A great workday starts with a space that fits you, not the other way around. This ergonomic workstation setup checklist will help you set up a desk that feels easy on your body and mind. You will adjust your chair, desk, and tools so your posture stays neutral and your focus stays sharp. Follow the steps below to reduce strain, move more, and get more done with less effort.
What is an ergonomic workstation?
An ergonomic workstation is a desk setup that supports your body in a natural, neutral posture. It matches your height, your tasks, and your tools. When your monitor, chair, keyboard, and mouse line up well, your muscles work less to hold you up.
“Ergonomic” does not mean fancy or expensive. It means fit and adjust. A good setup reduces awkward reaches, glare, and pressure points. It also helps you change positions during the day. Think of it as a custom suit for your desk. You feel better, think clearer, and work longer with less effort.
Ergonomic workstation setup checklist
Use this simple ergonomic desk setup checklist to dial in your space. Take it one part at a time and test as you go.
- Chair
- Set seat height so your thighs are level and feet rest flat.
- Keep 2–3 fingers of space between the seat edge and the back of your knees.
- Adjust lumbar support to the curve of your lower back.
- Tilt the backrest 90–110 degrees for relaxed support.
- Raise armrests so elbows bend near 90 degrees and shoulders stay down.
- Sit back in the chair; avoid perching on the edge.
- Desk
- Set desk height so forearms are level with the desk and elbows near 90 degrees.
- Leave knee space under the desk; avoid hard edges against thighs.
- For sit-stand desks, switch positions often. Aim for several short standing periods per day.
- Use an anti-fatigue mat when standing.
- Monitor
- Place the top line of text at or slightly below eye level.
- Keep the screen an arm’s length away (about 20–28 inches).
- Center the monitor with your body. For dual screens, keep the main one centered.
- Tilt the screen slightly back to reduce glare and keep the neck neutral.
- Match screen brightness to room light.
- Keyboard
- Place the keyboard close to your body; keep elbows by your sides.
- Keep wrists straight. A slight negative tilt (front lower than back) can help.
- Center the “B” key with your belly button.
- Use a slim keyboard to reduce wrist bend and shoulder reach.
- Mouse
- Keep the mouse next to the keyboard at the same height.
- Use your whole arm to move it, not only the wrist.
- Adjust cursor speed so small moves do big work.
- Try changing hands at times or use a trackball if you feel strain.
- Footrest
- Use a footrest if feet do not rest flat on the floor.
- Aim for knees and hips at about 90 degrees.
- A rocking footrest adds gentle movement.
- Lighting
- Place your monitor perpendicular to windows to cut glare.
- Use a task light from the opposite side of your writing hand to avoid shadows.
- Keep general light even and soft; avoid harsh overhead glare.
- Use shades or a matte screen filter if needed.
Ergonomic workstation setup for home office
A home office can be small, but it can still fit well. Start with your seat. If you use a dining chair, add a cushion and a rolled towel for lower-back support. Raise your laptop on a stand or books. Use an external keyboard and mouse so your screen and hands sit at the right height.
Build a “home office ergonomic setup checklist” you can reset fast. Keep your most-used items in the primary reach zone. Tidy cables so your legs move free. Set your monitor away from a window to limit glare. Use a headset for calls to avoid cradling a phone. Follow the 20-20-20 rule for eyes: every 20 minutes, look 20 feet away for 20 seconds. Short breaks beat long slumps.
Common workstation setup mistakes
- Perching on the chair edge. Sit back and use the backrest.
- Monitor too high or low. Keep the top line at or just below eye level.
- Keyboard too far away. This forces shoulder reach and slumped posture.
- Wrist rests used while typing. Float wrists; use rests only between bursts.
- Armrests too high. This hikes your shoulders and tires your neck.
- Feet dangling. Add a footrest if the floor is out of reach.
- Glare on the screen. Reposition the monitor or add shades.
- Standing all day. Mix sitting, standing, and small moves for balance.
Fix one issue at a time. Small changes add up fast.
Who should use this checklist
This ergonomic computer workstation checklist is for anyone who works at a desk. Office staff, remote teams, freelancers, students, and gamers can all benefit. It also helps designers, coders, writers, and analysts who spend long hours at a screen.
Managers can use it for onboarding and team wellness. IT and HR can fold it into equipment plans. If you touch a keyboard most days, this list is for you.
FAQs
How high should my desk be?
Your desk is the right height when your elbows bend near 90 degrees and your forearms rest level. For most people, seated desk height lands between 25–30 inches. For standing, keep elbows at 90 degrees and shoulders relaxed. Adjust the chair or footrest to fit.
Where should I place my monitor?
Keep it an arm’s length away. The top line of text should sit at or slightly below eye level. Center the screen with your body. If you wear bifocals, lower the screen a bit to avoid tilting your head back. Reduce glare by turning the screen away from windows.
How often should I take breaks?
Change position every 30–60 minutes. Try micro-breaks: 30–60 seconds to stand, breathe, or stretch your hands. For eyes, follow 20-20-20: every 20 minutes, look 20 feet away for 20 seconds. Short, steady breaks help you reset without losing focus.
Conclusion
A well-tuned space makes work feel lighter. Use this ergonomic workstation setup checklist to adjust your chair, desk, monitor, keyboard, mouse, footrest, and lighting. Make small changes, test, and tweak. Build the habit of short breaks and posture resets. Your setup should fit you today and flex with your tasks tomorrow.
Actionable summary:
- Set chair height, back support, and armrests.
- Match desk and elbow height; add a footrest if needed.
- Align monitor at eye level, arm’s length away.
- Place keyboard and mouse close; keep wrists straight.
- Control glare and add a task light.
- Rotate sitting, standing, and micro-breaks.