Bring your phone up to eye level
Lift your phone or tablet toward eye level instead of dropping your head to look down at it.
- How often
- Daily
- Recommended for
- 2 factors
How to do it
- Hold your phone higher, closer to eye level, so you look straight ahead rather than tipping your chin down.
- Rest your elbow on a table or your other arm to make holding it up easier.
- For long calls, video or reading, prop the device on a stand at eye level, or use speaker or headphones.
- Change position often and switch hands. Try to keep handheld sessions to 15 to 30 minutes before a break.
Why it helps
The further your head tips forward, the more load your neck, shoulders and upper back have to carry. Hours a day looking down at a device is linked to neck and shoulder pain, sometimes called tech neck. Raising the screen removes much of that load.
Be careful
If neck pain persists, or you have numbness, tingling or weakness in your arms, see a doctor.