Ergonomic Workstation Checklist

Creating an ergonomic workstation is crucial for long-term health, comfort, and productivity. Use this checklist to ensure your workspace is optimized for the best ergonomic practices.

1. Chair Setup

Why it's essential: Your chair supports your posture and spine alignment throughout the day.

• ✅ Ensure your chair supports your lower back.
• ✅ Adjust the seat height so your feet are flat on the floor.
• ✅ Keep your knees at a 90° angle when seated.
• ✅ Armrests should be set at a height where your shoulders are relaxed.

2. Desk Setup

Why it's essential: A properly adjusted desk setup prevents strain on your wrists, neck, and back.

• ✅ Keep your monitor at eye level (top of the screen should be at or just below eye level).
• ✅ Ensure your elbows are at a 90° angle when typing.
• ✅ Keep your wrists straight while typing, and your hands should hover just above the keyboard.

3. Monitor Position

Why it's essential: Correct monitor positioning reduces neck and eye strain.

• ✅ Position your monitor directly in front of you, about 20-30 inches away.
• ✅ Keep the top of your screen about 2-3 inches below your eye level.
• ✅ Avoid glare by positioning your screen away from direct light sources.

4. Keyboard and Mouse Position

Why it's essential: Poor keyboard and mouse placement can cause repetitive strain injuries (RSI) and discomfort.

• ✅ Keep your keyboard and mouse at the same height as your elbows.
• ✅ Ensure your wrists are straight while typing or using the mouse.
• ✅ Consider using an ergonomic keyboard and mouse to reduce strain.

5. Lighting

Why it's essential: Proper lighting prevents eye strain and headaches.

• ✅ Use task lighting to illuminate your desk and workspace.
• ✅ Avoid bright overhead lights that cause glare on screens.
• ✅ Consider using blue light filters for extended screen time.

6. Proper Posture

Why it's essential: Maintaining good posture reduces the risk of musculoskeletal disorders.

• ✅ Sit back in your chair with your feet flat on the floor.
• ✅ Keep your back straight and shoulders relaxed.
• ✅ Align your head with your spine; avoid leaning forward.

7. Footrest

Why it's essential: A footrest supports your posture when your feet don't reach the floor comfortably.

• ✅ If your feet don't touch the floor, use a footrest to elevate them.
• ✅ The footrest should allow your knees to remain at a 90° angle.

8. Ergonomic Accessories

Why it's essential: Using ergonomic tools can help improve your workstation setup.

• ✅ Consider investing in an ergonomic chair mat to reduce strain on the back and joints.
• ✅ Adjustable monitor arms can help position the monitor at the correct height.
• ✅ A standing desk converter lets you alternate between sitting and standing.

9. Personal Storage Solutions

Why it's essential: A cluttered desk = a cluttered mind.

• ✅ Mobile pedestal drawers.
• ✅ Wall-mounted shelves.
• ✅ Desk organizers for pens, cables & essentials.

Pro Tip: Clear your desk at the end of each day—it boosts mental clarity the next morning.

10. Scheduled Breaks + Movement

Why it's essential: No setup can fully replace the benefits of regular movement. Breaks prevent fatigue, improve posture, and reduce long-term strain.

• ✅ Use timers – 25/5 Pomodoro method works well.
• ✅ Stretch hourly – especially your neck, wrists & lower back.
• ✅ Walk or stand for a few minutes every hour.

Pro Tip: Pair breaks with hydration—keep a water bottle on hand!

Final Thoughts: Invest in Your Wellbeing

Ergonomics isn’t a luxury—it’s a long-term investment in your comfort, health, and performance. Whether you're building a home office in a HDB flat or upgrading your workstation downtown, even small tweaks can make a major difference.

Start with one or two changes today—and feel the difference tomorrow.