Correct posture
- Sit back fully in your chair with back support.
- Keep both feet flat on the floor, knees at a 90° angle.
- Position your monitor at eye level so your neck stays neutral.
Stay Safe Online & Offline!
Practical habits to reduce risks and stay comfortable.
Proper desk setup
- Use a chair with proper lumbar support.
- Place your monitor 20–30 inches (50–75 cm) from your eyes.
- Keep your keyboard and mouse at elbow height, wrists straight.
Break reminders
- Use the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
- Take a 5–10 minute break every hour to stand and stretch.
- Set a gentle timer or phone reminder so breaks become a habit.
Safe lighting
- Avoid glare on your screen — don't sit with a window directly behind or in front of you.
- Use soft ambient light in the room rather than a single bright lamp.
- Position your monitor perpendicular to windows whenever possible.
Extra daily tips
- Blink frequently, and increase text size to reduce squinting.
- Use a blue light filter in the evening to protect your sleep.
- Stretch your shoulders and wrists every 30 minutes.
Healthy habits checklist
Tick each one when you complete it. Print and stick it near your study area!