Phones and laptops have changed how we sit. They keep us looking down, often for long stretches, and it’s easy to end up curled over a small screen without realising. A few small changes can make it easier to sit and stand tall while you use them.

Looking down at screens

When you look down at a phone, your head tends to tip forward. Studies measuring people using smartphones found their heads were often bent forward by a large angle, especially while texting. Laptops can do something similar, because the screen sits low and close to the keyboard, so you look down to see it.

None of this is harmful in itself. It’s simply a position that’s easy to stay in for a long time without noticing.

Phones

You could try:

• Raising your phone closer to eye level, rather than dropping your head to it.
• Resting your elbows on a table or your knees to support your arms.
• Taking calls on speaker or with headphones, so you’re not holding your phone to your ear.
• Noticing your head position each time you pick up your phone.

Laptops

If you use a laptop for long periods, raising the screen can help. A stack of books or a laptop stand, with a separate keyboard and mouse if you have them, brings the screen closer to eye level.

Changing position still matters most

Even with the perfect setup, staying still for a long time can feel stiff. Moving between positions, standing up or doing a 30-second VIDA video helps more than getting any one setup exactly right.

Something to try this week

Each time you pick up your phone this week, notice where your head is. If it’s dropped forward, try lifting the phone a little instead.

What to take away

• Phones and laptops encourage you to look down for long stretches.
• Lifting your phone towards eye level helps you sit taller.
• Raising a laptop screen can make long sessions more comfortable.
• Changing position matters more than any one perfect setup.

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