Staying Comfortable and Safe While Learning Online – DSE and Posture Tips

Last Reviewed: May 2025

Next Review Date: September 2025

Learning online can be exciting and flexible, but sitting at a screen for long periods without the right setup can cause discomfort, tiredness, and even injury over time.

At Purple Ruler, we want all learners to feel comfortable, healthy, and ready to focus.

Here are some simple tips to help create a safe and supportive learning environment at home.

Set Up Your Workspace Correctly

Sit on a proper chair - A good chair supports your back and helps your posture. Avoid beds or sofas!
Keep your feet flat - Place both feet flat on the floor or on a footrest.
Adjust screen height - Your eyes should look straight ahead at the screen, not up or down. Use a stand, box, or books if needed.
Position keyboard and mouse - Keep them close to avoid stretching. Your arms should rest comfortably.

Look After Your Eyes

Follow the 20:20:20 rule - Every 20 minutes, look at something 20 feet away for 20 seconds. It helps prevent eye strain.
Keep lighting even - Avoid strong glare from windows or lamps on the screen.
Blink often! - It keeps your eyes moist and healthy during screen time.

Take Breaks and Move Regularly

Stretch every 20–30 minutes — roll your shoulders, stand up, move your legs.
Take full breaks between lessons: walk, stretch, hydrate.
Change position sometimes if needed: standing, sitting, even gentle stretching during longer sessions.

Movement keeps your muscles healthy and improves focus.

Download the printable checklist for healthy and safe online learning setup here:

Reminder:

If you ever feel uncomfortable, tired, or sore during lessons:

Tell a parent or carer.
Speak to your facilitator — we can help you adjust your learning experience.
We want you to stay safe, comfortable, and successful!