INTRODUCTION – IMPROVE HEALTH WITH A PROPER WORKSTATION SETUP
The design and ergonomics of our workstations play a pivotal role in influencing our screen time and overall health and wellbeing. A well-structured workspace not only promotes better posture but can also subtly encourage breaks away from the screen. Here, we’ll delve into improving health with a proper workstation setup that combines functionality with health and wellbeing.
MONITOR POSITIONING WITH A PROPER WORKSTATION SETUP
You can position your monitor with a proper workstation setup at arm’s length away, making sure the top of the screen is at or slightly below eye level. This prevents unnecessary leaning forward, reducing both screen time and neck strain.
BLUE LIGHT FILTERS TO IMPROVE EYE HEALTH
Consider using screens or protective eyewear with blue light filtering capabilities. While this doesn’t directly reduce screen time, it lessens the harmful effects of prolonged exposure, especially on the eyes.
EXTERNAL KEYBOARD AND MOUSE FOR LAPTOPS
If you primarily use a laptop, invest in an external keyboard and mouse. This allows you to set up the computer as a monitor at the appropriate height, mitigating the hunched posture often associated with laptop use.
ERGONOMIC SEATING WITH A PROPER WORKSTATION SETUP
Choose an ergonomic chair that supports the natural curve of your spine. Your feet should rest flat on the ground (or on a footrest), and your knees should be level with your hips. This setup encourages better posture and more frequent position shifts, prompting occasional screen breaks.
WORKSTATION LIGHTING SETUP
Optimal lighting reduces glare on screens, mitigating eye strain. You can just position your desk to avoid direct light from windows and use soft, ambient lighting. This lessens the contrast between the screen and the surrounding environment, reducing the strain of screen viewing.
DESK ORGANISATION WITH ESSENTIALS TO IMPROVE HEALTH
Keep frequently used items, like pens, notepads, or your phone, within arm’s reach. This reduces the need to stretch or strain and also encourages non-digital note-taking, providing screen respite.
VISUAL RESTING POINTS WITH A PROPER WORKSTATION SETUP
Position items or artwork at the periphery of your workspace that naturally draw your gaze away from the screen. This could be a calming art piece, a plant, or even a motivational quote. These provide brief visual breaks, reducing continuous screen focus.
SET TIMED BREAKS TO IMPROVE HEALTH
Using tools or alarms, set periodic reminders to take breaks. This could be the Pomodoro technique (25 minutes of work followed by a 5-minute pause) or any other interval that suits you. Breaks counteract prolonged screen exposure and promote stretching.
CREATING A ROUTINE FOR REDUCED SCREEN TIME
- Regular Breaks to Improve Health
Set an alarm or use an app to remind you to take breaks. The 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds—can help minimise eye strain.
- Microbreaks for Physical Activity
Incorporate microbreaks into your routine to stretch or do quick exercises. This not only helps reduce screen time but also stimulates circulation and muscle activity.
CONCLUSION
In today’s digitally dominated work culture, the line between productivity and over-reliance on screens has become blurred. By mindfully setting up our workstations, we not only champion our immediate comfort but also sow the seeds for long-term health and wellbeing. After all, the foundation of great work lies not just in the tools we use but also in the spaces we curate.