Your desk setup shapes how your body feels at the end of every workday. A chair that gives no support, a screen that sits too low, and a mouse that forces a long reach can leave your neck, shoulders, and lower back tired before lunch. The good news is that most desk problems have simple fixes, and a checklist makes them easy to spot. This free tool scores your desk setup and lists plain fixes for every item you miss.
Using the checklist takes about two minutes. Sit at your desk as you normally would, then tick each item that is true for you right now. The tool gives you a score out of one hundred and lists the items you missed, so you know exactly what to change first. There is no sign-up and nothing to download, and you can run the check again after each fix to watch your score climb toward a full house.
Chair support comes first, because your lower back needs a gentle curve to stay comfortable for hours. Sit back in the chair so the backrest meets your lower back, and add a small cushion or rolled towel if the chair leaves a gap. Your feet should rest flat on the floor, with your knees near ninety degrees, and a footrest helps if your feet dangle. When the chair fits, your back does less holding work and your legs feel less restless.
Screen height and distance matter more than most people expect. The top of your screen should sit near eye level, so your head stays balanced instead of dropping forward for hours. The screen should sit about one arm away, close enough to read without leaning in and far enough that your eyes do not strain. If you use a laptop, a stand or a stack of books under it raises the screen, and a separate keyboard keeps your hands at a comfortable height.
Keyboard and mouse position decide how your shoulders and wrists feel. Your keyboard should sit at elbow height, with your elbows near ninety degrees and your shoulders relaxed, not hitched up toward your ears. Keep the mouse close to the keyboard, so your arm does not reach far to the side all day. A mouse that fits your hand and a keyboard without a thick front edge both help your wrists stay straight while you type.
Small habits protect your posture even when the setup is good. Stand up and move every thirty minutes, even if only for a minute, since no single position stays comfortable for hours. Roll your shoulders, look away from the screen, and take a few steps before you sit again. Drink water often, since a water break is a natural reason to stand, and keep your phone out of reach so you do not hunch over it between tasks.
Light and noise also shape how you sit, though the checklist focuses on the body first. Glare on the screen makes you lean in and squint, so turn the screen away from bright windows or close a blind. A room that is too dark forces the same lean, so add a soft lamp that lights your desk without shining into your eyes. When your eyes relax, your head and neck usually follow, and your posture improves without you thinking about it.
Fix two items at a time, starting with the ones that bother you most. Raise the screen today and move the mouse closer tomorrow, rather than buying a whole new desk setup at once. Many fixes cost nothing, like moving a monitor, adding a cushion, or lowering your chair. After each change, run the checklist again and note your new score, so you can see which fixes helped and which ones still need work.
A good desk setup is not about sitting perfectly still all day. It is about giving your body a comfortable base, then changing position often and moving a little every half hour. Use this checklist once a month, or whenever you move desks, change chairs, or start feeling new aches. Small, regular checks catch small problems early, and that habit protects your back, neck, and shoulders far better than one expensive chair ever could.
Spanish version: Lista de Postura en el Escritorio – Revisa Silla, Pantalla y Pies