On-screen reading survival tips

Intro

Be comfortable while reading from the screen, and reduce your printing costs

A good screen display and workstation set-up will help you stay healthy.

Avoid headache, backache, eyestrain and the other injuries that come from screen reading with poor posture and set-up.

Roll your mouse pointer over the picture to see our survival tips.

Which font? For sharp text change your browser preference to use a sans-serif font such as Arial, Century Gothic; Verdana or Tahoma
Size of text characters. Set the font size to 12 or even 14 points. Can you read the text comfortably without leaning forward in your chair?
Coloured fonts may blend into the background and be difficult to read– generally it is better to stay with black text on a white background
Zoom in. Would you like to see a smaller area of the screen but see it more clearly?
- View how to change the display setting on your PC

Leave white space around the text, and increase the spacing between lines – white space relaxes your eyes and improves your reading speed
Shrink the width of the window so that the lines contain 8 to 12 words, because long lines are difficult to scan

Is it easy to read on screen? If it is okay then no problem. Otherwise . . .

Find the zoom tool that increases the image size from 100% to 125%, or higher.
Does that help? If not, try these ways to copy the text to where you can adjust the font size.
If the PDF came from a word processed file then copy the text to another word processoring file and adjust the font and white space
- More about how to customise text
If the PDF came from scanning equipment then you cannot highlight and select text. A printout might be necessary

A user-friendly work station. Visit the University of Berkeley
Laptops are different. If you use a laptop you could try these tips from the University of Minnesota

An LCD monitor will help you avoid most of the problems with reflections, glare and clarity on your screen
Adjust your monitor so you are looking directly at the top of the monitor when you are seated comfortably
Adjust the resolution so that more real estate is visible
- View how to change the resolution on your PC
Control the flicker. Increase the refresh rate of your CRT screen to reduce the flicker. Instructions at http://www.computerhope.com/issues/ch000558.htm
LCD displays on laptops do not have a refresh rate, but set a rate of 40Hz or 60Hz if you need to
Is it CRT or LCD? A monitor with a Cathode ray tube (CRT) has a shape like the one on the left, but flat screens use liquid crystal display (LCD)

Reduce glare. Quick fix: tape a manilla folder on the top or side of your monitor so that it blocks the rays of light from a direct hit on your screen. Or use a good quality anti-glare screen
Have surrounding light at a comfortable level so your eyes don’t have to make huge adjustments between looking at the screen and looking at a paper resource

Adapted from University of California Riverside "Eye Care" at http://lib.ucr.edu/ergolib/ Viewed 2-03-2006

Chair arms. If they are adjustable, keep them as low as possible so that you do not need to hunch your shoulders
Chair arms. If your chair has arms and they are too high get another chair
Don’t hunch. Resting your arms on the chair arms can cause you to hunch your shoulders, which can cause neck problems
Your feet. Your chair should be high enough for you to comfortably rest you feet on the floor and support an upright posture
Adjust your chair. Find its instruction book and learn to work the controls. If it is a kitchen chair replace it with an adjustable office chair urgently!

Blink. Not blinking can result in dry itchy eyes and can lead to damage on the surface of your eye
Sit back. Your eyes should be at least 30cm from the screen
Save your neck. Adjust your monitor so you are looking directly at the top of the monitor when you are seated comfortably
Spectacles. You should have glasses especially designed for computer work. You should discuss this with your optometrist if you are having difficulties
Take eye-breaks. Every 15 minutes you should look away from the screen for a minute or two to a more distant scene, several metres away
- More
Eyestrain - learn about it at Princeton University

Your arm position. Your hands should not be higher than your wrists and elbows when using the mouse or keyboard. See the diagram at University of Berkeley
Chair arms. If your chair has arms they should allow your arms to rest comfortably by your sides
Reaching. Adjust your mouse to be as close as possible to your keyboard. Avoid reaching and twisting actions as they can cause problems

Your lower back should always be supported. If necessary add a lumbar support cushion
Adjust your chair so you can see the monitor and reach the keyboard and mouse while sitting back against your chair
Your feet should reach the floor
Avoid reaching and twisting actions as they can cause problems in the long term

Your grip. Never grip it tightly. Pretend it’s an egg and you will avoid straining your hands and wrists
Use keyboard shortcuts instead of reaching for your mouse - see the shortcut list for MS Windows
Avoid frustration. An optical mouse will not create the problem of grease and dust build-up that made older models difficult and frustrating
With a cordless mouse you avoid working to the length of your mouse cord. Keep it as close as possible to your keyboard and at the same level

Your arm position. Your hands should not be higher than your wrists and elbows when using the mouse or keyboard. See the diagram at University of Berkeley
Use keyboard shortcuts instead of reaching for your mouse – see the shortcut list for MS Windows

If it hurts, don't do it. Pay attention to how you are sitting, and what hurts
Keep moving - stretch, wiggle, get up!
Pin a good stretch exercise sheet on the wall behind your desk. Stretch whenever you see it
Don't stick your neck out - literally. Your head weighs about 7 kilograms. Keep it balanced over your neck and spare your neck and shoulders
Adjust your chair - see the suggestions at University of Berkeley
Sit directly in front of the monitor and keyboard.
Men - don't sit on your wallets. Use your sock or a front pocket
Office ergonomics. Try this short quiz from the University of Minnesota

Adapted from University of California Riverside http://lib.ucr.edu/ergolib/ Viewed 2-03-2006

Eye break - look away from the screen for a minute or two every 15 minutes, and look at something a long way off. And blink a few times.
Typing-break - rest your hands by lying them flat and straight for a minute or two
Rest break - every 30 to 60 minutes you should take a brief rest break. Stand up, move around and do something else
Pin a good stretch exercise sheet on the wall behind your desk. Stretch whenever you see it
Exercise break - there are many stretching and gentle exercises that you can do to help relieve muscle fatigue. You should do these every 1-2 hours. Try these from MIT.

Adapted from Cornell University’s Cuergo guidelines http://ergo.human.cornell.edu/ergoguide.html Viewed 2-03-2006