Why workspace ergonomics affect your eyes
Eye strain and postural discomfort share most of their causes. A screen that's too high forces your eyes wide open, accelerating tear evaporation. A screen too close makes your focusing muscles work constantly. Glare from poor lighting forces your visual system to compensate across the whole session. None of these feel dramatic in the moment — they accumulate quietly into headaches, dryness, and fatigue.
The ideal monitor position
Screen distance: 50–70cm (arm's length). Screen height: the top of the monitor at or slightly below eye level — this puts your natural downward gaze at the centre of the screen. Tilt: 10–20 degrees back to reduce glare and match your viewing angle. If you use a laptop without a stand, none of these are achievable simultaneously — a stand and external keyboard is a meaningful investment.
Lighting: the most underrated factor
Your screen should never be the brightest thing in the room, and there should be no light source directly in your line of sight when looking at the screen. Windows are the most common offender — position your desk so windows are to the side, not in front or behind. Overhead lighting should be diffuse, not direct. Matching screen brightness to ambient room brightness is the single biggest lighting adjustment you can make.