenging. Fortunately, there are ways you can bring more positivity into your workday:

1. Look on the bright side. When our mood dampens, we often only see the negative side of things – and that can make things worse. By training yourself to also recognize the positive aspects, you can motivate yourself and at the same time, gain more confidence. For example, if your supervisor gives you a difficult project, you might only see the challenges it entails. But the positive aspects are that your manager believes in your abilities – plus, successfully completing the project will result in another accomplishment to put on your résumé.  
2. Personalise your workspace. Whether you have your own office or a desk in an open-plan set-up, it’s important to personalize it with things that make you feel good. Decorate it with photos of your loved ones, pets or a memorable event like a fun vacation. Plus, according to Sophie Lee in her article “Why Indoor Plants Make You Feel Better” for NBC News, plants can boost your mood – so buy some indoor plants in colourful pots and put them on your desk. 
3. Listen to music. In her article “How Music Can Boost Your Mood” for PsychCentral, Julia Lehrman explains that listening to uplifting music can help silence negative thoughts and put you in a more positive mindset. In addition, according to a study in Nature Neuroscience, music stimulates the release of dopamine in the brain, which enhances a feeling of wellbeing. Just pop in those earbuds and start listening to your favourite playlist!
4. Do something nice for your coworkers. A study cited in Time revealed that people who were generous reported higher levels of happiness. In other words, bringing your coworkers coffee or helping a colleague who’s struggling with an assignment can boost your mood.
5. Get some exercise. Exercise triggers the release of serotonin – another feel-good chemical – in the brain. So go for a brisk walk or hit the company gym during your lunch break – it’ll make you feel better!

With these pointers in mind, you’ll soon find you can boost your mood – and your energy levels! As a result, you’ll likely become more productive and empowered to take on even the most difficult of challenges.

Do you know how to position your computer monitor to help prevent eye strain? Do you know how to set up your workstation to reduce strain on your body? Do you know how often sedentary workers should take a quick break in order to stand, walk or stretch, and encourage proper circulation?

If you don’t know the answers to these questions — and many daily computer users don’t — then the following two checklists could literally save you from developing aches and pains that could get in the way of your performance or even your career.

Preventing eyestrain

If you suffer from blurry vision, dry eyes, headaches, and neck and shoulder pain at the end of the workday, then the chances are that you’re suffering from eyestrain. Use the following checklist to prevent this:

• Position your computer correctly. The screen should be between 20 and 28 inches from your eyes with the center of the screen approximately 4.5 inches below your eyes.
• Keep the brightness of the display aligned with your surroundings. The screen should not be the brightest thing in the room, nor the darkest. If you look at a white background on your computer screen and hold a page of white paper beside the screen, the brightness should be more or less the same.
• Avoid glare on the screen. Position the screen so that you don’t have any glare from windows, overhead lights or desk lamps.
• Blink frequently. Many people develop dry eyes when using a computer because they blink less often than normal. Remind yourself to blink frequently in order to keep your eyes moist.
• Take breaks from the screen. The American Optometric Association recommends keeping the 20-20 rule in mind: For every 20 minutes you work at the computer, focus on something in the distance for 20 seconds so your eyes can refocus. In addition, if you’ve been at the computer for two hours, take a break for 15 minutes.

Reducing strain on your body

There are many things about working at the computer all day that can place strain on your body. Unfortunately, in the long run, some can cause you to develop musculoskeletal disorders such as repetitive strain injuries (RSIs) or back problems. Use this checklist to reduce strain on your body:

• Maintain a neutral position when sitting or standing at the computer. The Occupational Health and Safety Administration provides guidance on how to maintain a neutral position when sitting upright or standing, as well as when in a declined or reclined sitting position.
• Don’t use too much force when typing. This can lead to excessive wear and tear on your hands and wrists.
• Take frequent, short breaks. To improve circulation, take a two-minute break to stretch and walk around every 20 minutes. If this isn’t possible, take a five-minute break every hour.
• When working late, reduce the blue light on your display. The blue light emitted from your screen can have a negative impact on your sleep. In the System Preferences or Control Panel of your computer, choose a “reduced blue light” setting to ensure your sleep pattern isn’t disrupted.

Now it’s up to you to include wellness in your daily work habits. Remember that the more you incorporate these pointers into your regular routine, the more likely you’ll avoid discomfort and instead nurture your happiness, health, and productivity.

If you’re serious about advancing your career, there are certain things you need to consistently do to keep moving forward.

The following checklist will help:

• Create a career map and review it regularly. Your career map shows your desired career trajectory from where you are now to your ultimate career goal. The U.S. Newsarticle “3 Steps to Mapping Your Career Path” by Hallie Crawford explains how to create a career map by determining where you want to be in five years and then thinking backwards to your three- and one-year goals. 
• Engage in skills development activities. When you know what your next career steps are going to be, you can also determine what technical skills you need to develop. Make sure to participate in activities that allow you to acquire these skills, such as employer-provided training, as well as self-funded courses. It’s also wise to develop your soft skills such as leadership and communication abilities. If you don’t have sufficient opportunity to practice all of these skills at work, look for other ways to do so, for example by participating in volunteer work or looking for side-gigs.
• Ask your supervisor for stretch assignments. To advance, you need to show your current manager that you possess the ability to take on more responsibilities. You can do this by asking for stretch assignments, i.e. assignments that challenge you so you can further develop your skills and simultaneously gain more experience.
• Participate in online and in-person networking opportunities. Who you know plays a critical role in your career development, since your contacts can alert you to opportunities, introduce you to other professionals, and even act as references for jobs. That’s why you should network on LinkedIn and other social media sites, as well as attend networking events at professional organizations.
• Find a mentor. As you progress in your career, there are going to be obstacles and opportunities that you’ll need to navigate carefully. That’s where the advice of an experienced mentor can make a huge difference. A mentor is a seasoned professional who’s basically been where you are now and is in the position to give you sound advice. In addition, as Chris Myers points out in his Forbesarticle “Mentorship Is Key to Career Success for Young Professionals,” mentors can help accelerate your career by introducing you to opportunities you otherwise might not know about . 
• Keep track of your professional accomplishments. Keeping a success diary or list of your projects, contributions, and achievements is essential to knowing how far you’ve come in your career. It’s also a great way to prepare for any promotions or job applications.

To make the most of this checklist, use it to review your career progression every three months. That way, you can keep track of what you’re doing so you can keep moving forward the way you want to.