SELF-ASSESSMENT FORM FOR REMOTE JOBS (TELEWORKING) – THOUGHTWORKS ESPAÑA, SL

Work environment

If you answer NO: It is recommended to allocate a specific space that meets basic requirements (providing enough space for work furniture, some separation from the rest of the space, featuring windows, etc) to control situations that may interrupt the work and cause distraction.

If you answer NO: Your workspace must be large enough to facilitate the change of posture and the movements associated with the work. The person teleworking must be able to move their chair freely and not have any obstacles that hinder this.

If you answer NO: It is advisable to work in a space with natural lighting that is combined with general artificial lighting (to avoid sunlight variations).
If using a supplemental individual light source, it should not be used in close proximity to the display and should not be used if it causes direct glare, reflections and/or imbalances in lighting levels.

If you answer NO: The lighting level of the workspace ought to allow comfortable working with your computer and should be as uniform as possible, without shadows or abrupt lighting variations between the work area and its surroundings

If you answer NO: It is advisable to place the work desk so that the light hits from the side. The workstation should be oriented so that the windows are neither in front of nor behind the teleworker, as this avoids glare and reflections on the screen.

If you answer NO: It is recommended to regulate the entry of natural light through curtains, blinds, shutters, etc, so as to control both direct solar radiation and possible glare caused by the incidence of natural light.

If you answer NO: The level of noise at the workstation should be as low as possible. To this end, reducing the levels of all noise sources that may cause the teleworker to get distracted should be kept in mind (turning off TV, radio, closing windows to avoid noise from the street and the neighborhood, etc).

If you answer NO: To work in a comfortable thermal environment, it is recommended to control:
Temperature: it is advisable not to exceed 26ºC (although ideal temperatures range between 23 and 26ºC in summer and between 20 and 24ºC in winter).
Ventilation: it is advisable to open the windows for effective air flow.

If you answer NO: Workspaces must be properly tidy and clean at all times. Likewise, it is advisable to avoid having too many materials on the table.

If you answer NO: When working with laptops from home, there may have issues plugging the equipment incorrectly.
Wires that can be tripped on should be kept out of the way (behind the chair, in front of the table, etc).
Extension cables and/or multiple sockets may be used as long as they do not block pathways.
Be careful not to overload them in order to avoid short circuits or electrical contact, in the event of multiple sockets.

Furniture

5 wheels: The use of mobile chairs with five wheels is recommended to ensure stability and facilitate freedom of movement.
4 wheels: It is recommended to use mobile chairs with five wheels. Fixed chairs with four legs do not facilitate the freedom of movement of the person teleworking, hence encouraging static posture. Mobile chairs with four wheels are not stable enough to facilitate the movement of the chair without risk of falling.

If you answer NO: Your chair should be height-adjustable, have a reclining seat and height-adjustable backrest. The adjustment mechanisms should be easy to manipulate while sitting on the chair.

If you answer NO: The height of your chair should be adjusted to maintain a correct working position. The trunk should be straight in front of the workstation and as close as possible to same, keeping the angle of the elbows (arm-forearm) at around 90º. Head and shoulders should be as straight as possible.

If you answer NO: The use of a footrest is recommended when the height of your chair does not allow you to rest your feet on the floor.
Under no circumstances should your chair be lowered from the recommended height (elbows should be kept at a 90º angle above the table).

    

If you answer NO: The table should be large enough to allow the teleworker to distribute your documents and accessory material, screen and keyboard so that there is enough space in front of the table to support hands and arms and thus avoid postures with torsion of the trunk or turning of the head. Its is generally recommended that it has a dimensions of 80x120 cm.
So-called computer tables (with casters and different levels) are by no means suitable equipment for those who work Long hours in front of the computer.

If you answer NO: It is recommended to use tables in neutral colors or tones and with a matte appearance to minimise reflections.
Tables with transparent or glass surfaces are not suitable for computer work.

If you answer NO: There should be enough space under the table to allow for leg mobility. Do not place items, garbage cans, cables, boxes, etc in this space that may restrict leg movement.

Equipment

If you answer NO: In the event of working with laptops, there must be some element that allows the laptop screen to be raised so that the upper margin where the characters begin is at the worker's eye level.
In this case, it would be advisable to also have a separate keyboard and mouse, to ensure good wrist posture.

If you answer NO: Connecting a mouse and a keyboard favours the body to adapt to an ergonomically good posture and reduces possible aches in the shoulders, arms and wrists. Connecting a monitor favours the design of the working space and can reduce visual fatigue.

If you answer NO: Most people prefer viewing distances of 60 to 80 cm. Said distance should not be less than 40 cm or exceed 90 cm. Therefore, the screen can be placed in front of the person, at such a distance that when stretching the arm, it is at knuckle distance.

If you answer NO:

With your lower back resting on the chair and your feet firmly placed on the floor or footrest, place your head upright and look straight at the screen. The top of the screen should be at eye level.
In some cases, a good solution is to place the monitor on an adjustable stand or base, or any other element that allows the height of the screen to be adjusted.

If you answer NO: It is advisable to work with your head in front of the computer and to avoid twisting the trunk and turning as much as possible. The computer placed on one side causes static stresses on the back, neck and shoulder area.

If you answer NO: The full mobility of the screen and the possibility to move in the working space is particularly important. Besides, it is favourable for screen to pivot +/- 10º without the need for additional installation.

If you answer YES: 

If the work space has two monitors, they will have to be as centered as possible, preferrably forming a 35 degree angle with the straigh line between the empolyee's body and the keyboard.
If one of the monitors is the main monitor and the other one is auxiliary, only for occasional use, the main monitor should be centered and facing the employee and the auxiliary aside.

If you answer NO: Wrists should be resting in a natural position (straight line) and relaxed. Bending, hunching or angling of the wrists should be avoided.
Therefore, there should be 10 cm between the teleworker and their keyboard to support the wrists and adjust the height of the keyboard (with the keyboard legs) to keep a straight position of the forearms-wrists.

Try to always follow these recommendations:

Relaxation exercises