Free PDF · WorkspaceWisePro
15-Minute Ergonomic Setup Checklist
A one-page, fit-first checklist for a real home office: chair, then desk, then screen. You check each box at your desk with a tape measure instead of going by feel. It takes about 15 minutes: chair 4, desk 4, monitor 4, quick recheck 3.
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What’s inside
1. Chair (4 min)
- Seat height and feet flat, knees about 90°
- Seat depth: the 2–3 finger test
- Lumbar support that fills the curve
- Armrests that keep shoulders relaxed
2. Desk (4 min)
- Desk surface at about bent-elbow height
- Elbows about 90–110°, wrists neutral
- Standing height for sit-stand desks (on your mat if you use one)
- A simple sit/stand rhythm
3. Monitor (4 min)
- Top edge of the screen at or just below eye level
- About 20–28″ viewing distance
- Standing re-check, and when a monitor arm makes sense
- Laptop-as-primary setup
4. Quick recheck (3 min)
- One pass through the whole system
- Optional movement and 20-20-20 eye breaks
Need exact numbers? The Desk & Monitor Height Calculator turns the checklist into measurements for sitting and standing.
FAQ
Is the checklist free?
Yes. Enter your email in the form above and you’ll get the PDF.
What do I need?
A tape measure (inches, the same units as our guides) and the shoes or bare feet you actually work in.
Does it work for a standing desk?
Yes. The desk and monitor sections include sit-stand steps. Skip them if your desk is fixed.
Is this medical advice?
No. It’s a setup checklist based on WorkspaceWisePro guides. If you have persistent, severe or radiating pain, numbness or tingling, talk to a qualified clinician.