Small changes, big impact. Each tip takes under 5 minutes to implement.
Your screen should be about 20-30 inches from your face — roughly an arm's length. Too close strains your eyes; too far makes you lean forward, straining your neck and back.
The top edge of your monitor should be at or slightly below eye level. This keeps your neck in a neutral position. If you use a laptop, put it on a stand and use an external keyboard.
Adjust your chair height so your feet are flat on the floor and your knees are at roughly 90 degrees. If your feet don't reach, use a footrest — don't let them dangle.
Every 20 minutes, look at something 20 feet away for 20 seconds. This relaxes your eye muscles and prevents digital eye strain. Set a recurring timer until it becomes habit.
You don't need a standing desk to benefit from standing. Just stand up, stretch, and move for 30-60 seconds every half hour. Set a timer. Your back will thank you.
Your forearms should be parallel to the floor when typing. If your desk is too high, lower your chair and use a footrest. If too low, raise your chair and desk.
Overhead lighting alone creates shadows and glare. Add a desk lamp or monitor light bar to illuminate your workspace evenly and reduce eye strain.
Typing with bent wrists causes strain over time. Keep your wrists straight — use a keyboard tray or adjust desk height. A wrist rest helps but shouldn't be used while actively typing.
Your mouse, keyboard, phone, and water bottle should all be within a forearm's reach. Repeated reaching for items causes shoulder and rotator cuff strain over time.
As the sun goes down, reduce your screen brightness and enable warm/night mode. This reduces blue light exposure and helps your body prepare for sleep.
Studies show that plants in your workspace reduce stress and improve air quality. A low-maintenance pothos or snake plant is a great start.
Spend 20 minutes routing cables with $10 of zip ties and cable clips. You'll never think about them again, and your desk will look 10x cleaner.
Take the assessment for recommendations tailored to your body, work, and space.
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