Monitor setup01
Monitor setup · 8 min
The practical ergonomics library
Desk setup guides and free tools for more comfortable work
Use measurement-based calculators, workstation checklists, and conservative movement guidance to improve a home or office setup.
Practical ergonomics for real workspaces, with clear boundaries around pain and medical care.
Guides and explainers
Start with the setup or symptom you notice
Prioritize the changes most likely to help—from desk and monitor height to movement breaks and symptom-aware workstation adjustments.
Chair setup02
Chair setup · 11 min
Office chair dimensions: how to measure for a real fit
Compare seat height, depth, width, lumbar, backrest, armrests, controls, and desk clearance with your body and tasks before buying an office chair.Read the guide →Desk setup03
Desk setup · 7 min
The best desk height for a 5′4″ person
A useful starting range, plus the keyboard, chair, and foot adjustments that matter.Read the guide →Free interactive tools
Get the useful answer before any sign-up.
Start with a private calculator or check-in, understand the assumptions, and choose a guide or template only if it helps.
Browse all free tools01No sign-up
Monitor distance calculator: inches and centimetersEstimate a screen-distance starting point from diagonal size, then convert the result to both inches and centimeters and refine it with text size, vision, task, and posture.
Open tool →02No sign-up
Desk height calculator for sitting and standingEstimate a desk-height starting point, then refine it from measured elbow height, chair and foot support, keyboard position, task, and comfort.
Open tool →03No sign-up
Office chair height calculatorEstimate a seat-height starting point, then check supported feet, thigh pressure, desk and keyboard relationship, and the chair's real adjustment range.
Open tool →04No sign-up
Office chair fit checkerCheck whether a chair's usable adjustment ranges fit your body, desk, input devices, and tasks before relying on overall product dimensions.
Open tool →05No sign-up
Ergonomic self-assessmentCompare your height and current desk with a practical starting range, then prioritize one adjustment for your discomfort area.
Open tool →06No sign-up
Keyboard and mouse position calculatorEstimate a work-surface height from seated elbow height and input-device thickness so shoulders can relax and wrists can stay closer to neutral.
Open tool →07No sign-up
Sit-stand workday plannerTurn a chosen standing share into daily minutes while keeping movement and task variation more important than a rigid sit-to-stand ratio.
Open tool →08No sign-up
Desk break timer plannerEstimate how many brief movement cues fit into a workday and how much total movement time they represent.
Open tool →09No sign-up
Desk RSI risk-factor checkReview repetition, force, awkward reach, contact pressure, recovery, and symptoms to find a workstation factor worth changing first.
Open tool →10No sign-up
Ergonomic desk setup scoreScore support, input-device reach, screen placement, task variation, and symptom response to choose one workstation experiment.
Open tool →Free templates
Measure first, then change one thing
Desk setupCSV
Workstation measurement sheet
Capture body, chair, desk, monitor, and input-device measurements in one place.
Download freeMovementMarkdown
Five-minute desk reset
A printable sequence of gentle posture changes and movement prompts for a work break.
Download freeBuying decisionsCSV
Home-office upgrade priority checklist
Prioritize changes by discomfort, frequency, cost, and whether a no-cost adjustment has been tested.
Download freeCommunity knowledge
Workstation questions from the community
Questions are reviewed, answered in context, and published so the next person can find a useful answer too.
Ask or browse questionsDesk setupDo I need a standing desk for an ergonomic setup?This is a frequently asked desk setup question selected by the ErgoMate editorial team. The researched editorial answer below is a starting point; members can add relevant experience without posting personal, medical, financial, or account details.PostureIs there one perfect posture I should hold all day?This is a frequently asked posture question selected by the ErgoMate editorial team. The researched editorial answer below is a starting point; members can add relevant experience without posting personal, medical, financial, or account details.
The useful update
Better desk-work guidance in a calm digest
New guides, practical tools, templates, and strong community answers—sent only when there is something worth opening.
An optional next step
When reminders would help the habit stick
ErgoMate is the optional iOS companion for turning setup guidance and movement prompts into a repeatable workday routine.
Download ErgoMate Available for iPhone. The website guides and tools remain free.