Posture basics
Align your spine, tuck ribs, and keep feet flat for better circulation.
- Imagine stacking ears over shoulders.
- Press shoulder blades gently down.
- Reset with a wall-supported stretch mid-morning.
Desk Setup
Make every workday feel intentional.
Balanced posture, mindful screen height, and pacing rituals help desk workers avoid fatigue before it even starts.
Screen height
Eye level should meet the top third of your display.
- Raise laptop or monitor using a riser or books.
- Keep the screen 20-24 inches away.
- Reduce glare with adjustable lamp lighting.
Chair & desk positioning
Chair height sets the tone for your posture rhythm.
- Keep thighs parallel to the floor.
- Desk height should keep forearms level.
- Use a footrest if feet do not touch the floor.
Keyboard & mouse habits
Maintain relaxed shoulders while typing and pointing.
- Keep wrists neutral, not flexed or extended.
- Hover forearms, avoid resting while typing.
- Alternate between mouse and keyboard hand daily.
Hydration reminders
Water helps reset focus and keeps joints lubricated.
- Pour a full bottle every morning.
- Set a gentle tone reminder for every 40 minutes.
- Flavor with citrus or mint to stay engaged.
Desk transitions
Brief rituals mark the shift between work tasks.
- Close tabs, wipe the desk, and stretch every 90 minutes.
- Use a checklist to switch from reactive to focused mode.
- Fresh air micro-break resets brain chemistry.