Working Healthy Behind Your Screen

• Tasks, Variety, and Movement

  Ensure you have variety in your work. Alternate screen work with other tasks. Tasks should be tailored to your level of knowledge and experience. Ensure a balanced workload with sufficient distribution throughout the day and enough flexibility. Alternate demanding tasks with less demanding ones.

  By taking regular breaks and changing your posture, you can prevent physical complaints.

  There are many benefits to sitting less and moving more:

  • It stimulates fat burning.
  • It makes you feel fitter, both mentally and physically.
  • It is a wake-up call for your brain, which, after long periods of sitting, has been lulled to sleep and could use a boost of fresh oxygen and extra nerve activation.

  More Tips

  • Schedule breaks between (video) calls.
  • Take a micro-break of a few minutes every 20 minutes.
  • Move your neck, arms, and back every 10 minutes while sitting in your chair.
  • Do exercises at your workstation.
  • Walk around for at least 1 minute every half hour, actively moving your arms.
  • Take a 10 to 15-minute break after 2 hours of screen work; ideally, take a 10-minute break after 1 hour.
  • Take a walk, go for a run, or cycle during your lunch break.
  • Occasionally get a drink or some fruit, or do a quick chore like putting on a load of laundry or tidying up.
  • Vary your sitting posture. Alternate between sitting upright actively and relaxing against the backrest. Or sit on the couch if you need to read something.
  • Use a headset or the earbuds of your mobile phone for phone calls.
  • If you have access to a standing desk, alternate between sitting and standing. It is recommended to stand for 15-20 minutes at a time, several times throughout the day. You can also arrange to have a meeting with colleagues while walking.

  Common complaints from prolonged screen use include tired eyes, dry and irritated eyes, blurred vision, and difficulty focusing. This is also a reason not to do screen work for too long at a stretch.

• Working Hours, Breaks, and Sleep

  The number of hours per day and per workweek should be adjusted to your capacity. Ensure regular and natural breaks in your work. Preferably, do no more than 6 hours of screen work per day and take at least a 10-minute break every 2 hours by doing something else. Also, take small breaks (micro-breaks) throughout the day. Phone use and working from home also count as screen work. You can use break software to interrupt continuous screen work. At VU, this can be done with the Work & Move software. Or set a timer on your phone.

  Additionally, the Working Hours Act specifies the limits of working hours. No more than 12 hours per day can be worked, and the weekly working time must not exceed 60 hours. Over a longer period, an average of 55 hours per week can be worked over a 4-week period, and 48 hours per week over a 16-week period.

  Using computers or mobile devices in the evening can negatively affect sleep. The Health Council mentions the influence of light, particularly LED lighting, on the biological clock, and thus on health and well-being. Keep this in mind when using screens, both privately and for work. To maintain good quality sleep, it is advisable to wind down work at the end of the day and not work (too often) in the evenings. Try to turn off the computer at least two hours before going to bed.

• Pressure of work

  Prevent peaks in pressure of work by anticipating periods of high workload and stress. Whether workload also causes stress largely depends on how you handle stress, your personal drive, and the available resources. Stay ahead of deadlines by planning ahead. Ask colleagues for help and discuss problems with your supervisor. Don't linger with stress complaints for too long, as these can lead to overstrain and burnout.

Setting up your workplace

• Setting up your personal workplace

  Set up the workplace (see Workplace Setup). Sit directly in front of the screen. Ensure that the chair and desk are at the correct height. Use the adjustment features of the chair. If you use two screens, make sure the inner edges of the screens are exactly in the middle. Do you work more on one screen for a while? Then place your chair, keyboard, and mouse directly in front of that screen. This setup reduces the amount of neck movement, helping to prevent complaints.

  
  

• Lightning

  Lighting in the work environment plays an important role in preventing eye fatigue or eye complaints. Avoid reflections on the screen and position the screen perpendicular to the window (at least when there is bothersome incoming light).

• Flexible Workspace

  If you work at a flexible workspace, it is important to set up the workspace correctly before you start working. Adjust the chair to the right height, adjust the seat, backrest, and armrests if necessary, and set the desk and screen to the correct height. If you take a few minutes for this in the morning, you will benefit from it for the rest of the day. If you cannot set up the workspace properly, discuss with your supervisor how to resolve this.

• Relaxed Posture

  A proper workspace setup is the first step to healthy screen work. The second step is to be mindful of your own posture and behaviour. Here are some tips for this:

  • Work in a relaxed posture, seek support from the backrest, keep your shoulders low, place your neck straight on the spine, and let your forearms rest on the armrests of the office chair. Sit back in the chair and directly behind the screen.
  • Keep your hand in line with your forearm, avoid bending your wrists, and move your hand while typing and using the mouse from the shoulder rather than the wrist. Change your posture regularly: the best posture is the next posture.
  • Ensure sufficient movement in between. For example, walk to the printer, get coffee/tea, and take the stairs instead of the elevator. It is normal to occasionally leave your workspace, stand up, or move around. You can also do some stretching exercises or take a walk during a meeting. Listen to your body and respond appropriately.

• Home Office

  Setting up the home workspace is done in the same way as setting up the workspace at the VU (see explanation above). More information about the home workspace.

• Need more information or advice?

  Try to follow the above tips for healthy screen work and see if they lead to improvements. If you continue to experience complaints, discuss them with your supervisor, the occupational health physician, or your general practitioner.

  With your supervisor's permission, you can request a workplace assessment from one of the occupational health advisors. Contact them via email at arbo.advies@vu.nl.

Health, Safety and Environment