Free resource library
Useful, editable starting points with instructions, limitations, and page-specific answers.
A setup record for comparing measurements, equipment and one task-based adjustment. Includes a fictional elbow-height example and twelve blank records.
Remove the example. State the measurement reference and units, then test one setup change during the actual task before saving a preset.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.Prioritize changes by discomfort, frequency, cost, and whether a no-cost adjustment has been tested.
Avoid buying accessories before fixing the basic setup order.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.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.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.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.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.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.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.Compare usable chair adjustment ranges with lower-leg height, supported seat depth, hip width, elbow height, desk clearance, tasks, and return terms.
Measure the actual user and desk, then reject a chair when a critical usable range does not fit—even if its overall score is high.Record tested seated and standing input heights, monitor settings, foot support, tasks, comfort response, and the next adjustment.
Use separate rows for each user and task; presets are recall points, not universal ergonomic targets.An optional next step
ErgoMate is the optional iOS companion for turning setup guidance and movement prompts into a repeatable workday routine.