How to Increase Focus & Attention During Computer Work

There are many ways to help increase focus and attention during computer work. Using these tips can help increase productivity and decrease overuse injuries.

Maintain good ergonomics

• Use the 90-90-90 rule: elbows at 90-degree angle; hips at 90-degree angle; knees at 90-degree angle.
• Ensure your entire back is making contact with backrest or pillow.
• Create a 3-finger gap between the seat edge and backs of your knees.
• Adjust desk height or keyboard tray to make forearms in a straight line from elbow to fingertips.
• Monitor should be 0-20° below horizontal line of sight (slightly below eye level).
• Place feet flat on floor; adjust the chair height or use foot stool to support.

Take breaks

• Stretch the muscles of your neck and shoulders:
  • Bend your head to your right side, take two deep breaths, then do the same thing on the left side .
  • Hold your hands together and push them up to the ceiling as far as you can, take two deep breaths.
  • Use your right front arm to hold your left elbow, feel the stretch on the back of your left shoulder, then take two deep breaths and do the same thing on the left side. 
• Make sure you are hydrated.
• Do some exercises or take a walk after work, as this will help your body to secrete endorphins which can relieve stress and pain.

Sensory Equipment

• Use smells to support your habits. Scents like peppermint and citrus have been shown to increase attention and focus.
• Pay attention to light
  • Light colors can impact your attention. Use bright white light in your office to keep you alert, help memory and cognitive function. Switch to soft white after sundown to support better sleep.
  • Prolonged focus on the monitor or screen, which uses blue light, can make your eye fatigued. Using anti-blue light glasses or adding a filter on the screen or monitor can reduce blue light.
• Use different items to create sensory surfaces during sitting or standing. This will help you to improve attention and focus, while also benefiting core muscle strength:
  • Scooter board - use under your feet while sitting in a chair
  • Wobble cushion - put this on your chair and sit on top
  • Wobble board - stand on this during long meetings
  • Exercise ball - sit on this instead of a chair