In response to COVID-19 home schooled children are spending more time working on screens.

Children are spending their school day working on tablets, phones, laptops and computers. This creates significant ergonomic challenges including excessive ‘screen time’ and poor working postures along with increased time spent indoors and a significant reduction in physical activity. 

Students need to feel comfortable in their working environments to be able to concentrate and learn. Although it may be natural for students to want to work in the privacy of their bedroom it is important to find an area with the best combination of noise (minimal), lighting, comfort and support. We don’t recommend schooling from the floor, bed or sofa for more than 10-15 minutes.

Here are some tips to help create a more optimal home working environment;

  1. Use a wireless keyboard and mouse if working on a mobile device for more than 15 minutes. This will allow the screen to be raised (e.g. on a box, cookbook or laptop stand) to just below the user’s eye level allowing them to keep their head balanced over their shoulders.
  2. Use a supportive high-backed chair at a desk or table – when undertaking computer-based tasks the user’s elbow height should be level with the tabletop so that they can keep their elbows at a 90 degree angle by their sides with the keyboard and mouse in close to them. Use cushions or folded blankets on the seat if necessary to raise the seat height and a cushion to support their back. Small children benefit from child size desks and chairs if available.
  3. Make sure that feet are supported and not dangling by using boxes or books.
  4. When undertaking paper-based activities, the tabletop should be 5-10cm higher than when doing keyboard work in order to reduce strain on the neck and upper back. Using a lever arch folder as a reading/writing slope will help the user to keep their head in a neutral position back over their shoulders.
  5. Try to create different workspaces to suit the nature of the activity. For example, one space may be used for focussed project work while another used for video meetings. 
  6. Ideally set-up both a sitting and a standing workspace – a kitchen benchtop or the surface on top of a set of drawers can work well as a standing area. Alternating between sitting and standing not only allows for posture change but also can help increase attention and engagement.
  7. Ensure that the workspace is well lit and free from glare. Ideally sit at a 90-degree angle to a window and do not put your screen directly in front of a window as the contrast between the two light sources can cause eye strain.
  8. Open windows as much as possible to let fresh air in. 

Headphones – consider using wireless over ear headphones with a built-in microphone to allow the user to stand and walk around while listening to lectures.

Vision – ‘Virtual’ schooling may dramatically change how students use their vision. Encourage students to take ‘visual breaks’ – every 20 minutes, take 20 seconds to look 20 feet away. Plan activities so that they are a mixture of screen and non-screen tasks.

Routine

Aim to keep to a similar daily routine. Get up, dressed, eat, work etc at the same time each day. Create a commute e.g. if the student usually walks to school, encourage them to go for a walk before home schooling starts.

Some students may prefer to do more concentrated work in the morning and practical work in the afternoon. 

Breaks

Students should break regularly every 40-50 minutes for 5 minutes to move away from their workspace. It is important to break before the onset of any discomfort. Break activities can include stretches or exercises. Avoid phones, gaming or TV during breaks. Always have a lunch break for at least 30 minutes and try to go outside to play a game or go for a walk whenever possible.