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7 Tips for People Who Use a Computer for Their Entire Work Day
Computers are an essential part of most peoples’ work lives. While computers make a lot of work much faster and easier, they also create a new set of challenges, both mental and physical. Sitting in front of a computer all day can hurt your eyes, decrease your physical activity, and increase the mental drain of a full workday. Although screen time can result in physical and mental strain, there are easy ways to minimize these detrimental side effects.
- Keep Your Workspace Clean
Research shows that having a tidy workspace can help reduce mental stress because a messy workspace can create distractions. As a rule of thumb, you should only keep items that you use every day to complete work-related tasks on your desk, with the exception of a few decorations.
- Get Ergonomic Gadgets and Furniture
If you spend a lot of time at your desk, make it as physically comfortable as possible. Having an ergonomic set up can help avoid acute and chronic pain, such as a sore neck from hunching over a computer screen that’s too low.
Many workplaces have money set aside to make the workplace more ergonomic, and the Occupational Safety and Health Administration (OSHA) provides guidelines to help employers prioritize ergonomics. Even if your workplace doesn’t pay for such improvements, consider making that investment yourself to save yourself from chronic pain later in life.
Everyday gadgets that can make you more comfortable include monitor stands wrist rests that prop your wrists up while typing. You’ll also want to consider buying a standing or convertible desks and a decent computer chair that provides proper back support.
- Protect Your Eyes
Spending too much time on screens can result in dry eyes, eye soreness, blurry vision, and other issues. However, you can take preventative measures to protect your eyes if you use computers for extended periods of time:
- Adjust Your Display Settings– If standard font size, brightness, and screen resolution start to look blurry, adjust your display settings. Make sure your screen looks as little reflective as possible, meaning it’s not so bright that you can see your reflection or not too dull that you have to squint to see it. You can also opt to view websites in dark mode or turn on night filters.
- Wearing Task-specific Computer Glasses– Computer glasses are designed to reduce glare and focus better on computer screens. Computer glasses come in non-prescription or prescription options and are widely available online through sites like GlassesUSA.com.
- Wearing Blue Light Glasses– Screens give off blue light, which research suggests can harm your eyes, cause headaches, and disrupt sleep patterns. Blue light glasses block exposure to this type of light and can also be found online in non-prescription or prescription models.
- Rest Your Eyes Periodically and Focus on Something in the Distance– People blink up to 66 percent less when on the computer. Consider setting a timer for various times throughout the day to remind yourself to take a step back and look away from your screen. Give your eyes a break by looking past your computer screen and focusing on something in the distance.
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- Do Small But Effective Stretches
It’s easy to get stiff when sitting in front of a computer. As such, it’s vital to stretch everyone once in a while, even from your desk. If you can’t get up just yet, stretch your arms from side to side, roll your shoulders back, or flex your legs out or toward your chest.
- Drink More Water
Drinking more water has countless benefits, such as reducing stress, reducing soreness, improving your mood, and increasing your concentration. Consider skipping the sugary soda or another cup of coffee and reaching for a water bottle instead.
- Take a Walk Right After Work
After sitting in front of a computer all day, give yourself time to mentally and physically recharge. Take a walk to stretch out and unwind after a long day at work.
Changing Your Work Setup and Mindset
Whether you work from home or an office, working all day—especially in front of a computer screen—can be taxing on your mind and body. However, if you make intentional changes to your work setup and form daily routines that prioritize mental wellness, you can combat the stress and strain of the workday.
