12/02/2026
Maintain Good Posture
Use an ergonomic chair that supports your lower back.
Keep your feet flat on the floor or on a footrest.
Position your computer monitor at eye level to avoid neck strain.
Keep your wrists straight while typing and use a supportive keyboard and mouse.
Avoid slouching or leaning forward; sit upright with shoulders relaxed.
Prioritise Mental Health
Set boundaries between work and personal life; avoid working outside your designated hours.
Take time for activities that reduce stress, such as meditation, stretching, or hobbies.
Stay connected with colleagues, friends, and family for social support.
Recognise signs of stress or burnout and seek help if needed.
Take Regular Breaks
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
Stand up, stretch, or walk around every hour to reduce muscle tension.
Use break times to hydrate, snack healthily, and rest your eyes.
Optimise Lighting
Use a combination of natural light and artificial lighting to reduce eye strain.
Position your monitor to avoid glare from windows or overhead lights.
Use task lighting (like a desk lamp) to illuminate your workspace without creating reflections.
Ensure Proper Ventilation
Keep your workspace well-ventilated by opening windows or using fans.
Maintain a comfortable temperature and humidity level.
Avoid stagnant air to prevent fatigue and maintain alertness.
Regularly clean air filters and ensure your HVAC system is functioning properly if applicable.
Additional Tips
Keep your workspace tidy to reduce stress and improve focus.
Use appropriate ergonomic accessories such as wrist supports or monitor stands if needed.
Be mindful of screen time and incorporate physical activity into your day.
