how to deal with computer fatigue

Dealing with computer fatigue8 min read

Short breaks, basic workouts, and an adequate diet will help you get through a long day at the computer. Aside from refining your personal care regimen, effectively organizing your office may help you avoid weariness by avoiding unneeded stress on your body. combat computer fatigue while working, as well as some preventative measures.

Being Alert At The Computer

your health on the computer
your health

Take a short break every 30-60 minutes

Relax your eyes, shoulders, and hands for a few minutes. Use this time to stretch and move different muscle groups. Lie down, refill your water bottle, or go to another room in your house or business. During the break, take a 10-minute vigorous walk to boost blood circulation and increase physical and mental vitality.

Step outside for fresh air and natural light

Breathing in fresh air increases the amount of oxygen in the lungs, which improves mental clarity. Exposure to natural light will tell your body that it is still the active portion of the day if it is daylight. If you can’t get out, open the blinds and, if feasible, position yourself near a window to optimize your exposure to light.

Relieve the pressure with some energetic music

Music triggers feel-good chemicals in your brain, allowing you to be both joyful and attentive. If you’re working on a difficult task, consider music with no words to reduce distractions. Miles Davis and John Coltrane are two jazz musicians who have released wordless albums that are fast-paced but energetic. Classical music is frequently lively and has no words. Consider listening to Schubert’s Symphony No. 5 or Vivaldi’s Four Seasons.

Do eye exercises every 30 minutes.

Long periods of staring at a screen can cause severe eye strain. To reduce eye strain (and discomfort), try the following exercises: Eye rolling: Close your eyes and move your eyes in a circular manner for one minute. Look at an item around 3 meters away for 10 seconds every 10 minutes. Instead of looking at the thing, blink normally and allow your eyes to relax.

Change Your Posture

When you have poor posture, your muscles have to work significantly harder to maintain your body. Muscles weary when you labor too hard, so while bending over, adapt to this orthopedic surgeon-approved posture. Straighten your spine so that your ears are in line with your shoulders, and relax your arms so that they are near your body. Put your forearms straight out in front of you so you can reach the keyboard and mouse comfortably. It’s possible that you’ll need to adjust the chair closer to the keyboard. Place your feet on the floor (you may need to adjust the seat height).

Drink a lot of water

Dehydration causes weariness, so drink plenty of water throughout the day. Feeling weary might be your body’s way of telling you it’s thirsty. Instead of coffee or energy drinks, try to have a glass of water. A caffeine overdose might make you fatigued.

Try the Bellows Breathing Technique

This activity, which is recommended by both physicians and yoga practitioners, can boost your energy levels and restore your alertness. If you have a respiratory illness, do not attempt this. Make sure your spine is straight and that you are comfortable. Breathe in and out fast via your nose with your mouth closed. Each breath should be the same, yet it should be brief (3 breath cycles per second). Breathe normally for 15 seconds, then take 15 seconds of short breaths. Stop immediately if you become dizzy.

Stretch your back

These back workouts can keep your spine in good shape and your mind sharp. Stretch your upper and lower back while seated by reaching both arms towards the ceiling, fingers crossed. Keeping your arms straight, carefully bend from side to side. Stand up and use your hands to support your lower back. Hold for 510 seconds with a gentle arch of your back.

Try some neck excercises

Prolonged computer usage can strain the neck, especially if the computer layout is not optimum from an ergonomic standpoint. Keep your neck muscles from tightening by using these procedures. Hold the posture for around 10 seconds on your shoulder. Then, gradually twist your neck down and to the opposite side (so that your other ear is lowered onto the other shoulder). across the shoulder and hold for 10 seconds Then, carefully move your head to the left and repeat the process.

Shifting Your Enviroment

your choices
your choices

Choose the right chair

Making a few tweaks to your workstation might help you prevent weariness. Using a chair that fits and supports your body appropriately will significantly minimize muscular tiredness and discomfort caused by computer use. The armrests of your chair should be strong enough to sustain the weight of your arms. They should be adjusted such that your elbows are relaxed and your forearms are parallel to your waist. A seat that is at least an inch wider than the width of your thighs and hips. An adjustable base allows you to work with your feet flat on the floor. For maximum support, wheels, ideally, five wheels, coupled to a five-point foundation. A backrest that helps to support your lumbar spine (lower back). If your chair lacks lumbar support, roll up a towel.

Use a monitor, mouse, and keyboard with your laptop

If you conduct most of your computer work on a laptop, you’ve probably observed that computers aren’t meant for extended usage. Long-term laptop use causes neck, hand, and wrist fatigue more quickly than in a typical arrangement. Connect your laptop’s input and output devices, or utilize a docking station.

Set up your desktop for comfort and efficiency

Your workspace should be configured in such a way that you can use your computer without wasting energy. Place the keyboard squarely in front of you (not at an angle) so that your wrists are straight while typing. As you type, sit next to the desk with your arms resting on the armrests of your chair. Place the monitor at least 18 inches away from your face, at eye level.

Do away with screen glare

Glare not only makes it harder to see what’s on the screen, but it also contributes to eye strain. If the screen is blinding you, tilt it gently till the glare is gone (gloss is a cause of eye strain). Another issue: changing from ceiling lighting to lamps. If the glare is coming from a window, use a curtain or shades to block it off. If feasible, relocate your desk to a less glaring area.

Keep the room temperature at about 71 degrees (F) or 22 degrees (C)

According to studies, this is the best temperature for productivity. Warmer temperatures might exhaust you, whereas cooler temperatures can be distracting.

Excercising Self-Care

taking care of yourself
taking care of yourself

Eat small, frequent snacks

Having nutritious snacks throughout the day can help you maintain a healthy blood sugar level and a clear mind. Even if you don’t have a full day of computer use planned, go for raw snacks like fruits, veggies, and nuts throughout the day.

Control your Caffaine intake

While a cup of coffee might provide an initial surge of energy, drinking too much can result in a sudden decline in caffeine levels. I drink no more than 12 cups of coffee every day and avoid caffeine after 3 p.m.

Ensure you take a balanced diet

Start your day with a stimulating lunch if you know you have a long day of computer work ahead of you. Avoid sweet bread and muesli in favor of a protein-rich drink, overnight oatmeal, or a handmade breakfast burrito.

Decrease the amount of time you spend on your computer

If you use your computer for both business and pleasure, seek places where tasks can be completed without the assistance of a computer. Less time spent in front of the computer means less computer fatigue. Examples include writing thoughts, lists, reports, poetry, and so on paper rather than depending solely on a computer. Off-screen games such as live-action RPGs, Solitaire, and Magic: The Gathering are great for computer gamers. Use a phone to make calls rather than a DVD video chat on your TV rather than your laptop. It is better for your eyes because you are sitting further away from the screen.

Freshen up with a warm bath

Prepare a warm bath while using the computer. To help calm your central nervous system, use Epsom salts, sea salt, herbs, and essential oils.