Remote Worker Health & Safety Acknowledgement

The following is your personal acknowledgement.

The collection, use, and storage of personal information will be in accordance with the Privacy Act 2020. 

Health & Safety
There is a general duty under the Health and Safety at Work Act 2015 to eliminate all risks to health and safety, and if risks cannot be eliminated they must be minimised as far as is reasonably practical. 

CLW Health & Safety Policy

Your remote workplace

Your space - should be a designated work area, comfortable, with hazard-free access.

Your connection - Should have effective communication structure with regular check-ins, and team and individual catch-ups. 

Your boundaries - should be clear between home-life and work-life.

Your workstation

Your chair - should be adjustable with back support. 

Your desk - should be at a height that allows your shoulders to be relaxed, elbows to hang from your shoulders, and your forearms to be horizontal.

Your screens - should be about an arm’s length away from you. The top of the screen should be about the same height as your eyes. 

Your mouse and keyboard - should be positioned so you do not stretch your arms to reach them. When positioning your keyboard, place it so the space bar is about 10cm from the front edge of the desk.

Your work environment

The temperature & humidity - should be comfortable. Neither too hot and humid,  or too cold. 

The air quality - should be fresh and free of dust and other allergens. 

Lighting - should be bright or natural light to avoid eye strain

Noise - background noise should be as low as possible. General noise can make focusing more difficult and become a source of stress. Excessive, repetitive, or loud noise can lead to health issues. Set up your workstation at a location that limits your exposure to noise and distractions.

Your mental health

Working from home often supports positive wellbeing, but can expose you to different work health and safety risks, including when it comes to mental health.

This guide describes practical steps that you can tailor to your situation to stay mentally healthy when working from home.

Staying mentally healthy when working from home

Tips to keep you healthy

Workstation

• If your chair does not have lumbar (lower back) support, try placing a small cushion, rolled sweatshirt, or rolled up towel behind you.
• If you are right-handed, try using the mouse with your left hand so you don’t have to stretch your arm to use it. To make it easier, switch your primary button, so you click with your index finger.
• If your desk is too low, you can use a monitor arm, laptop stand, books, or a box to make sure that your screen is at a comfortable height.
• If your desk is too tall but you can’t adjust it, start by adjusting your chair to make sure that your arms and shoulders are relaxed.
• If your feet do not reach the ground in this position, you can use a footrest, a cushion, a box, or even a book to rest your feet.

Breaks

• Take all your breaks away from your workstation and screens. Stand up and walk if you have been sitting.
• Take a 5-minute break every hour that you are continuously using your mouse and keyboard. You can do different work tasks or just move and stretch.
• Make micropauses a part of your work pattern. Every 3–5 minutes, take your fingers off the keyboard and mouse, and relax your wrists and shoulders. Using a padded wrist support in front of your keyboard or mouse can encourage you to take micropauses while you work.
  (Micropauses are brief pauses that you build into the natural rhythm of your work. They need to last just 3–10 seconds to refresh busy muscles.)

Take care of your eyes

• Avoid working with sunlight directly on your screen, a window reflection on your screen, or a bright window right behind it. Use blinds to control light and position your screen to avoid sunlight and reflection.
• Adjust your screen brightness depending on your environment. If you are working in a brightly lit room, increase your screen brightness.
• Blink and rest your eyes. For every 20 minutes that you focus on the screen, look away for 20 seconds at something in the distance.

Change positions and move around

• Change your working position at least once an hour. Your body is made to move, and you will get sore if you hold a position for a long time. Try reading from a lounge chair, walking around during phone calls, or standing for virtual meetings.
• If possible, switch between standing and sitting positions. Avoid standing for more than 45 minutes at a time.
• Your arm position should be similar whether you are sitting or standing. Adjust the height of your desk so that your shoulders are relaxed, and your elbows are at the same height as your wrists when you are typing or using the mouse.
• If you do not have a standing desk, you can use an adjustable ironing board or a box on top of a table. Place your monitor so that the top of it is at the same level as your eyes. You can use a monitor stand, books, or a box to reach the desired height.
• Remember to stretch your neck, torso/back, and arms to prevent pain. Do more targeted stretches if you feel uncomfortable.