Ergonomics Self-Audit

Optimize your workspace to prevent strain and long-term injury

Audit Checklist

Check off the items that apply to your current setup

Score

Top of screen is at or slightly below eye level

Use a monitor stand or books to raise it.

Screen is about an arm's length away (20-30 inches)

If you can't read it, increase font size instead of leaning in.

No glare on the screen from windows or lights

Position monitor perpendicular to windows.

Feet are flat on the floor or a footrest

Avoid dangling feet which puts pressure on thighs.

Knees are at a 90-degree angle

Adjust chair height so hips are slightly higher than knees.

Lower back is supported by the chair's lumbar curve

Use a small pillow if your chair lacks support.

Elbows are at a 90-degree angle and close to body

Don't reach forward for your keyboard.

Wrists are straight, not bent up or down

Use a wrist rest only for breaks, not while typing.

Mouse is right next to the keyboard

Avoid reaching out to the side for the mouse.

Why Audit?

Poor ergonomics can lead to Repetitive Strain Injuries (RSI), carpal tunnel, and chronic back pain.

Small adjustments to your chair, monitor, and keyboard can significantly improve your comfort and productivity.

The 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for 20 seconds.

Remember to blink! We blink 66% less when looking at screens.

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