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Last updated on 2024年8月31日

How do you deal with glare, brightness, and contrast on your monitor?

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Glare, brightness, and contrast are important factors to consider when setting up your monitor for optimal ergonomics. If you ignore them, you may experience eye strain, headaches, blurred vision, or reduced productivity. In this article, we will show you how to deal with these issues and adjust your monitor settings to suit your needs and preferences.

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Walaa Brika

Geographical Medical Manager at Procter & Gamble Egypt Talent development leader at Procter & Gamble Egypt Ergonomics…

1 Check your lighting

The first step to deal with glare, brightness, and contrast is to check your lighting sources and make sure they are not causing reflections or shadows on your screen. Ideally, you should avoid direct sunlight or bright artificial lights shining on your monitor or your eyes. You can use curtains, blinds, shades, or lamps to control the amount of light in your room. You can also position your monitor perpendicular to the windows or light sources, or use an anti-glare screen filter to reduce the glare.

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Walaa Brika

Geographical Medical Manager at Procter & Gamble Egypt Talent development leader at Procter & Gamble Egypt Ergonomics regional subject matter expert at Procter & Gamble Egypt
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In my experience, managing lighting in your workspace can make a world of difference. I used to struggle with glare on my screen, especially in the afternoons when the sun was directly hitting my monitor. After experimenting a bit, I found that positioning my monitor perpendicular to the windows really helped, along with using blinds to diffuse the light. I also added a desk lamp with adjustable brightness, which lets me control the light better depending on the time of day. These small adjustments have made it so much easier on my eyes and have definitely improved my focus and comfort.

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2 Adjust your brightness

The next step is to adjust your monitor's brightness level to match the ambient light in your room. If your monitor is too bright or too dim, it can cause eye fatigue and make it harder to read the text or see the details on the screen. You can use the buttons or menus on your monitor to change the brightness settings, or use a software tool like f.lux or Windows Night Light to automatically adjust the brightness based on the time of day. A good rule of thumb is to make your monitor as bright as a sheet of paper in your room.

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Walaa Brika

Geographical Medical Manager at Procter & Gamble Egypt Talent development leader at Procter & Gamble Egypt Ergonomics regional subject matter expert at Procter & Gamble Egypt
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I think Adjusting monitor brightness helps reduce eye strain and improves visibility by matching the screen's light level to the ambient lighting conditions. For optimal comfort, aim to set your monitor brightness to a level comparable to a sheet of paper in your environment.

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3 Adjust your contrast

The contrast ratio is the difference between the brightest and darkest colors on your monitor. A high contrast ratio can make the colors more vivid and the text more legible, while a low contrast ratio can make the colors more washed out and the text more blurry. You can use the buttons or menus on your monitor to change the contrast settings, or use a software tool like Calibrize or DisplayCAL to calibrate your monitor's colors and contrast. A good rule of thumb is to set your contrast ratio to at least 50% or higher.

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Walaa Brika

Geographical Medical Manager at Procter & Gamble Egypt Talent development leader at Procter & Gamble Egypt Ergonomics regional subject matter expert at Procter & Gamble Egypt
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In my experience, getting the monitor brightness just right makes a huge difference. I used to keep my screen too bright, which caused a lot of eye strain, especially during longer work sessions. After dialing it down to match the ambient light, I noticed that it felt more natural and easier on the eyes. I also started using f.lux, which adjusts the brightness automatically as the day goes on. It’s been really helpful, especially in the evenings when I need to wind down. The trick is to find that balance where the screen is bright enough to see clearly but not so bright that it overwhelms your eyes.

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4 Adjust your resolution

The resolution is the number of pixels on your monitor. A higher resolution can make the images more sharp and clear, while a lower resolution can make the images more pixelated and fuzzy. You can use the settings on your computer to change the resolution of your monitor, or use a software tool like Custom Resolution Utility or SwitchResX to create custom resolutions for your monitor. A good rule of thumb is to set your resolution to the native or recommended resolution of your monitor, or the highest resolution that your monitor can support.

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Walaa Brika

Geographical Medical Manager at Procter & Gamble Egypt Talent development leader at Procter & Gamble Egypt Ergonomics regional subject matter expert at Procter & Gamble Egypt
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In my experience, adjusting the resolution to match your monitor's capabilities is crucial for clarity and comfort. I once tried lowering the resolution to make text larger, but it ended up making everything look fuzzy and hard to read. When I switched back to the native resolution, the sharpness returned, and it was a lot easier on my eyes. If you need larger text, adjusting the scaling settings instead of the resolution might be a better option. Keeping the resolution at the highest level your monitor supports really helps in maintaining image quality and reducing eye strain.

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5 Adjust your font size

The font size is the size of the text on your monitor. A larger font size can make the text more readable and comfortable, while a smaller font size can make the text more cramped and difficult. You can use the settings on your computer or browser to change the font size of your monitor, or use a software tool like ZoomText or Magnifier to enlarge or reduce the text on your screen. A good rule of thumb is to set your font size to at least 12 points or larger.

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Walaa Brika

Geographical Medical Manager at Procter & Gamble Egypt Talent development leader at Procter & Gamble Egypt Ergonomics regional subject matter expert at Procter & Gamble Egypt
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From my own experience, adjusting font size can make a big difference in how comfortable it is to work for long periods. I used to struggle with smaller text, which made me squint and caused unnecessary eye strain. Once I increased the font size to something more readable, like 14 or 16 points, it became much easier to focus, and I noticed my eyes felt less tired by the end of the day. It’s a simple change, but it can really improve your overall comfort and productivity. It’s worth playing around with the settings until you find what works best for you.

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6 Adjust your viewing distance and angle

The viewing distance and angle are the distance and angle between your eyes and your monitor. A proper viewing distance and angle can reduce eye strain and neck pain, while an improper viewing distance and angle can cause eye strain and neck pain. You can use a monitor stand, arm, or riser to adjust the height and position of your monitor, or use a software tool like ErgoMinder or Workrave to remind you to take breaks and change your posture. A good rule of thumb is to keep your monitor at arm's length and slightly below eye level.

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Walaa Brika

Geographical Medical Manager at Procter & Gamble Egypt Talent development leader at Procter & Gamble Egypt Ergonomics regional subject matter expert at Procter & Gamble Egypt
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In my experience, adjusting the viewing distance and angle of your monitor is key to staying comfortable throughout the day. I used to have my monitor too close and too high, which led to constant neck pain and eye strain. Once I moved it to about an arm's length away and lowered it slightly below eye level, I noticed a significant improvement. It’s also helpful to use a monitor stand or arm to get the positioning just right. Regularly checking and adjusting your setup can make a big difference in preventing discomfort and maintaining good posture.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How do you deal with glare, brightness, and contrast on your monitor?

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1 Check your lighting

2 Adjust your brightness

3 Adjust your contrast

4 Adjust your resolution

5 Adjust your font size

6 Adjust your viewing distance and angle

7 Here’s what else to consider

Ergonomics

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