Free Ergonomic Setup Checklist — 15 Steps to Fix Your Desk

Free Ergonomic Setup Checklist

15 steps to fix your desk posture in 5 minutes. Download your free checklist below.

1. Monitor Height

• Top of screen at or slightly below eye level
• Arm”s length distance from your eyes
• No tilt — screen should be perpendicular to your line of sight

2. Keyboard Position

• Elbows at 90° angle when typing
• Wrists straight — not bent up or down
• Keyboard close enough that elbows stay at your sides

3. Mouse Placement

• Mouse at same height as keyboard
• Whole arm moves the mouse, not just wrist
• Use a mouse pad with wrist support if possible

4. Chair Setup

• Feet flat on floor (use a foot rest if needed)
• Knees at 90°, hips slightly higher than knees
• Lower back supported — add lumbar pillow if gap

5. Breaks & Movement

• Stand up every 45-60 minutes
• Shoulder rolls + neck stretches every 2 hours
• Eye 20-20-20 rule: every 20 min, look 20 ft away for 20 sec

6. Desk Accessories

• Monitor stand if screen is too low
• Wrist rest if you rest palms while typing
• Foot rest if your feet don”t reach the floor
• Lumbar pillow if your chair lacks lower back support

Slowvana makes ergonomic essentials for a healthier desk life. Browse our collection →