Ergonomics

Ergonomics is the science of how we work and how our bodies, minds, and surroundings interact. For students, it’s not just about having a comfortable chair or the right desk height - it’s about creating study habits and environments that support your physical and mental well‑being. When you pay attention to what your body needs and how your brain functions best, you give yourself a stronger foundation for learning and staying healthy throughout your studies.

 

 

Ergonomics in your study environment

Since much of your study time involves computers and screens, these become a central part of your work environment. Sitting for long periods can lead to tension and pain in your head, neck, shoulders, and back - often because the screen is positioned too low or your posture becomes static. Your eyes can also become strained.

Your body isn’t designed to sit still for hours. It needs movement, variation, and regular breaks.

But ergonomics isn’t only physical. It also includes cognitive ergonomics, which focuses on making things easier for your brain. This means studying in ways that support how the brain absorbs, processes, and stores information. A brain‑friendly study environment reduces distractions, encourages focus on one task at a time, and includes regular opportunities for mental recovery.

Tips to improve your work environment

 For your cognitive work environment:

  • Plan and structure your studies to create a sense of calm and control.
  • Choose a quiet, safe place to study where you can work without interruptions.
  • Do one task at a time. Switching attention too often - for example, from social media to studying - is mentally demanding and makes it harder to concentrate.
  • Balance your workload. Mix challenging tasks with easier ones and vary the pace so you’re not constantly working at high intensity. Give yourself time to process new information. 
  • Put your phone away while studying. You don’t need to be reachable all the time, and your brain benefits from uninterrupted focus.

For your physical work environment:

  • Place your laptop on a stand, books or similar and use a separate keyboard and mouse.  This will give you a much better position for your neck and head.
  • Support your legs while sitting. Use a footstool if you can’t reach the floor.
  • Position your screen correctly: The top of the screen should be at eye level. You should look slightly downward. Keep about one arm’s length between your eyes and the screen. Avoid glare by sitting with your side facing a window. Increase text size if you find yourself leaning forward.
  • Rest your forearms and hands on the table or armrests of the chair and have about a 90-degree angle in your elbow.
  • Keep your mouse arm close to your body, and avoid moving it too far forward, away from the body or turning your forearm outwards.
  • Stand up part of the day if you can. When doing so, distribute the weight equally on both legs. Keep slightly more weight on the forefoot. Avoid locking your knees backwards. Shake your legs occasionally to loosen up.
  • Move and stretch for a few minutes every half hour. Find a break exercise routine that you like or make your own.

 

Last updated: 2026-03-10