Your Eyes
Digital Eye Strain
- Staring at screens reduces blink rateⓘ
- Symptoms include dry eyes, headaches, and blurred vision[2]
- Screen distance matters: keep monitors at arm's length, top of screen at or slightly below eye level
The 20-20-20 Rule
- Every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds
- This is a clinical guidelineⓘ
- Also helps: blink deliberately, use artificial tears if needed
Screen Settings
- Reduce blue light in evening[4]
- Increase text size rather than leaning closer
- Match screen brightness to room lighting
Your Body
Sitting Risks
- Prolonged sitting associated with increased cancer risk[5]
- Sedentary time linked to poorer mental wellbeing[6]
- Breaking up sitting improves metabolic markers[7]
Movement Breaks
- Take a break every 30-60 minutes[8]
- Stand, stretch, or walk for 2-5 minutes
- Standing desks alone aren't enoughⓘ
Posture
- Poor posture linked to neck and back painⓘ
- Keep shoulders relaxed, not hunched
- Feet flat on floor or footrest
- Wrists neutral when typing
Simple Changes
Easy Wins
- Drink water — forces bathroom breaks
- Stand for calls — automatic movement
- Walking meetings — when practical
- Set timers — don't rely on memory
What Doesn't Help
Myth: Ergonomic equipment alone fixes inactivity
Reality: Expensive chairs can't compensate for 8 hours of sitting. Standing desks are only useful if you actually use them. Movement is what matters.
Reality: Expensive chairs can't compensate for 8 hours of sitting. Standing desks are only useful if you actually use them. Movement is what matters.
Realistic Expectations
- Most people struggle to reduce sitting[11]
- Small changes are sustainable; dramatic changes usually aren't
- Focus on breaking up sitting, not eliminating it
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References
- Kim J, et al. (2024). Digital media use and its effects on digital eye strain and sleep quality in adolescents. PLOS ONE. [DOI]
- Various (2024). Impacts of Blue Light Exposure From Electronic Devices on Circadian Rhythm. Chronobiology in Medicine. [DOI]
- Shen D, et al. (2014). Sedentary Behavior and Incident Cancer: A Meta-Analysis of Prospective Studies. PLOS ONE. [DOI]
- Endrighi R, et al. (2017). An examination of objectively-measured sedentary behavior and mental well-being in adults. PLOS ONE. [DOI]
- Chastin SF, et al. (2017). Associations of sitting accumulation patterns with cardio-metabolic risk biomarkers in Australian adults. PLOS ONE. [DOI]
- Ojo SO, et al. (2021). Efficacy, characteristics, behavioural models and behaviour change strategies, of interventions to sit less at work: A systematic review. PLOS ONE. [DOI]
- Hadgraft NT, et al. (2015). Prolonged Sitting Time: Barriers, Facilitators and Views on Change among Primary Healthcare Patients. PLOS ONE. [DOI]