# Five-minute desk reset

> Stop if movement causes pain, dizziness, numbness, or unusual symptoms.

1. **Look away — 30 seconds:** focus on something farther away and blink normally.
2. **Stand or change position — 60 seconds:** choose a comfortable supported position.
3. **Shoulder movement — 45 seconds:** move gently through a comfortable range.
4. **Hands and forearms — 45 seconds:** relax your grip and change wrist position.
5. **Walk — 90 seconds:** take an easy walk and let your arms move naturally.
6. **Reset — 30 seconds:** return and adjust the next task, not a “perfect posture.”