Work in Front of a Computer Full Time? We Have 5 Health Tips to Help You Avoid Burnout

Working at a computer all day can be both mentally and physically draining.

With the ever-growing demand for positions requiring individuals to work in front of a computer screen, especially those in Austin’s booming tech industry, taking care of your health and well-being is essential to avoid burnout.

Fortunately, there are some simple yet effective tips that anyone who works in front of a computer can use to stay productive and healthy.

Here are 5 tips to help you maintain mental clarity while avoiding exhaustion from long hours spent working on the computer.

developer working long hours in front of their computer

1. Take Breaks To Stand & Move Around

Yes, this is probably obvious, but it is still one of the most important health tips for avoiding burnout and maintaining mental clarity. Taking regular breaks to stop working at a computer is essential for maintaining mental and physical health. Each time you get up and move around can help reduce fatigue, improve focus, and refresh the mind.

Studies have shown that taking short breaks throughout the day can increase overall productivity by allowing your brain to stay fresh and alert. Even just five minutes of movement away from the computer can help reset your concentration levels and increase productivity.

There are a few apps that can help remind you to stand and move around, but our personal recommendation for iPhone is Stand Up! from Raised Square, LLC. It’s flexible and free!

2. Exercise Regularly

We get it, exercise is something most people would rather skip. However, incorporating exercise into your daily routine, even if it’s just a few minutes each day, will help keep your mind sharp and ready for work. It’s recommended for a reason!

Exercise is incredibly helpful for fostering productivity and overall energy. Regular exercise helps improve blood flow to the brain which in turn increases creativity and mental clarity. It can also reduce stress levels, helping you stay focused while you work.

Here are a few quick and easy workouts and/or stretches that you can incorporate into your daily routine, right from your computer desk:

3. Eat Nutritious Meals & Snacks

Eating healthy meals and snacks throughout the day will give you the energy you need to stay productive while working at a computer. Eating balanced meals with plenty of lean proteins, fruits, vegetables, and complex carbohydrates can help sustain energy levels throughout the day and keep your brain functioning optimally.

Avoiding processed snacks such as candy bars or chips which are high in sugar is especially important because they can cause an energy crash later in the day leading to increased fatigue and decreased productivity.

Indeed created a very thorough list of Healthy Snacks at the Office To Maintain Productivity we recommend reviewing. Find your favorites and get snacking!

4. Use a Blue Light Filter & Get Plenty of Sleep

Blue light is the short-wavelength visible light emitted from electronic screens like computers and smartphones, and its effects on humans have been studied extensively over the years.

The blue light emitted from screens has been linked to increased fatigue, decreased focus levels, and disturbed sleep patterns; all of which can be harmful to our health when experienced over long periods of time. In fact, studies have found that too much exposure to blue light can cause headaches, eye strain, dry eyes, and even depression.

The good news is that these effects can be minimized by using a blue light filter, available on both Windows and Mac computers and most phones available in today’s market.

A monitor blue light filter works by blocking out the harmful parts of the blue spectrum while still allowing you to see the screen clearly. This helps reduce eyestrain and headaches caused by long hours spent staring at your screen. Additionally, blue light filters help improve sleep patterns by filtering out the melatonin-disrupting blue wavelengths at night time.

Getting 7-9 hours of sleep each night will ensure that you stay productive during your workday instead of feeling exhausted or sluggish due to lack of sleep.

In addition to providing you with more energy during your workday, getting enough sleep has been linked to improved memory retention and problem-solving skills. Getting the right amount of sleep makes it easier for you to stay focused on tasks throughout the day.

5. Use Ergonomic Equipment

Investing in ergonomic equipment such as an adjustable chair or standing desk can help reduce strain on your neck, back, shoulders, arms, and wrists from sitting and typing for long periods of time. This type of equipment promotes good posture and will help reduce fatigue from sitting in the same position all day.

The New York Times put together a great post covering the 7 Things You Need for an Ergonomically Correct Workstation.


6. Make Massage Therapy a Monthly Routine

Getting regular massage therapy is an excellent way to reduce stress, improve flexibility and circulation, and alleviate muscle pain from sitting at a computer all day. Massage therapy can help you feel relaxed, rejuvenated, and energized which can increase productivity and focus while working on the computer.

Studies have shown that massage therapy can lower cortisol levels (the stress hormone) in the body, helping you to stay alert and focused throughout the day. It can also help with mental clarity as it reduces tension in the neck and shoulders which are common areas of pain for those who work at a computer all day.

Massage therapy also improves circulation throughout the body by increasing blood flow. This helps to bring oxygen to the muscles which allows them to relax, reducing any aches or pains caused by sitting in one spot too long. Increased circulation can also reduce fatigue and promote healing in injured areas of the body.

7. Make Chiropractic a Monthly Routine

Chiropractic is an excellent way to reduce pain and improve physical functioning while working at a computer all day. Regular chiropractic care can help alleviate the common neck, shoulder, and back pain from sitting in one spot for too long. It also helps reduce tension throughout the body, allowing your muscles to relax which can help reduce fatigue and improve mental clarity.

By adjusting misalignments in the spine and other joints, chiropractors are able to help relieve pressure on nerves which can cause pain and other symptoms associated with poor posture. This allows for improved blood flow throughout the body which helps promote healing and reduces any aches or pains from sitting in one spot all day.

It’s no secret that working at a computer all day can take its toll on your physical and mental health. That’s why it is so important for those whose careers require them to stay in front of a computer for extended periods of time, especially those in Austin’s tech industry, to use the tips outlined above to stay productive, improve their overall well-being, and avoid work burnout.

Taking these steps will not only keep you healthy but also ensure that you remain productive when working at a computer all day long.

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