Populating the workday with short breaks, simple exercise and proper nutrition will make the day in front of the computer much less exhausting. Along with improvements in your personal care routine, setting up your workstation correctly can eliminate fatigue by minimizing unnecessary wear and tear on the body. Learn how to beat computer fatigue at work, as well as some tricks to avoid it in the future.
Steps
Method 1 of 3: Keeping Your Computer Alert
Step 1. Take a short break every half to an hour
Take a few minutes to relax your eyes, shoulders, and hands. Use this moment to move different muscle groups. Stretch, fill your water bottle, or walk to another area of your home or office.
Taking a ten-minute walk on your break improves blood flow and increases mental and physical energy
Step 2. Go outside for natural light and fresh air
Fresh air increases oxygenation in the lungs, enhancing mental clarity. If it's daylight, exposure to natural light reminds the body that it's still an active part of the day.
If you can't leave the house, open the blinds and, if possible, move closer to the window to increase the sun's exposure
Step 3. Listen to songs full of energy
Music stimulates the release of wellness-related neurotransmitters in the brain, helping you to stay not only happy, but focused. If you're doing some demanding work, take the test and listen to songs without lyrics to decrease distraction levels.
- Jazz artists like Miles Davis and John Coltrane have albums without lyrics in a steady rhythm but full of energy.
- Classical songs usually have no lyrics and are often cheerful. Try listening to Schubert's Fifth Symphony or Vivaldi's Four Seasons.
Step 4. Do eye exercises every half hour
Looking at a screen for long periods of time can cause severe wear. Try the following exercises to minimize risk (and pain) as much as possible.
- Roll eyes: with eyes closed, slowly rotate them in a circular motion around for one minute;
- Ten-three-ten: Every ten minutes, look at an object ten feet away for ten seconds. Remember to blink naturally and let your eyes relax on the object instead of looking at it.
Step 5. Adjust posture
If you have bad posture, your muscles will have to work a lot harder to support your body. Muscles tire when they have to work too hard, so remember to readjust to this orthopedic posture the moment you start to bend over:
- Lengthen your spine, aligning your ears with your shoulders;
- Relax your upper arms, keeping them close to your body. Stretch your lower arms in front of you so that you can comfortably play the keyboard and mouse. You may need to move your chair closer to your desk.
- Put your feet flat on the floor (you may need to adjust your seat height).
Step 6. Drink plenty of water
Dehydration leads to fatigue, so drinking water throughout the day is crucial. Tiredness can be the body's way of letting you know it is thirsty. Try drinking a glass of water in place of coffee or energy drinks. Too much caffeine can make you even more exhausted.
Step 7. Try the Bellows breathing technique
This exercise, recommended by doctors and yoga practitioners, boosts energy levels and restores concentration. Don't do this if you have a respiratory problem.
- Sit up straight and comfortably;
- With your mouth closed, quickly inhale and exhale through your nose. Each breath should be the same duration, but keep them short (three cycles per second);
- Continue short breaths for 15 seconds and resume breathing normally;
- If you feel any dizziness, stop immediately.
Step 8. Stretch your back
These exercises will help keep your spine healthy and your focus sharp.
- Upper and Lower Back Stretch: While seated, stretch both arms toward the ceiling with your fingers crossed. With both of them straight, lean slowly from side to side;
- Back arching: Stand up and support your lower back with your hands. Gently arch your back, holding this position for five to ten seconds.
Step 9. Do neck exercises
Long-term use of computers can greatly increase the strain on your neck, especially if your work area is not ergonomically ideal. Use the following techniques to keep your neck muscles from tensing. Repeat each of them several times:
- Head Turns: Sitting, lower your ear to your shoulder and hold this position for ten seconds. Then slowly rotate your neck down and go to the other side (so the other ear is on the other shoulder);
- Head Turns: Turn your head to the right and look over your shoulder, holding this position for ten seconds. Then slowly turn it to the left and do the same.
Method 2 of 3: Changing Your Surroundings
Step 1. Use the right chair
You can take certain steps to avoid fatigue with certain modifications to your work area. Using an ergonomically-adjustable chair that supports the body will considerably reduce muscle fatigue and computer pain. The chair must have:
- Armrests that support the weight of the arms. They should be adjustable so that your forearms are at rest and your elbows are in line with your waist.
- A seat at least two to three centimeters wider than your thighs and hips. Its lower portion should still slope slightly downwards.
- An adjustable base that allows the feet to be planted flat on the ground while working.
- Wheels, preferably five, attached to a five-pointed base for maximum support.
- A back support that supports the lower back (lower back region). If the chair doesn't have lumbar support, try rolling a towel and leaving it behind your body in this area.
Step 2. Use a monitor, mouse and keyboard with your notebook
If you do most of your activities on a portable computer, you've probably noticed that this model isn't designed for extended use. You can connect a monitor and other devices to the notebook or even use a docking station.
Step 3. Set up your desktop computer for more comfort and efficiency
Your workstation must be well positioned for you to use it without wasting any energy.
- Place the keyboard in front of you (not tilted) so your wrists are aligned as you type. Sit close to the table, letting your arms rest on the support as you type.
- Position the monitor at eye level and at least 18 inches away from your face.
Step 4. Get rid of the glare on the screen
Not only does it make it difficult to see what's on the screen, it's also a considerable cause of eyestrain. If there is any glare on the screen, tilt it slightly until the problem is resolved. If it still doesn't resolve:
- Replace ceiling lamps with fixtures;
- If the glare is coming from the window, use a curtain or blind to cut down on the light;
- Move the workstation to a place with less glare, if possible;
- Purchase a glare reduction screen or a monitor with an anti-glare screen.
Step 5. Keep the room temperature at 22°C
Research reveals that this is the ideal temperature for productivity. Higher temperatures can generate fatigue, while lower temperatures can distract the mind.
Method 3 of 3: Practicing Self Care
Step 1. Eat small, frequent snacks
Eating small healthy meals throughout the day keeps your blood sugar levels and your mind clear. Prefer unprocessed snacks such as fruits, vegetables and nuts throughout the day - even when you haven't scheduled a long day in front of your computer.
Step 2. Decrease your caffeine intake
While a cup of coffee will give you an initial boost of energy, too much caffeine can have the opposite effect. Avoid drinking more than one or two cups a day - and never after three in the afternoon.
Step 3. Eat a balanced breakfast
If you know you're going to have a long day at your computer, start your day with a refreshing meal. Avoid sugary breads and cereals and opt for a special smoothie, an oatmeal dish or a homemade burrito.
Step 4. Decrease the time spent on the computer
If you use it for both work and play, try to find areas where tasks can be completed without the aid of a computer. Less time ahead of him also means less fatigue for that reason. Some examples would be:
- Write down ideas, lists, comments, poems, and more on paper instead of relying solely on the computer;
- If you're a computer gamer, try off-screen games like Dungeons & Dragons, Solitaire and Magic: The Gathering;
- Use a phone to make calls instead of video calls;
- Watch a DVD on television instead of on your computer - as you're farther away from the screen, it's better for your eyes.
Step 5. Take a hot shower
If your muscles are sore after a long day at the computer, take a hot shower. If you have a bathtub, add Epsom salt, sea salts, herbs and essential oils to relax the central nervous system.
Tips
- Avoid using wrist rests with the mouse and keyboard. They can decrease the blood flow to the hands and using them for long periods of time can lead to carpal tunnel syndrome.
- Even if you have perfect, ergonomic posture, it's still important to make the effort to move occasionally. Get up and stretch your muscles often.