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	Ergonomics Checklist

	By Ramona Creel

Feel free to use this tip sheet / checklist as you tackle your own ""do-it-yourself"" organizing projects. If you would like to REPRINT or DISTRIBUTE this information, please click here for reprinting instructions.

COMPUTER

adjust monitor to correct eye level to keep neck level
place on top of shelf or CPU if too low (neck bent down)
remove swivel base if too high (neck bent up)
adjust monitor angle so documents being viewed straight on

EYESTRAIN

adjust the pixel size on your screen if image too small
adjust contrast and brightness is image too dim
may need to upgrade monitor if image fuzzy or flickering
raise light sources to keep them out of your eye
move your monitor back to 16+ inches away if straining your eyes
use "computer glasses" to reduce eyestrain
set a timer to remember to look away from the screen
arrange your desk to provide a "view" for resting your eyes

RANGE OF MOTION

take regular breaks to move around throughout the day
vary your activities instead of doing the same thing all day
take more frequent breaks when focusing on one activity
try rolling or sliding a load rather than lifting
if you lift, try to reduce the sides of your loads
keep item near your body as you lift to reduce back strain
keep item at a medium height as you carry it

SCREEN GLARE

shade monitor from direct light sources with a glare screen
cover or shield light sources to prevent glare
face monitor away from windows and direct lights
light should hit screen from side at an angle -- not straight on
lowering light levels to 200-500 lux can also reduce screen glare

SEATING

use a cushion to support lower back
adjust height and tilt of chair for comfortable position
recline chair slightly to stay sitting against back rest
lower armrests to reduce arm and shoulder tension
use a swivel chair to avoid twisting your body or head
adjust seating so feet flat on floor
thighs should be parallel to the floor
get a chair that encourages broader range of motion
use a footrest if can't comfortably reach floor at right chair height

WORKSTATION

lower work surface to reduce arm and shoulder tension
an "L" or "U" shaped workstation is most efficient
give yourself adequate knee space for ease of movement
use a headset or speakerphone to avoid hunching your shoulders
lower work surface if feet dangling or pressure on backs of thighs
realign your work station to avoid twisting head or body
rearrange work area to reduce excessive reaching and bending
place phone opposite to your writing hand on desk
regularly used supplies should be within arm's reach
"sit-stand" workstation will encourage movement throughout day

YOUR HANDS AND WRISTS

lower work surface to keep hands below your elbows
alternate hands when using a mouse for long periods
use electric stapler or hole punch when handling many documents
use a keyboard tray to keep wrists flat
split keyboard design keeps wrists from turning outward
change slope of keyboard to keep wrists flat
keep your mouse and keyboard as close to the body as possible
use a sharpened letter opener when dealing with a lot of mail
a light touch keyboard will prevent "pounding" the keys
use a padded hand / arm rest for hard or sharp surfaces
get in the habit of putting hands down to rest when not typing
provide arm support while using a mouse

Copyright 2000-2009 Ramona Creel -- you are welcome to reprint any article, but you MUST include this resource box.

"Ramona Creel is a modern Renaissance woman and guru of simplicity -- traveling the country as a full-time RVer, sharing her story of radically downsizing, and inspiring others to regain control of their own lives. As a Professional Organizer and Accountability Coach, Ramona will help you create the time and space to focus on your true priorities -- clearing away the clutter other obstacles and standing in the way of that life you've always wanted to be living. As a Professional Photographer, Ramona captures powerful images of places and people as she travels. And as a travel writer, social commentator, and blogger, she shares her experiences and insights about the world as we know it. You can see all these sides of Ramona -- read her articles, browse through her photographs, and even hire her to help get your life in order -- at www.RamonaCreel.com. And be sure to follow her on Twitter and on Facebook."

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