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Developing Good Work Habits
The key to avoiding discomfort or injury from repetitive strain is to vary your activities. If
possible, schedule a variety of tasks into your working day. Finding ways to break up the
routine can reduce stress and improve your efficiency.
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Take pauses from typing.
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Take short breaks to change position, stretch your muscles, and rest your eyes. A two
or three minute break every half hour is more effective than one long break after
several hours.
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Stretch spontaneously throughout the day to reduce tension.
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Avoid performing repetitive activities for long periods. Intersperse repetitive activities
with other tasks.
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Look away from the computer every 15 minutes or so to reduce eye strain, and focus
your eyes on a distant object for 30 seconds.
Arranging Your Work Area
Carefully planned placement of your computer and desktop tools can help you avoid
stress-related injuries and help you work more efficiently. Adjusting the lighting can make
it easier to see your work and reduce eye strain.
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Place the keyboard on a flat surface, directly in front of you, at a comfortable distance.
When you use the keyboard, your arms and hands should be in a relaxed position
with your forearms parallel to the floor. You should be able to type without twisting
your body or neck.
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Place the monitor so that its top is at eye level. If you wear bifocal or progressive
lenses, position the monitor slightly lower.
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Set your paper holder at the same distance as the screen. If possible, adjust the
holder so that the paper is at the same height as the screen.
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Position the monitor so that sunlight or bright indoor lighting does not reflect off the
screen. Use tinted windows or shades to reduce glare.
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Adjust the screen to avoid reflections and glare.
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Avoid placing the monitor in front of a bright light that could shine directly in your eyes.
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If possible, use soft, indirect lighting in your computer work area.
Setting Up Your Work Environment
17
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