Build a Workspace That Works for You

🪑 Step 1 – Adjust Your Chair

Goal: Provide stable support while allowing comfortable movement.

• Feet flat on the floor or on a footrest.
• Hips slightly higher than or level with the knees (comfort matters more than exact angles).
• Sit back to use the backrest when appropriate.
• Relax your shoulders.
• Leave a small gap between the back of your knees and the seat edge.

Common Mistakes: Sitting on the edge all day, locking the backrest completely, chair too high or too low.

🪑 Step 2 – Set Your Desk Height

Your desk should allow you to keep your shoulders relaxed and work without reaching excessively.

• If too high → Raise your chair and use a footrest if needed.
• If too low → Raise the desk (if adjustable) or use a desk riser.

🖥 Step 3 – Position Your Monitor

Goal: Keep your neck in a comfortable position.

• Screen directly in front of you.
• About an arm’s length away.
• Top of the screen around eye level or slightly below.
• For dual monitors: Place the primary monitor directly ahead.

Common Mistakes: Looking down at a laptop for hours, twisting neck toward side monitor.

⌨ Step 4 – Keyboard Setup

• Keyboard close to the edge of the desk.
• Elbows resting comfortably by your sides.
• Wrists in a neutral, comfortable position.

🖱 Step 5 – Mouse Placement

• Mouse close to the keyboard.
• Move from the elbow and shoulder rather than only the wrist.
• Consider a vertical mouse if it feels more comfortable.

💻 Step 6 – Laptop Users

For prolonged desk work, use a laptop stand + external keyboard + external mouse. This allows the screen to be at eye level while keeping your hands in a comfortable position.

📱 Step 9 – Frequently Used Items

Keep your mouse, keyboard, notebook, water bottle, and phone within easy reach to reduce repeated reaching and twisting.