Desk setupCSV
Workstation measurement sheet
Capture body, chair, desk, monitor, and input-device measurements in one place.
Measure before buying accessories or changing several things at once.Free resource library
Templates for ergonomic workspace
Useful, editable starting points with instructions, limitations, and page-specific answers.
MovementMarkdown
Five-minute desk reset
A printable sequence of gentle posture changes and movement prompts for a work break.
Use as a reminder to change position, not as treatment for pain.Buying decisionsCSV
Home-office upgrade priority checklist
Prioritize changes by discomfort, frequency, cost, and whether a no-cost adjustment has been tested.
Avoid buying accessories before fixing the basic setup order.Self-assessmentMarkdown
Desk setup photo-audit worksheet
Use consented front and side workstation photos with measurements, task context, privacy controls, and one adjustment experiment.
Complete during normal work when a static setup relationship is difficult to see directly.MonitorsMarkdown
Monitor positioning record
Record primary-screen use, viewing distance, useful screen height, text size, glare, multiple-monitor layout, and symptom response.
Use after adding, replacing, or moving a monitor or changing the primary task.Chair setupMarkdown
Office chair fit worksheet
Compare body and desk measurements with usable chair ranges for seat height, depth, width, lumbar support, armrests, and clearance.
Use before buying a chair or when an existing chair cannot be adjusted comfortably.Symptoms and setupMarkdown
Desk symptom and task diary
Link symptoms with task, duration, side, position, equipment, breaks, stress, and changes without attempting self-diagnosis.
Use for a short representative period before an ergonomic or clinical conversation.Sit-stand workMarkdown
Sit-stand schedule experiment
Test short sitting, standing, walking, and posture-change intervals by task while recording comfort, fatigue, and concentration.
Use for one week before increasing standing duration or buying accessories.MovementMarkdown
Desk microbreak and movement planner
Attach brief visual, posture, and movement resets to existing work transitions instead of relying only on alarms.
Use when long focus blocks or back-to-back calls remove natural movement.Laptop workMarkdown
Portable laptop workstation checklist
Pack and set up a stable screen stand, input devices, power, lighting, seating support, privacy, and task limits for temporary work.
Use for travel, coworking, hot-desking, or any location without a permanent desk.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.
Follow app updates Keep using every guide, tool, and template for free.