Stop Staring: Why Monitor Placement Matters
How you set up your monitor could be the difference between eye strain and all-day focus.
In this guest post, Dr. Lindsay McGraw shares practical, evidence-based tips for reducing digital fatigue and boosting workplace productivity.
Screen Time Is Here to Stay
The average office worker spends over 1,700 hours a year in front of a computer screen, not counting phones or tablets (Colorado State University, 2022). It’s no surprise that eye strain, headaches, and fatigue are among the most common complaints in today’s workplaces. What many people don’t realize, however, is that your monitor setup can make or break your eye comfort.
What Happens When Your Monitor Is Misaligned
If your monitor is too low, you tilt your head down → leading to eye fatigue, neck strain, and slouching.
If it’s too high, you lift your chin → drying out your eyes and tightening your shoulders.
If it’s too far away, you squint and strain to see details, or if it’s too close, your eyes are forced to constantly refocus, both situations increasing fatigue.
Over time, even small misalignments add up — creating a cycle of discomfort that shows up as reduced productivity, more breaks, and higher fatigue by the end of the day.
Here are a few evidence-based tips I recommend in every ergonomics assessment:
Top of screen = just below eye level → Your gaze should naturally fall 2–3 inches below the top of the screen (AAO, 2023).
Distance = arm’s length → About 20–30 inches away is ideal for most people (GVSU, 2021).
Angle = slight tilt back → A 10–20° tilt reduces glare and helps your eyes track more naturally (Burgess-Limerick et al., 2020).
Lighting matters → Avoid bright light behind your monitor which causes glare, and overhead lights reflecting on the screen (Anshel, 2007).
What About 2 or 3 Monitors?
More space isn’t always better. In fact, too many monitors can increase eye strain and neck rotation if they’re not set up thoughtfully.
Two monitors (equal use): Place them side by side, angled slightly in, with the seam centered in front of you.
Two monitors (primary + secondary): Put your main screen directly in front of you and angle the secondary one slightly to the side. Don’t split your focus down the middle if you spend 80% of your time on one.
Three monitors: Only practical if your job truly demands it (e.g., finance, design, IT). The center should be your main work screen, with secondaries angled in to reduce head turning.
Keep in mind that the more time you spend turning your head, the more tension you’ll feel in your neck and eyes.
Bigger Isn’t Always Better: Window Size Matters
Another overlooked factor is how we use the screen itself. A large monitor filled edge-to-edge with content forces your eyes to constantly travel long distances. That adds strain, especially for tasks like reading or editing.
Resize windows to the center of your screen for tasks that require focus.
Use smaller, narrower windows for text-heavy work.
Save full-screen mode for presentations or visuals where it makes sense.
Sometimes, working with less space actually feels easier on your eyes and brain.
The 20-20-20 Rule
Even with a perfect setup, your eyes still need a break. The 20-20-20 rule is a simple reset: Every 20 minutes, look at something 20 feet away for 20 seconds.
This helps prevent digital eye strain, sometimes called computer vision syndrome, which includes headaches, dry eyes and blurred vision (OSU, EHS, 2011). I often suggest pairing this with a two-minute posture reset: stand up, roll your shoulders, and rearrange your space at the same time.
Why Employers Should Care
Eye strain isn’t just an individual nuisance, it drives presenteeism, productivity loss, and even workers’ comp claims. Studies show employees with untreated eye strain are 2–3 times more likely to report headaches, fatigue, and difficulty focusing.
A few proactive steps like monitor risers, external screens for laptop users, and basic training on desk setup can make a dramatic difference in both wellbeing and performance (CDC NIOSH, 2023).
The Bottom Line
Ergonomics is more than chairs and keyboards. Your monitor setup is a key driver of eye health, energy, and focus. For employees, it’s the difference between ending the day drained or clear-headed. For companies, it’s an easy win in reducing fatigue and boosting productivity.
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