Desk workers get 99.2 hours of screen time each week, up from 97 hours last year. Even non-desk workers report nearly as much screen time (87.6 hours each week). A majority of both desk and non-desk workers report screen-related visual discomfort – e.g., tired or uncomfortable eyes, blurred or double vision, difficulty maintaining visual focus after extended screen use.

These findings come from the third annual Workplace Vision Health Report, survey by VSP^® Vision Care and Workplace Intelligence of 800 human resource and benefits leaders and 1,200 full-time employees at U.S. organizations. While this study focuses on eye health specifically, today’s ever-on workplace also encourages repetitive stress injuries, sitting too much, and skipping vacation days. It’s up to you to ensure your job isn’t hurting your health.

1. Develop An Ongoing, Regular Attentiveness To Health

Do you know how much screen time you’re getting? This vision survey is a wake-up call for eye health specifically, but pay ongoing attention to your overall health.

Keep a health journal

Set aside a few minutes at the end of the day (or several times a day if you can) to log how you’re feeling. Rate your energy. Identify if there are places in your body that feel pain. Note if your mental health is lacking – e.g., anxiety, frustration, overwhelm. By keeping a log, you check in with yourself regularly and may see patterns of behavior that helps (e.g., eating well) or habits to break (e.g., not getting enough sleep).

Schedule wellness check-ups for the year

Your journal is a running list of items to troubleshoot with your regular doctor and can identify if any special health challenges should be a priority. In the meantime, schedule routine wellness check-ups – e.g., annual physical, dental cleanings. This way, you can set them up now and forget them till the scheduled time. You can even set a reminder now for next year when you’ll make the next round of appointments.

Schedule PTO for the year

In addition to wellness appointments, schedule your paid time off. This helps both you and your employer plan in advance. Knowing you have time off coming up also gives you something to look forward to, especially if you take the further step to plan out specific trips or vacation activities.

2. Ask your company for help

There will be health improvements, such as expanding benefits or changing work routines, that require company support.

Decide what to ask for

Do you need more control over your schedule so you can take breaks as needed? Are there specific benefits (e.g., vision coverage) that the company is lacking? Is there training (e.g., chair yoga, eye exercises) that would be helpful? Don’t just make a laundry list of suggestions. Think about what you most want, look at what the company already offers, and plan your request like a negotiation.

Start with yourself and your team

Propose meetings outside (weather-permitting) or walking meetings to add some exercise. Implement no-meeting days, or ask for phone, no-video meetings to decrease screen time. Set timers to build in breaks to rest your eyes, get water, even check in with colleagues – it will improve your network, as well as your health.

Make the financial case to senior leadership

According to the Workplace Vision Health Report, one in four employees report taking off due to discomfort associated with extended screen use, which adds up to an average 4.5 days off each year. Losing almost a week per worker is something tangible you can bring to your manager, HR contact and senior leaders. If your wellness journey identifies other potential health issues that the company can tackle, that week of productivity loss might be even higher.

3. Optimize Your Personal Time Till The Workplace Catches Up

In addition to improving your work routine, optimize your personal time for health.

Pick analog hobbies

Read physical books, or listen to audio books, instead of using an e-reader. Opt for a potluck or trivia night instead of a watch party. Pick analog hobbies that don’t need screens – jigsaw puzzles, ballroom dancing, painting. As a bonus, having interesting hobbies is a great icebreaker for job interviews and networking meetings.

Incorporate physical activity into leisure time

Just as work meetings can be held outside, meet up with friends at a park or museum. Do extra laps in the store or parking lot when you run errands. Pick a guilty pleasure (e.g., doomscrolling) and only indulge standing up – at least you’ll cut down your sitting time.

Schedule a fun stretch goal

Like scheduling your PTO in advance, scheduling some of your personal time can be good for your health and something to look forward to. A neighborhood 5k (which you can walk, run or potentially do in a team) gives you physical activity, opportunity to network and a chance to be outside. Volunteering for the community garden is another physical activity with emotional benefits. Pick something you’re already interested in, and commit the date, so you don’t fall back on just staying at home, or even worse, working from home.