Healthy Computer Use: Posture, Eyes and Break Habits
Spending long hours at a computer is common, and a thoughtful setup can make it more comfortable. The tips below are general good-practice suggestions, not medical advice.
Set up your workstation
- Chair: Keep your feet flat on the floor with knees at roughly a right angle and your lower back supported.
- Monitor: Place the top of the screen at or slightly below eye level, about an arm's length away.
- Keyboard and mouse: Keep them close so your elbows stay near your sides and wrists stay in a relaxed, neutral position.
- Laptop: Use a stand with a separate keyboard and mouse for long sessions.
Reduce eye strain
- Try the 20-20-20 habit: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds.
- Match screen brightness to the room and avoid glare from windows.
- Use your system's night-light feature in the evening if you find it comfortable.
- Increase text size in Settings rather than leaning toward the screen.
Move regularly
Stand, stretch or walk for a few minutes every hour. Alternating between sitting and standing, if you have an adjustable desk, can add variety.
Set reminders
Use a timer or a built-in focus feature to prompt short breaks, so they become a routine.
When to seek advice
If you experience ongoing pain, numbness or vision problems, speak with a qualified healthcare professional. This site cannot diagnose or treat any medical condition.