Computer comfort self-assessment checklist

Basics

  • Ensure that light from windows and light fittings does not create glare or reflection. If so, turn screen or block path of light
  • The task chair should have a fully adjustable chair height, back rest position and seat tilt
  • Ensure there is adequate leg clearance under the desk
  • Take short rest breaks at least every half-hour to stretch and perform eye exercises
  • Intersperse keying and mouse tasks with a variety of other work tasks
  • Move frequently used items within easy reach
  • Keep the workspace free from clutter

Chair

  • Move your hips as far back in the chair as they can go - there should be space between the back of your knee and the front of the seat
  • Position the maximum padding on the back rest in the small of your back, at waist level
  • Move your chair in to the desk so that you are sitting flush to the desk edge and directly in front of the screen and keyboard
  • Adjust the seat pan height so that the work surface is just below elbow height, with your navel in line with the spacebar
  • Obtain a footrest if your feet are dangling
  • Lower the chair for reading/writing tasks and raise it again when keying

Keyboard and mouse

  • Relax your arms and elbows by the side of your body and then position the keyboard approximately 8 to 10cm from the desk edge, so that you do not need to over-reach
  • Position the mouse close to the side of the keyboard
  • Hold the mouse loosely with all fingers and follow each movement with the arm and shoulder
  • Alternate mouse use between the right and left hand from time to time
  • Learn to use keyboard shortcut commands to reduce mouse use

Computer screen

  • Position the screen at approximately arms distance away when you are sitting flush to the desk edge
  • Position the top of the screen at eye level
  • If your glasses have more than one prescription, lower the screen until your chin is not protruding or retracting
  • Position source documents in line between the keyboard and the screen on a book lift style copy holder
Acknowledgement of Country

UTS acknowledges the Gadigal people of the Eora Nation, the Boorooberongal people of the Dharug Nation, the Bidiagal people and the Gamaygal people, upon whose ancestral lands our university stands. We would also like to pay respect to the Elders both past and present, acknowledging them as the traditional custodians of knowledge for these lands.