Computer work areas can present complex visual needs due to lighting, reflections, glare, and prolonged use of the eyes. Below are guidelines to help reduce visual discomfort:

• Keep lighting levels as even as possible.
• To determine problem areas, shield bright sources from your view with your hand or a file.
• If you feel relief, eliminate the bright source.

• To improve lighting:
• Use indirect lighting sources and task lights.
• Use low-glare bulbs or cover bright bulbs with filters.
• Adjust light levels by turning off light banks or using adjustable light switches.
• Avoid sitting so that overhead lights are within your visual field.
• Wear a visor to shield your eyes from bright overhead lights.
• Reduce light from windows with shades or room partitions.
• Sit at right angles and at least 3 feet from windows.
• Avoid glossy, reflective wall paint or reflective light-colored work surfaces.

• Reduce glare.
• If you can see your own reflection or the reflection of windows and lights in your monitor screen, you have a glare problem.
• Use a monitor visor to reduce glare from overhead lighting sources.
• Consider using a good quality anti-glare screen.
• Use a circular polarized filter if you sit near a window.
• Adjust the monitor tilt to avoid reflections from windows and ceiling fixtures.
• Adjust screen/character background.
• Use dark characters on a light background.
• White characters on a blue background can provide positive contrast while limiting glare often seen on a white background.

• Select a high quality monitor. Size is not the only consideration.
• Select a monitor large enough for the work you complete.
• The size of the text should be three times the size of the smallest text you can read.
• If you work with spreadsheets, you will need a larger screen to view your work.
• If you don’t need a color monitor, consider a monochrome monitor with higher screen resolution.
• Adjust contrast level to maximize character definition.
• Select a color monitor with dot pitch less than.28mm.
• Use refresh rates above the standard 60 Hz default setting to reduce flicker.
• A minimum of 70 hertz is recommended.
• Select a screen with good screen resolution (more pixels).
• 800 x 600 is recommended.
• Make sure you don’t compromise resolution for a lower refresh rate.
• Both are important.
• Adjust the screen brightness to match the general brightness of the room.

• Set up your monitor to reduce eye and neck strain.
• Position the center of the screen 10-20 degrees below your straight-ahead gaze.
• You should be able to look at your screen without tilting your head.
• The closer an object, the harder your eyes work to focus.
• Place the screen as far away as possible, provided you can read it easily. Adjust font size if necessary.
• Keep the screen and source documents at about the same distance away from you to avoid constant re-focusing while working.

• Use good work habits.
• Eyestrain can result from dry eyes.
• Blinking helps lubricate your eyes.
• Post a “Blink” post-it note on your monitor to remind you to blink while working.
• Follow the “20-20-20 rule”.
• Every 20 minutes, look 20 feet away for 20 seconds to rest your eyes.

(Source: UCLA)