How to Set Up Your Monitor and Laptop Height and Distance
Place your monitor 20–40 inches (50–100 cm) away — roughly arm's length — with the top line of the screen at or slightly below eye level, so the center sits 15–20° below your line of sight. Laptops sit low and make you look down, so raise yours on a stand and use a separate keyboard.
The numbers
The US Occupational Safety and Health Administration (OSHA) recommends putting your monitor directly in front of you, at least 20 inches away, with 20–40 inches (50–100 cm) preferred. The American Academy of Ophthalmology (AAO) suggests about 25 inches (63 cm), roughly arm's length.
Setting up a monitor
- Straight ahead: put the monitor directly in front of you so you don't twist.
- Distance: start where your fingertips touch the screen when you sit back and extend your arm.
- Height: the top line of the screen should be at or slightly below eye level. Too high and you tilt your head up; too low and you look down.
- Text size: if text is too small at that distance, increase scaling instead of pulling the monitor closer.
- Cut glare: don't face or sit with your back to a window; adjust brightness and contrast to the room.
For laptops
A laptop's screen is attached to the keyboard, so it sits low. Hours of looking down add load to your neck — see Tech Neck for how much.
- Raise the screen toward eye level with a laptop stand.
- Use a separate keyboard and mouse so your arms stay comfortable while the screen stays high.
- For long sessions, connect an external monitor.
Your phone works the same way
A perfect desk setup won't help if you hold your phone close to your face with your head bent. Keep your phone 13–20 in (33–50 cm) away and raise it toward eye level.
FAQ
How far should my monitor be from my eyes?
OSHA recommends at least 20 inches, with 20–40 inches (50–100 cm) preferred. The American Academy of Ophthalmology suggests about 25 inches, roughly arm's length.
How high should my monitor be?
The top line of the screen should be at or slightly below eye level, with the center about 15–20° below your line of sight.
Sources
This article is general health information, not a diagnosis or treatment. If eye discomfort persists, see an eye doctor.
