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How to Effectively Decompress After Looking at a Screen All Day

If you are anything like us, your eyes and body could use a break from looking at a screen and sitting behind a desk all day, every day. Much has changed in our world over the last few weeks and much of that has directed us to electronics for any kind of work or meeting that needs to be done.

You can find loads of tips on how to protect your eyes and health when it comes to sitting at a desk and staring at a computer screen, but we wanted to share a few of our favorites (and ones we practice) that help us feel less like a robot and more like a human.  


  1. Get Up!This may seem like a no-brainer, but it is more difficult to achieve than you think. We know you are busy, but take a few minutes to stand, walk around your office or living room, and if you can spare a few minutes, walk around the block. Not only will your body loosen up, but your brain will thank you, keep you focused, and help with memory problems.
  2. Give Your Eyes a Break– Turning down the brightness of your screen will be less harsh on your eyes, but every once in a while it is good to give them a break by following the 20-20-20 Every 20 minutes look away from your screen for 20 seconds at something 20 feet away. This will help the muscles in your eyes adjust so everything doesn’t look fuzzy at the end of the day. The top of the monitor should be eye level, so you're gazing slightly downward toward the center of the screen and your eyes should be your arm's length from the computer screen to prevent further strain.
  3. Stretch Your Body – When we don’t have the ability to leave the office for a meeting or walk to the copier or printer throughout the day, it is easy to become sedentary, resulting in stiff muscles. Take a few minutes every couple of hours to stretch it out. This will help avoid pain in your back, shoulders, and neck at the end of the day.
  4. Sit Comfortably but Sit Well – Create a workspace that will allow you enough space for your work, computer, and supplies, but also one that will help you care for yourself. If you have the space and the opportunity, a convertible standing desk is ideal. This will allow you to stand or sit depending on how your body is feeling. If you don’t have the standing desk capability, position your chair to where your legs and your arms sit at a 90° angle, your shoulders are back and your monitor is adjusted to where you are gazing down slightly at the center of the screen. An exercise ball as a chair will also help engage your muscles throughout the day. Good posture will alleviate long term pain and your body will be happier for it.

Practice good self care during the workday to increase productivity, energy, and awareness. Have other tips that have worked for you? Share them in the comments below, we’d love to try them out!