Home Office Ergonomic Setup
Created by Cheli
Step-by-step checklist to arrange your home office for comfort, productivity, and long-term health.
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Checklist Items (25)
Select and adjust your chair
Choose a chair with adjustable height, lumbar support, and armrests to support proper posture.
Adjust seat height
Set height so thighs are parallel to floor and feet flat on the ground.
Set lumbar support
Adjust the lumbar pad to fit the natural curve of your lower back.
Ensure feet flat on floor
If feet don't reach floor, use a footrest to maintain 90-degree knee angle.
Position armrests at elbow height
Adjust armrests so shoulders relax and elbows bend ~90 degrees when typing.
Set desk height for elbows
Adjust desk or chair so elbows are at 90° when hands are on keyboard.
Ensure adequate legroom
Clear space under desk for legs; avoid storing items that restrict movement.
Choose a matte desk surface
Select a non-reflective finish to minimize screen glare and eye strain.
Set monitor top at eye level
The top third of the screen should be at or slightly below eye level.
Place monitor at arm's length
Sit back and extend arm; fingertips should touch the screen.
Tilt monitor slightly upward
Angle the screen 10-20° upward to reduce glare and improve viewing angle.
Use a stand or mount for height adjustment
If the monitor is too low, add a sturdy stand or adjustable arm.
Arrange keyboard and mouse
Keep input devices close to avoid reaching and maintain neutral wrist posture.
Keep wrists straight while typing
Avoid bending wrists up/down; use a wrist rest if needed.
Position mouse near keyboard
Place the mouse within easy reach to avoid overreaching.
Consider a wrist rest
Use a gel or foam rest to support wrists during pauses.
Consider ergonomic input devices
Split keyboards or vertical mice can reduce strain for long sessions.
Optimize lighting, environment, and work habits
Ensure proper lighting, temperature, airflow, and regular breaks to sustain comfort.
Position ambient light to avoid glare
Place overhead or window light to the side of the monitor, not behind or directly in front.
Add a task lamp for reading documents
Use an adjustable LED lamp with color temperature 4000K-5000K for paper work.
Select appropriate lighting color temperature
Cool white light (4000K-5000K) promotes alertness and reduces eye strain.
Keep room temperature comfortable
Aim for 20-22°C (68-72°F) to prevent fatigue and maintain focus.
Ensure adequate airflow
Open windows or use a fan to keep fresh air circulating.
Add indoor plants
Place a few low-maintenance plants to improve air quality and mood.
Follow the 20-20-20 rule
Every 20 minutes, look at something 20 feet away for 20 seconds to relax eyes.
Stand or stretch regularly
Set a timer to remind you to stand, stretch, or walk for 1-2 minutes every half hour.
Manage cables with clips or sleeves
Bundle power and data cords using Velcro clips, zip ties, or fabric sleeves.
Route cables behind the desk
Keep cords behind the desk leg or use a cable tray to keep the workspace tidy.