Next up I offer tips for reducing eye strain while using your computer.\u00a0 Staring at a computer monitor places a lot of extra demand on your eyes, and the only way to stop this is to stop using your computer.\u00a0 But I realize that\u2019s probably impossible to do.\u00a0 For most of us, computers have gone from a part-time source of information and entertainment to a full-time necessity of life.<\/p>\n
What\u2019s important to know before I start is that the advice I\u2019m about to give is good advice to follow no matter how much time you spend at your computer.\u00a0 Even if you think your computer monitor is optimally set up, it never hurts to take a few minutes to double check your measurements and settings.<\/p>\n
Okay, let\u2019s start with monitor placement.\u00a0 Most importantly, your computer monitor should be positioned directly in front of you.\u00a0 Having it off to one side or the other causes your neck to twist unnecessarily and could cause unnecessary tension and headaches.<\/p>\n
With your monitor directly in front of you, let\u2019s next check the distance from your eyes.<\/p>\n
The ideal position of your computer monitor is anywhere between 20 inches and 26 inches in front of your eyes, or about two feet.\u00a0 Here\u2019s a way to help visualize the distance.<\/p>\n
Sit in your chair as you normally would when working on the computer, stretch your arm out in front of you, and extend your index finger.\u00a0 When finished, the tip of your finger should touch the computer screen.<\/p>\n
If the computer monitor is too close or too far away from your eyes, you may be squinting or straining your eyes in an effort to see the screen.\u00a0 As I\u2019ve said before, neither is good for your vision.\u00a0 If having the monitor closer or further away is the only way you can see it, guess what?\u00a0 You need to heed my previous advice and get yourself to the eye doctor right away!<\/p>\n
If you already wear glasses or contacts and you still have trouble seeing the computer screen when positioned at the ideal distance of 20 to 26 inches away from your eyes, you may need a new prescription.\u00a0 A quick visit to the eye doctor will take care of that too!<\/p>\n
Now let\u2019s talk about the height of your computer monitor.\u00a0 You can\u2019t assume that plopping your monitor on top of your desk means it\u2019s at the correct height to reduce eye strain.\u00a0 The ideal position is one that doesn\u2019t cause your neck to tilt upwards or down in order to see what\u2019s on the screen.\u00a0 A monitor that\u2019s too high or too low not only causes eye strain, it can cause a sore back and shoulders.<\/p>\n
If the monitor is not at the right height, you can try adjusting your chair height.\u00a0 Or you can place your computer monitor on top of something stable so you can raise the monitor to a more appropriate level.<\/p>\n
Now let\u2019s play around with the settings on your monitor.\u00a0 If you don\u2019t feel comfortable doing this or don\u2019t know how, it\u2019s probably a good idea to ask for help.\u00a0 First let\u2019s see if the monitor refresh rate needs adjusting.\u00a0 The refresh rate has to do with the speed at which the pixels on the monitor screen repaint.\u00a0 A higher refresh rate creates a smoother appearance when objects are in motion.\u00a0 Slower speeds create a more smear-like appearance.\u00a0 The ideal refresh rate range is a minimum of 75 Hertz.\u00a0 Anything slower tends to increase the likelihood of eye strain.<\/p>\n
Now look at the computer screen\u2019s brightness and contrast.\u00a0 If it appears too bright, tone down the brightness and\/or contrast as necessary.\u00a0 The goal is to adjust these settings so they closely match what you\u2019re used to when reading.<\/p>\n
You can also tweak other monitor settings as necessary so that the text that displays on the screen is easier to read.\u00a0 You can try changing things like your browser\u2019s text size, your screen\u2019s resolution, the zoom default and the font defaults until you find a combination that works best for you.<\/p>\n
If you work with documents and you don\u2019t already have one, invest in a document holder.\u00a0 You\u2019ll find ones you can attach right to your computer monitor.\u00a0 You\u2019ll also find ones that look like mini easels.\u00a0 It doesn\u2019t matter which type you choose.\u00a0 The main goal is to get the document off your desk and up to eye level.\u00a0 With your documents at eye level your eyes no longer have to repeatedly look down at your desk and back up to your screen as you do your work.\u00a0 Such repetitive motion is extremely tiring and usually leads to eye strain.<\/p>\n
Once you have your computer monitor set up to reduce eye strain, take another look around and see if you notice any new sources of glare.\u00a0 As I mentioned already, glare is a major cause of eye strain.\u00a0 To avoid it, it\u2019s important to maintain balance between the light behind the monitor and the light that appears on the monitor.\u00a0 Diffuse or eliminate direct or indirect light in front of your computer monitor as well as that which comes from behind.\u00a0 If all else fails and you still have glare, it\u2019s time to consider attaching a glare shield to the front of your monitor.<\/p>\n
Finally, give your eyes a break!\u00a0 When your eyes are focused on your computer screen, they don\u2019t blink as often and the surfaces get more exposure to air.\u00a0 As a result, they get drier and the muscles have to work harder to keep the eyes open and focused on the screen.\u00a0 Taking brief but regular breaks do your eyes a whole lot of good.\u00a0 Try it and you\u2019ll see.<\/p>\n
Here\u2019s all you have to do.<\/p>\n
About every 15 to 20 minutes, look away from your computer monitor.\u00a0 Focus your vision on something in the distance that\u2019s about 20 feet away.\u00a0 Keep your focus for at least 20 seconds and as long as 2 minutes.\u00a0 The break sequence is easy to remember if you think of it as the 20-20-20 rule.<\/p>\n
A simple eye break like this taken throughout the day allows the eye muscles time to relax.\u00a0 And when they\u2019re relaxed, they\u2019re less likely to become strained.\u00a0 It\u2019s also a good idea to spend a few seconds during each break blinking your eyes very quickly.\u00a0 Doing so helps moisten your eyes and clears dust from the surfaces.<\/p>\n
Just remember, you need to focus on the object in the distance.\u00a0 So don\u2019t move your eyes around.\u00a0 Doing so defeats the whole purpose of the eye break.\u00a0 When your break\u2019s over, go ahead and return your eyes to your monitor and be sure to repeat the break sequence in another 20 minutes and 20 minutes after that.\u00a0 Continue practicing the 20-20-20 break the entire time you\u2019re working on your computer.\u00a0 If you have to, set a timer to remind you when it\u2019s time for another break.<\/p>\n
I have one more piece of advice to give you about computer breaks.\u00a0 Every half-hour to hour, try giving your entire body a brief break.\u00a0 Get up from your desk. Walk around a bit; maybe go grab some water or a healthy snack.\u00a0 While away from your desk, stretch your arms and your legs, your fingers and whatever else feels like it needs a stretch.\u00a0 Then go back to your desk and resume your work.<\/p>\n
Once you get in the habit of taking eye breaks and body breaks, your eyes will feel less strained and your body overall will feel less tired.\u00a0 And as I said in the beginning of this post, when you feel less tired, chances are you\u2019ll be more productive!<\/p>\n
Next I\u2019m going to talk about everybody\u2019s favorite topic:\u00a0 Exercise!<\/p>\n
Video Version of Post
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