Home Office Setup: An Ergonomic Checklist

A good home office isn't about expensive furniture. It's about getting a handful of measurements right so your body isn't fighting your desk all day. This checklist follows widely used workplace ergonomics guidance and works for any budget.

The quick checklist

• ☐ Feet flat on the floor or on a footrest
• ☐ Knees roughly level with or slightly below hips
• ☐ Lower back supported by the chair or a cushion
• ☐ Elbows close to your body and bent at about 90 degrees when typing
• ☐ Wrists straight, not bent up or down
• ☐ Top of the screen at or slightly below eye level
• ☐ Screen about an arm's length away
• ☐ Main light source to the side of the screen, not behind it
• ☐ A reason to stand up at least once an hour

Use the desk setup calculator to get suggested desk, chair and monitor heights for your height.

The chair

Your chair matters more than your desk because it decides your posture for most of the day. Look for:

• Adjustable seat height, so your feet can rest flat
• Lumbar support that fits the curve of your lower back
• Seat depth that leaves two to four finger-widths between the front edge of the seat and the back of your knees
• Armrests that are low enough not to push your shoulders up — or no armrests at all

If you can't buy a new chair, a rolled towel behind your lower back and a box under your feet fix the two most common problems.

The desk

A standard fixed desk is around 71–76 cm (28–30 in) tall, which suits people of average height or taller. Shorter people often end up with their shoulders raised. The fix is to raise the chair and add a footrest, not to lower the desk.

Should you get a standing desk?

Standing desks are popular, but standing all day isn't healthier than sitting all day. The benefit comes from changing position. If you get one, alternate: for example, stand for a call, sit for focused writing. An anti-fatigue mat helps if you stand for long periods.

The screen

• Height: the top of the screen at or slightly below eye level. Laptop users need a stand or a pile of books plus an external keyboard and mouse.
• Distance: roughly an arm's length — usually 50–75 cm (20–30 in).
• Two screens: put the one you use most directly in front of you. If you use both equally, center the seam between them.
• Glare: tilt the screen slightly and keep windows to the side.

Keyboard and mouse

Keep them at the same height, close enough that your elbows stay near your body. A compact keyboard without a number pad lets the mouse sit closer, which reduces shoulder strain.

Light

Natural light is best, from the side. Add a desk lamp with a warm-to-neutral bulb for evenings. On video calls, put the light in front of you (behind the camera) so your face isn't in shadow.

Sound

Noise is the most underrated home-office problem. Options by budget:

1. Free: close the door; use a white-noise or brown-noise track
2. Low cost: foam earplugs for focus blocks; a rug and curtains to soften echo
3. Mid-range: closed-back or noise-cancelling headphones
4. Higher: a dedicated room, acoustic panels, a good USB microphone for calls

Movement

The best posture is the next one. Build movement into your day:

• Stand up during calls
• Walk during one-to-ones that don't need a screen
• Use the focus timer — every break is a cue to stand and stretch
• Look at something at least 6 metres (20 feet) away for 20 seconds every 20 minutes to rest your eyes

Setups by work style

• Deep-focus styles (Cartographer, Tinkerer): invest first in sound — a door, headphones, a quiet corner.
• Collaborative styles (Mentor, Collaborator): invest first in camera, light and microphone, because you'll spend more time on calls.
• Fast-paced styles (Sprinter, Scout): invest in a second screen and a fast, uncluttered desk.

When to see a professional

If pain, numbness or tingling continues after you've adjusted your setup, talk to a doctor or physiotherapist. Many employers also offer ergonomic assessments for home workers — it's worth asking.

Want to show off your setup? Enter the Show Your Setup contest.