How to work at the computer all day without damage to the eyes

Rule 20-20-20

Break when working at the computer - the law

Every 20 minutes, distract from the monitor for 20 seconds, and look at a distance of 20 feet (6 meters) from you.

In order not to get lost in time, special applications have been developed that will notify you that it is time to pause.

Proper monitor position

When working at the computer, the distance between the eyes and the plane of the monitor should be:
  • Minimum
  • Maximum

The eyes and the top edge of the monitor should be at the same level.

It is possible to adjust the screen height by placing under it, for example, several books. Immediately notice how much easier it will be your eyes.

Read the topic:

Font and text color

Move 50-75 cm away from the monitor and see which minimum font you can distinguish. After that, increase it three times. This will be the optimal value.

The best option for color is black on a white background.Try to avoid low contrast of the text and background.

Screen brightness

To minimize eye strain, adjust the brightness of the monitor correctly. Ideally, it matches room lighting.

You can use special anti-glare filters. They are easy to fix right on the screen.

Colour temperature

On most monitors, this temperature is controlled manually. If the room is dark, warm, slightly yellowish shades will do.

If the room is dark If the lighting is good
Warm, slightly yellowish shades will do. Prefer cold tones - blue.

The easiest way to adjust the palette using a special program - F.lux. It will automatically help you set up the parameters, taking into account the time of day, lighting, etc.

Eye care

In addition to the proper organization of the workplace, it is important to monitor eye health. First, you need to constantly give your eyes the opportunity to relax from the monitor, to escape from work. Secondly, relieve tension will allowspecial exercises for the eyes. Do exercises while sitting or standing twice a day - when you wake up and before bedtime.It is important to keep your head straight and not move.

  • The movements are simple:

    1) Vertically up and down.
    2) Horizontally right and left.
    3) Right-left and left-right diagonally.
    4) Rotational movements of the eight.
    5) Movement in a circle, imagining the dial of the clock and holding the gaze on each digit.

All exercises are performed 8 times and not very quickly. Each time the eyes must rest before you proceed to the next block. After finishing, cover your eyes with your hands for a few minutes - this will give them the opportunity to relax.

eye care

Do not forget about protection when working at a computer in the office or at home.

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