Workstation setup
Ergonomic Desk Setup Checklist for Home and Office
Build the workstation from the body outward: establish stable support, place the hands where the shoulders can relax, then position the display for the eyes. Test the setup with real work and adjust it again.
1. Fit the chair to the person
Set the seat height so the feet are supported and the thighs feel comfortable. Sit fully back rather than balancing on the seat edge. Adjust the backrest so it supports the lower and middle back without forcing an exaggerated curve.
Armrests are useful only when they allow the shoulders to stay relaxed and do not prevent the chair from approaching the desk. Lower or remove them if they push the shoulders upward or make you reach forward.
2. Fit the keyboard and mouse to the hands
Move the chair close enough that the elbows can remain near the torso. Keep the mouse beside the keyboard instead of beyond it, and consider keyboard shortcuts to reduce repeated reaching. Avoid resting the wrists on a hard edge while typing.
A compact keyboard can bring the mouse closer for people who rarely use a number pad. The best accessory is the one that reduces effort for your actual work; a specialized shape is not automatically ergonomic for everyone.
3. Fit the display to the eyes
Place the primary display directly ahead and adjust distance, text size, brightness, and contrast before deciding that you need to lean closer. Manage glare by changing the display or light source rather than twisting the screen into an awkward viewing angle.
People wearing progressive lenses may prefer the display somewhat lower to avoid tipping the head back. Large displays and multi-monitor setups may need a different center point. Test the setup while reading, editing, and joining a video call.
4. Fix the laptop compromise
A laptop connects the screen and keyboard, so raising one also raises the other. For sustained use, place the laptop on a stable stand and connect an external keyboard and pointing device. For short mobile sessions, change location and position often instead of trying to reproduce a permanent workstation everywhere.
Do not place a hot or unstable laptop directly on the lap for long sessions. Use a solid surface and keep ventilation openings clear according to the manufacturer's instructions.
5. Run a real-work check
A setup can look correct and still fail during work. Type for several minutes, use the mouse, read small text, reach for a notebook, and join a call. Watch for raised shoulders, unsupported feet, repeated torso rotation, pressure at the seat edge, or a habit of moving the face toward the display.
Make one change at a time and note whether it improves comfort and reach. Recheck after changing desks, adding a display, switching shoes, or changing the main task.
- Feet or footrest stable; seat edge not pressing behind the knees.
- Back supported; shoulders not held up by armrests or desk height.
- Keyboard and mouse close; wrists not pressed into a sharp edge.
- Main display centered, readable, and free from distracting glare.
- Phone, notes, and other frequent tools inside an easy reach zone.
Frequently asked questions
What should I adjust first in a desk setup?
Start with the chair and foot support, then position the keyboard and mouse, and finally set the display around the resulting body position.
How high should a desk be?
There is no single correct height. The work surface should let the keyboard and mouse sit where your shoulders can relax and your elbows remain near your sides.
Is a standing desk automatically ergonomic?
No. Standing desks still need sensible screen and input-device placement, and prolonged standing can also be uncomfortable. Use position changes rather than treating standing as a cure.
Can I use a laptop as my only work computer?
Yes, but for sustained desk work an external keyboard and mouse let you raise the laptop screen without raising your hands.
Sources and further reading
We use primary public-health, workplace-safety, and web-platform documentation where possible. Sources inform the guide; they do not endorse SitAligned.
- Computer Workstations eTool: components U.S. Occupational Safety and Health Administration
- Display screen equipment workstation checklist UK Health and Safety Executive