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Best Practices for Healthy Computer Use

by Eye Rest Reminder
Happy woman using a laptop for a video call

Whether you work from home, in an office, or anywhere in between, spending 8+ hours at a computer takes a toll on your body and eyes. Here’s how to minimize the damage.

Ergonomic Setup Basics

Monitor Position

  • Distance: Arm’s length away (20-26 inches)
  • Height: Top of the screen at or just below eye level
  • Tilt: Slight backward tilt (10-20 degrees) so you look slightly down at the center

Chair and Desk

  • Feet flat on the floor (or on a footrest)
  • Thighs parallel to the floor
  • Arms at roughly 90 degrees when typing
  • Wrists neutral — not bent up or down

Lighting

  • Avoid glare on your screen from windows or overhead lights
  • Ambient lighting should be about half as bright as a typical office
  • Use a bias light behind your monitor to reduce contrast between screen and surroundings

Eye Care Habits

The 20-20-20 Rule

The most important habit for your eyes: every 20 minutes, look at something 20 feet away for 20 seconds. Use an eye rest reminder to stay consistent.

Screen use reduces blinking by up to two-thirds. Dry, irritated eyes are often just a blinking problem. Make a conscious effort to blink fully.

Adjust Display Settings

  • Text size: If you’re squinting or leaning forward, increase it
  • Brightness: Should match the ambient light in your room
  • Night mode: Use warm color temperature in the evening

Break Strategies That Actually Work

Micro-breaks (Every 20 Minutes)

The 20-20-20 rule. Look away, blink, refocus. Takes 20 seconds.

Short Breaks (Every 60 Minutes)

Stand up, stretch, walk to get water. Two minutes is enough.

Long Breaks (Every 2-3 Hours)

Walk away from your desk for 10-15 minutes. Go outside if you can. Your eyes and body both need movement.

The Key: Consistency

One long break doesn’t compensate for hours of continuous screen time. Frequent short breaks are far more effective. An automated reminder removes the mental effort of tracking time.

Common Mistakes

  • “I’ll take a break when I finish this task.” You won’t. Tasks always take longer than expected. Use a timer.
  • Scrolling your phone during a “break.” That’s not a break for your eyes — it’s a different screen.
  • Ignoring early symptoms. Mild eye strain becomes chronic if you don’t address it early.

Start Simple

You don’t need to overhaul your entire workspace today. Start with one thing: the 20-20-20 rule. Our eye rest reminder runs in your browser, is completely free, and takes 10 seconds to set up.

Build from there.