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How to properly set up your home office / sit properly at a desk

BLUE LIGHTTips

How to properly set up your home office / sit properly at a desk

Here are important tips to sit properly at a desk and make your workspace ideal for working.

Sitting on a desk for 8 hours is something but sitting in a detrimental way is something else. In the long run, our bodies will pay the price for our bad habits. Once the day is over, we realize our body was tense, our shoulders weren’t relaxed at all and our neck and eyes were forced into unnatural positions. We come in the next day and repeat the same thing, over and over again. 


Here is where we put an end to this and start making better choices for ourselves. 

Check out how to sit properly at our desks, whether at home or at work. Never underestimate the impact of deliberate practice!


When we are looking to improve our sitting posture, the distance between our head and the screen to the height of our wrists on the desk should be taken into account. 


How to properly sit at a desk?

We only need to adjust our workplace once to enjoy the everyday benefits of a good posture. 


Office chairs play a big role in having a great posture and a healthy back. 


You should be on the lookout for an adjustable office chair. Being able to adjust the height of the chair is very important. Because your feet should always be able to touch the floor or the footrest provided. Another tip? Make sure your thighs remain parallel to the floor. 


We got the ideal office chair that is also very affordable, what's next? Place your screen at your eye level so we do not cause any pain or discomfort to our eyes and neck. Keeping a distance of 50-100 cm between you and the monitor is said to be the ideal distance. 


 Now, to the art of sitting properly. It seems cynical that we need guidelines to sit properly at a desk but we are unconscious about our sitting habits and this is the time to change. Deliberate practice is key because you will then be able to program your mind to actually sit properly on the chair and pick up on this great habit. 


  • Both our feet should be resting comfortably on the floor. 
  • Your ankles should be levelled with your knees (try to break the habit of crossing your legs because it impacts your blood circulation).
  • Your knees should ideally be at 90º.
  • Sit up straight and draw your shoulders blades together, so you can keep them relaxed. It is like reminding yourself to unclench your jaw throughout the day. 


It is important to get in the habit of having everything at an arm’s reach when sitting at a desk. Our keyboard and mouse should be positioned where our hands rest naturally on the desk. 

Ideally, there should be a gap of 10-15 cm from the edge of the desk (at the front of the desk to rest your wrist when typing). This way, your wrists won't be forced into an uncomfortable position. 

Remember to keep your back straight and your arms should be in a 90-100º position, whether they are resting on the chair arms or on the table.


With all that, you are all set to start the art of deliberate practice and create better habits when you are sitting at the desk. An optimal sitting position at our workspaces is essential to avoid eye strain, back and neck pain and wrist problems. 


Here are other tips for you to take better care of yourself: 


Consciously practice the 20-20-20 rule: we should take a 20-second break every 20 minutes by focusing on an object (other than a digital device) at least 20 feet away (roughly 6 meters) from our eyes. 


The use of blue light glasses is also highly recommended. Iris’s blue light blocking glasses minimize overexposure to the artificial blue light and prevent Computer Vision Syndrome. 

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