Most desk advice starts with products. The order that actually matters is the reverse: position first, lighting second, equipment third. A cheap setup at the right height beats an expensive one at the wrong height.
1. Chair and desk height#
Aim for:
- Feet flat on the floor, or on a footrest
- Knees at roughly a right angle
- Forearms roughly level with the desk, not reaching up
- Shoulders relaxed, not shrugged
Most desks are a fixed height, so adjust the chair to the desk and then adjust the floor to you with a footrest — a stack of books works while you decide.
2. Screen height and distance#
The top of the screen at roughly eye level, about an arm’s length away. If you are looking down at a laptop all day, that is the single biggest thing to fix — a stand plus an external keyboard costs little and changes everything.
More detail in monitors for coding.
3. Keyboard and mouse position#
- Keyboard directly in front of you, centred on your body — not offset by the number pad
- Mouse close by, not out at arm’s reach
- Wrists straight and floating, not resting while typing
A keyboard without a number pad brings the mouse closer, which is a real ergonomic benefit rather than just a size preference. See keyboards for programming.
4. Lighting#
Two rules cover most of it:
- No bright window directly behind or in front of the screen. Behind causes glare; in front makes your eyes fight the contrast. Side-on is best.
- Do not work in a dark room with a bright screen. A lamp behind the monitor lighting the wall reduces the contrast your eyes have to cope with.
5. Movement#
The best posture is the next one. No arrangement is comfortable for six unbroken hours. Stand up, walk around, and look at something distant regularly. Standing desks help mainly because they make you change position, not because standing is inherently better.
The order to spend money in#
- Laptop stand and external keyboard if you use a laptop. Cheap, and the biggest single improvement available.
- A chair you can adjust. You sit in it every day.
- A monitor with height adjustment or a VESA arm.
- A lamp, if your lighting is poor.
- Everything else.
Warning signs to take seriously#
Tingling in the fingers, wrist pain that persists after resting, neck or shoulder ache that builds through the day. These are worth acting on early — adjust your setup, take more breaks, and see a medical professional if it continues. Do not push through.
Free tools on this site#
- Desk planner — lay out your desk and check the ergonomics
- Beginner setup generator — a starting setup for your machine and goal