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NEW! - Keywords For This Page: Work Environment - Ergonomics
Feel free to use this tip sheet / checklist as you tackle your own ""do-it-yourself"" organizing projects. If you would like to REPRINT or DISTRIBUTE this information, please click here for reprinting instructions.
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COMPUTER
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- adjust monitor to correct eye level to keep neck level
- place on top of shelf or CPU if too low (neck bent down)
- remove swivel base if too high (neck bent up)
- adjust monitor angle so documents being viewed straight on
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EYESTRAIN
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- adjust the pixel size on your screen if image too small
- adjust contrast and brightness is image too dim
- may need to upgrade monitor if image fuzzy or flickering
- raise light sources to keep them out of your eye
- move your monitor back to 16+ inches away if straining your eyes
- use "computer glasses" to reduce eyestrain
- set a timer to remember to look away from the screen
- arrange your desk to provide a "view" for resting your eyes
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RANGE OF MOTION
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- take regular breaks to move around throughout the day
- vary your activities instead of doing the same thing all day
- take more frequent breaks when focusing on one activity
- try rolling or sliding a load rather than lifting
- if you lift, try to reduce the sides of your loads
- keep item near your body as you lift to reduce back strain
- keep item at a medium height as you carry it
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SCREEN GLARE
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- shade monitor from direct light sources with a glare screen
- cover or shield light sources to prevent glare
- face monitor away from windows and direct lights
- light should hit screen from side at an angle -- not straight on
- lowering light levels to 200-500 lux can also reduce screen glare
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SEATING
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- use a cushion to support lower back
- adjust height and tilt of chair for comfortable position
- recline chair slightly to stay sitting against back rest
- lower armrests to reduce arm and shoulder tension
- use a swivel chair to avoid twisting your body or head
- adjust seating so feet flat on floor
- thighs should be parallel to the floor
- get a chair that encourages broader range of motion
- use a footrest if can't comfortably reach floor at right chair height
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WORKSTATION
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- lower work surface to reduce arm and shoulder tension
- an "L" or "U" shaped workstation is most efficient
- give yourself adequate knee space for ease of movement
- use a headset or speakerphone to avoid hunching your shoulders
- lower work surface if feet dangling or pressure on backs of thighs
- realign your work station to avoid twisting head or body
- rearrange work area to reduce excessive reaching and bending
- place phone opposite to your writing hand on desk
- regularly used supplies should be within arm's reach
- "sit-stand" workstation will encourage movement throughout day
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YOUR HANDS AND WRISTS
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- lower work surface to keep hands below your elbows
- alternate hands when using a mouse for long periods
- use electric stapler or hole punch when handling many documents
- use a keyboard tray to keep wrists flat
- split keyboard design keeps wrists from turning outward
- change slope of keyboard to keep wrists flat
- keep your mouse and keyboard as close to the body as possible
- use a sharpened letter opener when dealing with a lot of mail
- a light touch keyboard will prevent "pounding" the keys
- use a padded hand / arm rest for hard or sharp surfaces
- get in the habit of putting hands down to rest when not typing
- provide arm support while using a mouse
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