How to get tired less and stay healthy while working at the computer. Personal experience: how I became less tired when working at a computer Get rid of glare

Fatigue while working at the computer. Agree, hot topic. But this is not the worst thing, with frequent work at the PC. In a world where we spend most of the day on our trusty electronic assistant, more and more people are starting to pay attention to how screen time affects our health. A sedentary lifestyle and lack of any physical activity leads to the appearance of corresponding diseases and discomfort.

Fatigue and work at the computer are increasingly found together.

Moreover, for most teenagers, fatigue arises from a banal hang-up on the Internet.

If a person just spends time for entertainment or reading blogs on the network, then you can simply set limits for yourself and monitor the time spent at the monitor, without much fear for your health. But for people who work in an office or are freelancers, this luxury is not allowed.

And here are some tips for just such people, who will not only tell you how not to get tired when working at a computer, but will also help minimize the harmful effects of this type of employment.

1. Watch your back

To date, there are quite a lot of varieties of chairs and you can choose a very comfortable and practical option for yourself. No person has strained their brains to maximize comfort and reduce the impact of prolonged sitting, but no chair will save you from fatigue and tension. So be careful with yourself. Get into the habit of checking and straightening your posture every 10-15 minutes. This will help you maintain a good posture and avoid unpleasant back pain.

2. Pay attention to the feet and choose the right chair

While a person is sitting, his feet should be completely pressed against the floor. Therefore, it is important to choose a chair or armchair individually for yourself, for your height. Otherwise, pain in the knees and tense feet can distort the gait, which in turn will also affect the spine.

3. Arrangement of objects in the workplace

Ideally, everything that you may need during work should be in places convenient for you. Constantly reaching for the same object is simply inconvenient and not practical. Sometimes we get used to storing any necessary things in places that are inconvenient for us and stupidly ignore our thoughts of moving them closer. But we can use them very often. Therefore, do not be lazy and arrange items in places convenient for you. This will help you make fewer unnecessary movements and get the job done faster. Therefore, you will have more time to relax and stretch.

4. Location of input devices

The keyboard and mouse (and also, if you use a graphics tablet in your work, it too) must be located at elbow level. Not higher and not lower. Watch your wrists. They must not be rejected.

People who work a lot with the keyboard may experience pain in them. Therefore, it is worth training and periodically kneading your wrists.

One effective solution to this problem is to purchase an ergonomic keyboard with a palm rest.
Of the exercises for strengthening and training the wrists, push-ups on fists can be distinguished. But an ergonomic keyboard is much more preferable and practical)

5. Monitor position

If possible, the monitor should be placed so that its center is exactly in the direction of your gaze. This will make life easier for your eyes and neck. It is also important to note that it is preferable to work behind widescreen monitors. They are stretched according to the shape of the look and this is more comfortable and pleasing to the eyes.
Watch the distance to the monitor, it should not be less than half a meter. This is easy to check: the screen should be at least at arm's length.

Does not play the role of a conventional monitor or LCD. In the second case, vision deteriorates not from exposure to radiation, but from the relaxation of the eyes when viewing close objects. By the way, gymnastics for the eyes is based on this: the approach and distance of focusing the gaze on distant and near objects. Periodic performance of such exercises will save you from strain in the eyes and the subsequent headache.

6. Breaks

No matter how workaholic you are, it is simply necessary to give yourself 5-10 minutes for a good rest every two hours. A little rest will give you a boost of energy and help you relax a little, which in turn will increase your efficiency and help you get the job done faster without slowing down.

At this time, walk around the office, if possible, go outside, do a little exercise, stretch your muscles. For this purpose, squats and stretching of the spine are well suited.

And a generalizing illustration for the end

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If you make money on the Internet by completing some tasks, participating in projects, and so on, you have to spend most of your time sitting at a computer monitor. Often, as a result of such work, headaches occur, and vision deteriorates. In addition, pain in the lower back begins. We will tell you how to work at the computer correctly in order to minimize the possible consequences for health and well-being.

First of all, you just need to be able to sit properly at the computer. We were taught this at school, and even at home, our parents at the dinner table always corrected us if we hunched over and sat with an uneven posture. Now in stores, good office chairs are sold, which are comfortable to sit on, and besides, they all have an adjustable back and height. No one says that by buying such a chair, you will completely get rid of tension and fatigue. But it is absolutely certain that all this will become less. But do not forget to straighten up at least every ten minutes, gradually it will become a good habit, which will keep your back flexible and young.

When you work at a computer, make sure that your feet are not on weight, but are pressed to the floor. In this case, the chair must be suitable for your height. If you do not follow this, and continue to use an uncomfortable seat, and keep your feet on weight, you risk getting their constant tension, as well as pain in the knees. This not only adversely affects the spine, but also distorts the human gait.

Everything you work with: graphics tablet, mouse, keyboard should be at elbow level. Not higher and not lower. Learn some wrist exercises. When you have to type on the keyboard for a long time, your fingers get tired quickly, and in the future they start to hurt. By the way, one of the effective exercises is push-ups, but not classic on the palms, but on the fists.

Well, no matter how urgent the work is - rest. At least five minutes every two hours.

Computers have firmly entered our lives. Now it is rare for an institution to do without computers, whether it be a design studio or an accounting office. And at home, we often spend time at the monitor, surfing the Internet and playing online games.

Therefore, the question of the convenience of the workplace is very acute. A stiff back and legs, watery eyes from strain, osteochondrosis and scoliosis - this is just an incomplete list of what an uncomfortable workplace behind a monitor can lead to. How to avoid it?

1. First of all, your chair or armchair should be as comfortable as possible. Invest in a special good chair with adjustable height, armrests and an ergonomic backrest that gives support to your lower back.

2. It is advisable to choose a computer desk with a notch for the torso. So it is much more convenient to be at the computer for a long time. The tabletop should be able to fit the monitor and keyboard freely, as well as your elbows and arms. Tables that have a lot of drawers and blocks inside for storing various things are not very convenient. There is enough space for things, but your legs and knees will constantly stumble upon these same boxes. Legs should be freely located under the table.

3. A keyboard with a tilt stand costs a little more than a regular keyboard, but it is much more comfortable and convenient.

4. LCD monitors are the ideal solution. They are characterized by a clear image and no flicker. To avoid glare, do not place the computer in front of a window. The monitor should be placed at your eye level and at a distance of 50 cm. Of course, the screen should be regularly wiped with a special cloth to avoid stains.

5. Glasses with anti-reflective function will significantly reduce eye fatigue. Take care of your eyesight!

6. Incorrect working posture also contributes to overwork. Yes, you are supposed to sit at a computer with an absolutely straight back, but who can withstand such a position for 8-9 hours? Lean your back on the back of the chair, which should follow the line of the spine. Elbows should be relaxed, legs should “walk” freely under the table. You can’t sit sideways at the computer, otherwise you will earn scoliosis very soon. And do not forget about the rule - to be distracted from the computer every hour and a half for at least 10 minutes.

Practical tips for reducing fatigue while working at a computer: personal experience.

Friends admire my ability to work without the sensitive supervision of my boss, and I laugh it off and say that I do not work at home, but live at work. You may have guessed by now: I am a freelancer. But the article is not about how good it is on the other side of the office, but about how to stop feeling like a beaten horse after hours of work at the computer.

Do you want the truth? It's complicated. Sometimes it's easier to stare at a laptop screen and tap the keyboard all day long than to force yourself to follow at least a couple of the recommendations that I plan to talk about. They will be useful to my colleagues and everyone who works at a computer takes a lot of strength and energy. I will talk about what to do so that professional burnout does not occur (if the work is tied to a PC or laptop), and in the morning the reflection of red eyes in the mirror does not frighten. I do not pretend to the uniqueness of the advice, but only share my personal experience on how I became less tired at the computer.

Learn to blind typing

If working at a computer takes up a lot of time and energy, and you still type with two fingers, it's time to change something. Since my work is related to texts, I did this many years ago. Then the Keyboard Solo program developed by Vladimir Shakhidzhanyan helped a lot. I am sure that no less worthy alternatives have appeared since then, including free ones. I remember exactly that 15 years ago it took exactly a month, despite the fact that classes were given 2-4 hours a day. But now I type almost at the speed of thought, and working with text takes much less time than my friends. But they also prepare reports, issue invoices and communicate with friends in social networks and instant messengers.

Plan!

I do not encourage you to boring planning, but I recommend promising yourself that a certain task (work, game, watching a video or correspondence) will take some time, and then you will take a break. For example, it may sound like this: “I will find the information I need and get distracted by household chores”, “I will play for half an hour and go out to breathe on the balcony”, “I will chat with a friend for 20 minutes, and then I will cook dinner”. It is important not only to set goals, but also to achieve them. Uncontrolled sitting in front of the monitor, when one task smoothly flows into another, tires the eyes, causes nervousness and irritability from the fact that the brain has to process large amounts of information without interruption. If you work at a computer in the office, feel free to use all the permitted “smoke breaks” for relaxation, even if you are an ardent opponent of smoking. After all, this is another reason to “reboot”.

Automate your workmaximum

Keyboard shortcuts often help you perform some operations faster than with a mouse. In addition to the usual Ctrl + C, Ctrl + X and Ctrl + V, there are many other combinations. Here are some useful examples:

• Alt + Tab - is responsible for switching between windows of running applications;
• Ctrl + Z - undoes the last action;
• Ctrl + A - selects the contents of a page or document;
• Ctrl + S - saves changes to the file;
• Win + D - Minimizes all windows and opens a clean "Desktop".

There are over 350 keyboard shortcuts described in the official Microsoft Windows manual alone!

Also pay attention to the top row of the keyboard and find the button labeled Fn in its lower left corner - they work great in tandem. But here you need to look at a specific keyboard and its capabilities.

Advanced users record macros that automate small pieces of work, consisting of diverse operations. These mini-programs work great and make life easier for accountants and office workers, designers and programmers.

Eat in a room where there is no computer

I understand how you want to bring a cup of hot tea to your computer, but this is the maximum that you can afford. Eating at the computer, you harm yourself twice. First: food is poorly digested and there is a serious prerequisite for overeating, and nutritionists confirm this. Second: the ability to work in the process of eating is reduced. Most likely, you will look at the screen, but you will not do anything planned for these 15 minutes. In general, "flies (in our case, a computer) separately, cutlets separately."

Take a break from your computer 1.5–2 hours before bed

It's like not eating 3-4 hours before bedtime, only not with a refrigerator, but with a computer. I get 2 hours off VR before I try to sleep. This works well when numbers and letters do not jump before your eyes, a feed from a social network or an email client does not flash. Therefore, if you have planned work on the computer or (oh, horror!) Decided to devote a couple of hours to your favorite computer game, try to finish it before you are going to really relax. I spend my free time watching movies and TV shows, chatting with friends or a loved one. But reading, on the contrary, does not help at all: since one has to read large volumes of text at work, it is not associated with relaxation. To immerse myself in the book world, I choose a day off, a trip, or waiting in line.

Use the tomato technique

... When one's own willpower is not enough. This is a great way to get work done in half the time. Briefly describe how it works. Imagine that you have a short period of time - let's call it a "tomato" (do not ask why this is - better ask Francesco Cirillo, the author of the technique). This time you will perform a certain task and in no case be distracted by others. 25 minutes are allotted for one “tomato”, but this value can be changed up or down. One Pomodoro is over - take a short break for 5 minutes. After 5-6 Pomodoros, allow yourself a long break of 20-30 minutes.

From my own experience I will say that you should not make too long or, conversely, short “tomatoes”. If you have less than 20 minutes for work, you have to distract yourself for rest too often, and this throws off the rhythm. If the "pomodoro" lasts more than 50 minutes, the temptation is great to be distracted from work ahead of time. Also, try to explain to your mom why you didn’t answer her calls for an hour 🙂

To use the Pomodoro Technique, you need quite a bit of willpower and a timer. A universal option is a kitchen timer, but if it is not at hand, an application for a smartphone or computer will do. The main thing is that it gives a signal about the end and start of work after a specified time.

The technique seems primitive, but it really works, allowing you to rationally spend time at the computer. And it is guaranteed to be reduced by 2 times - checked!

Use "eye programs"

Another method for those who have difficulty with willpower. Eye programs (or reminder timers) interrupt work at regular intervals. They don't care about burning projects or game raids in full swing. The only way to stop them is to uninstall, but that's not our way, right?

Here are some free programs that will give your eyes a forced break: NEWBaRest, NI Glaz, EyesRelax , "Rest for the eyes". All of them are developed under Windows OS.

So, here's what they do: in general, they stop other processes and do not allow you to perform any actions (simply close access to applications). But that's not all. Often such programs dim the screen and play light relaxing music. The duration of the break is set in the settings, and notifications are available in individual applications, which will issue a corresponding warning a couple of minutes before the break.

Work in a comfortable environment

Sometimes working at a computer in the office takes the lion's share of the day, even when all tasks are solved in a couple of hours or, conversely, more time than the standard 8 hours. Here it is important to find a reasonable compromise between performance and comfort. The more negative factors affect from all sides, the worse. The more positives, the better. I'll try to explain with examples. Talkative employees interfere - buy headphones and work in silence. Looking for documents in a pile of papers on the table for a long time - finally get out and get rid of this annoying factor. Or put pictures of children or a loved one on the table so that there is an excuse to take a break from work and think about the good for a minute.

Since freelancers are not threatened by gray office everyday life, I act differently. For example, I can't concentrate in a mess. As a result, ordinary tasks take one and a half to two times more time. To remove this factor, I simply set aside time for cleaning, and then work quickly and already with obvious pleasure.

Or I take a wireless 4G modem (in directory online store OnLime has several models to choose from) and I go to the park. The Internet works stably, the birds sing, the family does not bother with questions - a fairy tale! Sometimes in these couple of hours - that's what my laptop is capable of - I do more than in 3-4 hours at home. As a result, I get tired less.

Take care of your eyes

The more comfortable the eyes, the less the feeling of general fatigue from working at the computer. For myself, I decided that I would not save on lighting, so my desktop has not only a high-quality main light, but also a table lamp, since there is no backlight on the laptop keyboard. The screen itself is rotated so as to exclude glare from the falling rays of sunlight. They not only spoil the vision, but also terribly annoying. And I also use special drops and gels that eliminate the dryness of the mucous membrane of the eye. The first time I tried one of these remedies, I was in seventh heaven with happiness. By that time, my eyes were red and watery after 3-4 hours of work at the monitor, and by the evening I tried not to open them, as it was painful to even look at the wall, not to mention the screens!

I hope your story of computer fatigue ends as well as mine. And these simple tips will at least improve the quality of life and cheer up 😉

Those who work at a computer know firsthand what kind of fatigue piles up at the end of the working day. However, overwork can be avoided by following a few simple rules.

Workplace

• Neither the screen nor your eyes should be exposed to direct sunlight.
• Ideally, with a straight back and neck, the gaze is directed to the middle of the monitor, and the distance to it is at least 50 centimeters: in this case, eye and neck strain is minimal. If you continually bend over or lift your head, the muscles of the neck and blood vessels are pinched. As a result, the brain receives less oxygen, and you quickly get tired.
• During work, the wrists should lie on the table, and not hang in the air - this way the hands get tired less.
• Try to master touch typing to reduce eye strain.
• Sit with a straight back. Get in the habit of correcting your posture every 15 minutes to avoid pain.
• Adjust the height of the chair so that your thighs are parallel to the floor, forming a right angle with your shins, and your feet are pressed to the floor. This will protect against pain in the knees and heaviness in the feet, legs.

Rules for working behind the monitor

• It is preferable to work behind a widescreen monitor - they are more comfortable for the eyes. Check its resolution: the higher it is, the less eye strain.
• Do not set the brightness of the image to high: it is harmful to the eyes. If possible, choose a monitor with a special coating that reduces stress.
• Work in special anti-glare glasses - they help to neutralize monitor flicker, which is dangerous for the health of the eyes.

Gymnastics

During the working day, take your eyes off the monitor every hour and a half. Sit with your eyes closed for 4-5 minutes, relaxing as much as possible, and then slowly squint your eyes to the right and left, up and down, then rotate them first clockwise and then counterclockwise.

Do the exercise several times a day: alternately focus your eyes on near and distant objects. It trains the eye muscles and avoids headaches.

Blink more often to prevent the mucous membranes of your eyes from drying out. Use an "artificial tear" if you feel the slightest discomfort.

Breaks at work

Get up from your computer every hour. Walk around the office, stretch, stand on your toes several times, do 3-4 tilts and squats. This will restore normal blood circulation and prevent varicose veins.

Airing and cleaning

Electromagnetic fields emitted by working equipment cause the smallest particles of dust to settle on the table, skin, hair. This can lead to irritation and dryness. Before starting work, wipe all surfaces in your workplace with a damp cloth. Ventilate the room several times during the day.

Water for your body

Immersed in work, you may not notice that the body began to experience a lack of moisture. This manifests itself in the form of headache, fatigue, decreased concentration.

Keep a bottle of non-carbonated drinking water on the table and take a few sips from time to time to maintain the water balance in the body.