Support your base
Start with seat height, foot support and a backrest position that lets you settle in.
Tools Ergonomic desk setup checklist
A 10-minute workspace tune-up
Make your desk fit you.
Use this free ergonomic desk setup checklist online to spot small adjustments that can make work feel more supported, relaxed and natural.
16 practical checksProgress saves locallyWorks for home or office
Live checklist
0 of 16 adjusted
Your workspace tune-up is complete.
Nice work. Keep changing position and revisit the checklist whenever your setup changes.
A practical order01 02 03
Build comfort from the chair upward
Adjusting everything at once can feel fussy. This sequence makes each choice easier to judge.
Bring work to you
Move the keyboard and mouse close enough that your shoulders and hands stay relaxed.
Raise your view
Only then adjust screen height, distance and angle so your head can face comfortably forward.
Laptop setup
The screen and keyboard want different heights.
A laptop combines two parts that are usually more comfortable at separate levels. For longer work sessions, raising the laptop screen and adding an external keyboard and mouse is a flexible solution.
- Use a stable laptop stand, riser or secure stack.
- Keep the separate keyboard and mouse near elbow height.
- Lower the laptop when you need its built-in keyboard for a short task.
Quick useFine for short tasks; change position often.
Longer session
Raised screen plus separate input devices.
This checklist offers general workspace guidance, not medical advice. Bodies, tasks, vision and equipment differ. If you have persistent pain, numbness, weakness or other symptoms, consider guidance from a qualified health professional or ergonomics specialist.
Desk ergonomics FAQ
Useful answers for your setup
What should be on an ergonomic desk setup checklist?
A helpful checklist covers chair height and back support, foot position, desk clearance, keyboard and mouse placement, monitor height and distance, lighting and glare, frequently used items, and regular movement. This online checklist groups those areas into 16 quick checks.
How high should my monitor be?
Start with the top of the visible screen around eye level or slightly below, then adjust for your vision, eyewear and comfort. Your head should not need to tip up. A large monitor may sit a little lower, while bifocal or progressive-lens users may prefer a lower position.
Can I use this ergonomic desk checklist online for a laptop?
Yes. For a longer laptop session, consider raising the screen with a stable stand and using a separate keyboard and mouse. For short tasks, vary your position and avoid staying hunched over the laptop for a long stretch.
Should my feet always be flat on the floor?
Your feet should feel supported, either by the floor or a stable footrest. You do not need to freeze in one position. Shift, stretch and change position when comfortable.
Does this checklist save or send my data?
Your checked items are saved only in local browser storage on this device so you can return later. No account is needed, and the checklist does not send your selections to a server.
Is one ergonomic posture perfect for the entire day?
No. A supportive setup can reduce unnecessary reaching and strain, but movement and position changes still matter. Treat the checklist as a comfortable starting point, not a rigid pose to hold all day.
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