The Home Workstation Audit
Eighteen checks. Ten minutes. One honest picture of the desk you actually work at.
Free, and it stays free. No trial, no card, no upsell buried in the file.
What you get
A six-page PDF, cut from the Home-Based Ergonomic Assessment guide.
- A three-photograph protocol that takes one minute and tells you more than any posture diagram
- Eighteen checks across four zones — chair, keyboard and mouse, screen, and laptop and environment
- A count out of eighteen, and what your number means for where to start
- The seven-day adjustment order, one change per day, so you can tell which change did what
- The red flags that mean stop adjusting and get assessed
Two things it will tell you that most desk advice will not
A standing desk does not solve it. Standing is another static position. You can hold a bad reach standing up just as easily, and now you are doing it with tired legs. The problem was never the chair — it was the stillness and the reach.
Do not buy anything yet. Most of what the audit turns up is fixed by placement, a cushion you already own, or making the text bigger. The audit says so on page two, before you have spent a cent.
Try one check right now
Type a sentence. Then let your arms go completely heavy — properly heavy, like you have just put down something you were carrying.
Did your shoulders drop?
If they visibly dropped, they were holding that position the whole time you were typing, which means your keyboard or mouse is too high, too far away, or both. It does not hurt. It just quietly costs. That is check six of eighteen.
The honest bit
The count in this audit is a prompt for where to start, not a clinical score. These thresholds are practical conventions, not universal cut-offs. A setup that scores badly and feels fine is not an emergency, and a setup that scores well while you hurt still deserves assessment.
That is how every guide here is written. It names the claim, states what the evidence supports, gives you something specific to do, and tells you when to stop. The audit is a fair sample of the rest.
Where it leads, if you want it to
The full Everyday Movement & Digital Recovery collection has the photographed version of this audit plus five more guides — mobility, rucking, digital detox, functional training, and heat and cold recovery. $14.99.
But run the free audit first. For a good number of people it is enough, and that is a perfectly fine outcome.
Educational material only. Not medical advice, diagnosis or treatment, and not a substitute for individualised professional care.