Burnout syndrome: Ergonomic tips and active breaks

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Spending 8-10 hours a day in front of a computer is the reality for most freelancers and workers in the digital age. However, continuous exposure to screens, along with a sedentary posture and the absence of breaks, often leads to what is known as Burn-in screen syndrome or digital exhaustion.

This physical and mental exhaustion not only reduces productivity, but also affects health by leading to eye fatigue, back pain, insomnia, and chronic stress. To combat it, you don’t need to radically change your life: applying small ergonomic improvements and integrating active breaks into your day-to-day life can make a big difference.

1. Optimize your workspace: basic ergonomics

The posture you work in determines how your body feels at the end of the day. An ill-adapted environment accelerates the onset of fatigue.

  • Screen height: The top of the monitor should be in your eye line and about an arm’s length away.
  • 90 degree rule: Keep your arms and legs at a 90° angle. Your feet should touch the floor flat and your wrists should rest neutrally on the keyboard.
  • Adequate lighting: Avoid direct reflections on the screen and prioritize indirect natural light to reduce eye strain.

Ergonomics

2. Active breaks and the 20-20-20 rule

Sitting for hours on end without interruptions is the main enemy of well-being. Active breaks help to reactivate circulation and relax the mind.

to apply itRule

Technique / Exercise How Main benefit
The 20-20-20 Every 20 minutes, look at an object 20 feet (6 meters) away for 20 seconds. This reduces eye strain and eye strain.
Neck and shoulder stretches Perform gentle rotations of the neck and raise the shoulders towards the ears for 5 seconds. Release the accumulated tension in the cervical area.
Short walks Get up every hour to drink water or take a short 2-minute walk. Activate venous return and disconnect your mind.

 

3. Switch environments to change chips

One of the factors that most fuels burnout syndrome It is the monotony of the environment, especially for those who telework isolated from home. The mixture of personal and work space makes it difficult to disconnect mentally.

Working from an environment designed for concentration and well-being, such as a coworking space, brings a beneficial change of scenery:

  • Clear separation: Defining the beginning and end of the day helps to disconnect when returning home.
  • Professional furniture: Access to ergonomic tools, tables and chairs that we often don’t have at home.
  • Human interaction: Having a coffee or chatting with other professionals breaks isolation and reduces stress.

Exhaustion

Take care of your health to take care of your business

Professional performance does not depend on how many hours you spend in front of the screen, but on the quality of those hours. Incorporating ergonomic habits and active breaks is the first step to prevent Exhaustion.

If you feel that teleworking from home is taking its toll on you, at Espai 114 you will find equipped facilities and a balanced work environment in the centre of Badalona to regain the rhythm and well-being in your day-to-day life.

We are the Badalona Business Centre, to give visibility and opportunities to your business. At Espai 114 we form a team together; We want to inspire you and accompany you.

 

The rise of coworking in Badalona: Why professionals no longer go to Barcelona to work

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For years, the routine of many freelancers and freelancers of Badalona consisted of taking the metro, train or car every morning to go to work in an office or workspace in the centre of Barcelona. Today this trend has changed radically.

Coworking in Badalona is experiencing unprecedented growth. Professionals in the area have found that you don’t need to cross the Besòs to enjoy first-class facilities, a stunning corporate environment, and a vibrant community.

1. Saving time and quality of life: The end of useless travel

The main factor in this paradigm shift is time. Getting around Barcelona every day can mean between one and two hours lost in trips, traffic jams or saturated public transport.

  • Real productivity: Getting this daily time back translates into more hours of effective work or, better yet, more free time for work-life balance.
  • Sustainability and proximity: Working close to home reduces the usual stress of the mornings and promotes much more sustainable and local mobility.

2. All the amenities of a large business center, next to home

You don’t have to move much to have an advanced business infrastructure anymore. The local offer has evolved to meet the demands of any professional profile.

At Espai 114 we offer a comprehensive solution for those looking for maximum performance without leaving the city:

locationmeeting room

Service / Feature Benefit for you as a professional
Central A stone’s throw from all services, transport links and the shopping area of Badalona.
Space flexibility From coworking desks to modular private offices.
Equipped Private and technological space to receive clients or hold videoconferences without interruptions.
Domiciliation and services included Professional tax/commercial image, high-speed connection, cleaning and utilities in a single fee.

3. Create community and proximity networks

Working from home can lead to isolation, while going to a large office in Barcelona is often impersonal. A co-working space in your own city allows you to weave much stronger local networks of contacts.

In an environment like Espai 114, it is common for alliances and strategic projects to arise between different professionals in the area (from designers and programmers to financial consultants or lawyers). Creation Making contacts close to home not only boosts your business, but also strengthens the local economic fabric.

The future of work is local and flexible

Working close to where you live no longer means giving up professionalism or business opportunities. The rise of Coworking in Badalona proves that flexibility, comfort and efficiency are perfectly compatible.

If you want to leave your daily commute behind and discover how a professional environment can improve your daily life, come and discover Espai 114 and start working smarter.

We are the Badalona Business Centre, to give visibility and opportunities to your business. At Espai 114 we form a team together; We want to inspire you and accompany you.

 

How to Prepare Your Business for Your Return from Vacation: A Guide to a Successful September

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In mid-August, while the usual pace of the city slows down and many enjoy a well-deserved rest, a unique window of opportunity opens up for the self-employed, SMEs and entrepreneurs. September is, for all practical purposes, the real “second weekend” of the business world: a time of renewal, new resolutions and reactivation of projects.

Planning your company’s return from vacation a few days in advance does not mean interrupting your rest, but rather designing a smooth transition that allows you to start September with a head start, without stress and with clear objectives.

1. Review and prioritize your to-do list

One of the most common mistakes when resuming activity is wanting to fix everything on the first day. To avoid the feeling of saturation:

  • Filter your inbox: Before compulsively replying to emails, sort messages into urgent, important, and informative.
  • Apply the rule of three objectives: define the three main milestones that your company must achieve during the month of September.
  • Plan key meetings: Schedule the first meetings with clients or collaborators from the second week of September, leaving the first few days for internal reorganization.

2. Reconnect with your network

The return of activity is the perfect excuse to reactivate commercial relations. A reply email or short message ( “I hope you had a good break, shall we talk soon to close the projects of the last quarter?”) is a natural and minimally invasive way to re-engage your customers and suppliers.

3. Redefine your work environment: Work from home or take the leap?

Returning from vacation is often the time when many professionals who work from home realize that they need a change. Returning to the domestic routine, with its distractions and lack of separation between personal and work life, can slow down your growth in September.

Opting for a professional environment offers immediate benefits:

  • Routine and discipline: Having a physical space away from home helps you regain your rhythm and concentration from the first minute.
  • Savings and flexibility: Avoid own office expenses or long-term contracts. A coworking space adapts to the volume of your activity.
  • Community and synergies: Sharing space with other professionals generates opportunities for collaboration that never arise when working in isolation.

How can we help you at Espai 114? This September, at Espai 114 , we offer you the ideal infrastructure in Badalona to resume activity: from coworking desks and modular private offices to the domiciliation of your company or the rental of meeting rooms for your first presentations of the season.

The new economic year starts with energy

Facing the return of your business after the holidays With a clear strategy, transform what could be a stressful comeback into a renewed momentum. Take advantage of these weeks in August to gather strength, organize your ideas and prepare the ground for the last part of the year to be the most productive part of your project.

We are the Badalona Business Centre, to give visibility and opportunities to your business. At Espai 114 we form a team together; We want to inspire you and accompany you.

How to choose your ideal workspace. Are you more of a coworking or private office person?

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Finding the perfect place to work isn’t always easy. Nowadays, you no longer have to choose just between staying at home or renting a very expensive traditional office. There are better options that adapt to what you need.

At Espacio 114 we have two very popular options: coworking and private office. Not sure which one is best for you? In this article, we help you decide according to your work style.

Coworking: for active people looking for connections

Coworking is a fantastic option if you like to be around people and want to save money. It consists of sharing a large work area with other professionals and freelancers.

  • Work in community: The best thing about coworking is that you are not alone. You can meet other professionals, talk at coffee time and even find new clients or collaborators for your business.
  • Very cheap price: If you are just starting out and your budget is low, coworking is ideal. You have all the services of a modern office for a very low price.
  • Total flexibility: You can choose the schedule that suits you best and use the space on the days you really need it.

Private office: for those who need maximum concentration

If you are looking for silence, privacy and having your own enclosed space, a private office in Badalona is the solution you are looking for.

  • Absolute silence and zero distractions: Within your office you solve things at your own pace. It’s ideal if you make a lot of confidential calls or if you need a lot of focus for your tasks.
  • Your own space: You can leave your papers, your computer and your valuables locked. The space is totally yours.
  • Brand image: If you have to receive clients regularly, a private office conveys an image of great seriousness, stability and professionalism.

 

All included in the price

Whether you choose the coworking area or prefer a private office, at Espacio 114 you have everything covered. In a single monthly installment everything you need to work is included: high-speed internet, cleaning, electricity, water, air conditioning and modern furniture. You just have to bring your computer and start working.

What is your ideal space?

If you still have doubts, the best thing to do is to come and see our spaces in Badalona. Tell us what your day-to-day life is like and we will help you choose the perfect place to grow your business.

We are the Badalona Business Centre, to give visibility and opportunities to your business. At Espai 114 we form a team together; We want to inspire you and accompany you.

More and more freelancers choose coworking in Badalona

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In recent years, Badalona has seen the growth of a new way of working. More and more independent professionals are deciding to leave behind permanent teleworking or improvised spaces to opt for a coworking in Badalona. It is not a fad: it is a real response to new professional needs.

A new generation of self-employed workers in Badalona

Freelancers, freelancers, consultants and small entrepreneurs share the same challenge: to work professionally without losing flexibility. In this context, the Coworking in Badalona has established itself as a natural solution for those who want to grow without assuming rigid structures.

In Badalona there is local talent, digital projects, professional services and entrepreneurs who are looking for environments where they can concentrate and connect. And this is where coworking makes sense.

More productivity, less isolation

One of the main reasons why professionals opt for a coworking space in Badalona is productivity. Working from home can end up generating constant distractions and difficulties in maintaining a clear routine.

Sharing space with other freelancers creates a positive dynamic: more defined schedules, better concentration and a real separation between work and personal life.

The strength of the professional community

Freelancers are not only looking for a place to work, but an environment where they don’t feel alone. In a coworking in Badalona, spontaneous conversations, the exchange of experiences and collaborations appear naturally.

This social proof is key: seeing other professionals working, growing and consolidating projects reinforces confidence and self-motivation.

Hassle-free professional imaging

Another determining factor is the image. Receiving clients, holding meetings or simply working in a cared for environment makes all the difference. A Coworking in Badalona allows you to project a solid and coherent image, without having to manage your own office.

For many freelancers, this point is key to making the leap to a more professional level.

 

Espai 114, part of the entrepreneurial ecosystem of Badalona

At Espai 114, we are an active part of this change. We offer a coworking in Badalona designed for local professionals who want to work well, connect with other freelancers and grow their project from a close and professional environment.

It’s not just a workspace. It is a community of people who have understood that working better also means working together.

If you are self-employed and work in Badalona, it may not be that you need a job change.
Maybe you just need the right coworking in Badalona.

We are the Badalona Business Center, to give visibility and opportunities to your business. At Espai 114 we are a team; We want to inspire and accompany you.

Coworking in Badalona: everything that includes a space designed to grow your business

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When someone considers stopping working from home, one of the first objections that appears is this: “A coworking space is expensive”. But the key question is not how much it costs, but what does a coworking space in Badalona really include and what costs – visible and invisible – you are saving.

When you put all the elements on the table, the myth falls by itself.

Working from home: the hidden cost

Working from home seems free, but it’s not so free. Electricity, high quality internet, heating or air conditioning, suitable furniture, maintenance… You assume all that. In addition, there is an even more significant cost: productivity.

Constant interruptions, lack of concentration and difficulty in separating work and personal life end up lengthening working hours and reducing results. What is apparently “free” can be very expensive in the long run.

Renting an office: rigidity and fixed expenses

At the other extreme is renting a traditional office. The problem here is not only the long-term commitment, but everything associated with it: contracts, supplies, cleaning, reception, maintenance, furniture and underused spaces.

For many freelancers and small businesses in Badalona, this option is inflexible and inefficient.

What does a coworking space in Badalona actually include?

A coworking space in Badalona it’s not just a table and Wi-Fi. It is a space designed so that you only have to worry about working. Among the usual services we find:

  • Professional and prepared workspace
  • Fast and stable internet connection
  • Meeting rooms to receive clients
  • Comfortable and well-kept common areas
  • Air conditioning, cleaning and maintenance included
  • Possibility of networking with other professionals 

All this without management, without rigid permanence and with a structure designed to adapt to your work pace.

Productivity, image and time: the real return

When you work from a coworking space in Badalona, you gain focus, improve your professional image and recover quality time. You leave home to work and come home to live, without mixing it all up.

In addition, receiving clients in a professional environment generates trust and reinforces the credibility of your project, a key factor in closing opportunities.

Espacio 114: coworking in Badalona designed for professionals

At Espacio 114, we offer a coworking space in Badalona Designed for freelancers, freelancers and small businesses looking for a professional, flexible and efficient solution. A space where everything is included so you can focus on growing your business.

We are the Badalona Business Centre, to give visibility and opportunities to your business. At Espai 114 we form a team together; We want to inspire you and accompany you.

Your business has grown, but your space hasn’t: signs that you need a coworking space in Badalona

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When you start a project, working from home or from a makeshift space may seem like enough. But over time, the business evolves, customers increase, and needs change. If this sounds familiar, perhaps the time has come to consider a coworking in Badalona.

One of the first signs is a loss of concentration. Noise, constant interruptions or the lack of adequate space make working hours not really productive. Work in a Coworking allows you to regain focus in an environment designed exclusively for work.

coworking in Badalona

Another clear indicator is when you can no longer receive customers comfortably. Holding meetings at home or in coffee shops does not convey the professional image that your business needs. Have adequate space within a Coworking in Badalona improves the perception of your project and builds trust.

The need for routine and structure also appears. When the business grows, working without clear schedules or separation between work and personal life ends up taking its toll. One Coworking helps you set boundaries and leave work with the feeling of donework.

Finally, many professionals notice a lack of connection with other entrepreneurs.. Working alone for too long can limit ideas and opportunities. In a coworking in Badalona, contact with other professionals generates real synergies.

coworking in Badalona

Espacio 114, the coworking space in Badalona that accompanies your growth

At Espacio 114, we offer a coworking space in Badalona Designed for freelancers, freelancers and small businesses that want to grow without assuming the costs of a traditional office. Here you will find a professional environment, good location, local community and the flexibility your business needs.

If your business has grown, it’s time for your workspace to grow too.

We are the Badalona Business Centre, to give visibility and opportunities to your business. At Espai 114 we form a team together; We want to inspire you and accompany you.

The pyjama trap: 5 signs that your home is slowing down your business

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Working in pajamas

Working from home has an idyllic reputation: freedom of schedules, zero travel and the comfort of your own sofa. However, if you’ve been working from home for a while, you know that reality tends to be very different. What begins as freedom often ends up becoming isolation and a clear drop in productivity. Signaling that your home is holding back your business.

How do you know if the “home office” has turned against you?
If you identify with these situations, it may be time to change your environment:

You never leave work: Your dining room is also your office. This means that, when you sit down to watch a series at night, the brain continues to work mode. The lack of physical separation prevents mental disconnection and keeps you constantly thinking about to-dos.

The washing machine is your new companion: Domestic interruptions are lethal to concentration. Between the delivery person, the housework and the refrigerator, the time of “deep work” disappears. There is no space or time really dedicated to working with focuses.

And you feel isolated: Zoom helps, but it doesn’t replace human contact. You miss the morning coffee, an impromptu conversation or contrasting an idea with someone other than your cat.

Your professional image suffers: Have you had to blur the background of a video call so that the clothes hung out or the clutter in the house could not be seen? The image also communicates professionalism.

Creative stagnation: Ideas flow better when you change your environment and interact with other professionals.

Working on the couch

The solution is in Badalona, in Espai 114

There is no need to leave Badalona or waste time on long journeys to work in a professional environment. At Espai 114 we offer you a coworking space that is neither your home nor a rigid corporate office: it is the right space where you come to concentrate, to be productive and to connect with other professionals and entrepreneurs in the city.

Here you get back to your routine, separate your work and personal life, improve your professional image and return home with your work done.

Break the pajama trap. Come and work at Espai 114.

Office

We are the Badalona Business Center, to give visibility and opportunities to your business. At Espai 114 we are a team; We want to inspire and accompany you.

How to choose the best coworking in Badalona

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The importance of having a nice and quiet place to work is critical.

 

If you are from Badalona and are thinking of opting for this option to work, here are the basic characteristics that you should take into account when choosing the best coworking in Badalona.

 

Location and availability

The first point to consider is the location and ease of getting there. It is optimal that it is located in an area with good public transport connections. Another important aspect is the hours of access to the offices, since being able to enter at any time of the day allows you to maintain a flexible schedule.

Location and availability

Work areas

The common areas enabled to work are one of the main points to consider. The best coworking for you should have a well-equipped area that makes your job easier. It is essential to have a spacious, dynamic, technologically equipped space with natural light.

 

In addition, being able to have a meeting room is never bad as it allows you to have an isolated space to communicate directly and without distractions with customers, suppliers or the rest of the team.

Work areas

Rest areas

The third point to take into account when choosing the best coworking in Badalona is the rest areas. After hours of work, what’s better than having a good coffee or grabbing some food from the fridge? Having all this in the same space is ideal for recovering energy and continuing the day with motivation.

 

Services

To be able to work without inconvenience, you need a good internet connection, either by wifi or fiber optics, it guarantees an efficient and uninterrupted working day.

 

It is also important to have a printer to be able to obtain documents on the spot, without having to leave the office.

 

Having air conditioning in summer and heating in winter, good lighting and water at all times would be extra points to be valued.

Services

Protection systems

Finally, it is as important to think about safety as it is about comfort. Therefore, making sure that the coworking has security cameras and theft insurance is essential to work with peace of mind, both when you are inside and outside the office.

 

Once all these points have been exposed, you know what you need to take into account when choosing the best coworking in Badalona.

 

If you want more information or visit our space, contact us and find out why more and more professionals are choosing Espai 114 as the best coworking in Badalona.

 

We are the Badalona Business Center, to give visibility and opportunities to your business. At Espai 114 we are a team; We want to inspire and accompany you.

Discover Espai 114: your professional coworking space in Badalona

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If you are looking for a professional coworking space in Badalona that offers you much more than a table and an internet connection, Espai 114 It’s your place. We are a workspace designed to freelancers, entrepreneurs and small businesses that want to grow in an inspiring, modern environment with services that make day-to-day life easier.

A space designed for professionals

At Espai 114 we are committed to a professional coworking model, where every detail counts: quick connection, ergonomic furniture, equipped meeting room and a common area that encourages collaboration.


The goal is to offer you a calm and productive environment, ideal for concentrating and driving your project forward without distractions.

Quality community and networking

Working in a professional coworking space in Badalona like ours allows you to be part of an active and diverse community. Here you share space with people from different sectors: designers, consultants, developers, consultants or digital creators.


 This diversity is a great opportunity to create synergies, collaborate on projects or find new clients.. Networking here is not forced, but natural and respectful.

 

Professional coworking in Badalona

Flexibility and services adapted to you

We know that every professional has different needs. That’s why we offer hourly , daily or monthly rates, as well as the possibility of having a fixed workspace.


In addition, you can access complementary services such as business domiciliation, rental of a multipurpose room for meetings or events, and personalized advice for your business.

A strategic location in the centre of Badalona

Our coworking space is at 114 Francesc Layret Street, in the centre of Badalona, just minutes from public transport and with all amenities nearby. This makes it an ideal location for both working and receiving clients in a professional and well-connected environment.

Professional coworking in Badalona

Join our professional coworking in Badalona

At Espai 114 you will find the perfect place to grow your project in an inspiring, productive and collaborative environment.


If you want more information or visit our space, contact us and discover why more and more professionals choose Espai 114 as their professional coworking space in Badalona.

We are the Business Centre of Badalona, to give visibility and opportunities to your business. In Espai 114 we form a team together; we want to inspire you and accompany you.