Most home office workers are sitting in positions that will cause problems in three to five years. This self-assessment checks 20 ergonomic variables and tells you what to adjust today.
What’s Inside
- Monitor section: height, distance, tilt, and glare assessment
- Chair section: seat height, lumbar support, armrest position, and seat depth
- Desk and keyboard section: surface height, wrist position, mouse reach, and foot support
- Lighting section: ambient light, task light, and screen brightness relative to room
Print tip: Works on standard letter (8.5×11″) or A4 paper. Print at 100% scale with no page scaling. Designed to be printed and filled in by hand.
How to Use This Template
- Do the assessment while sitting at your desk in your normal working posture, not in an artificially ‘good’ posture. The assessment is of your real working conditions.
- Check each variable and note the current state: Good, Needs Adjustment, or Not Applicable. Work through all 20 before making any adjustments.
- Fix the chair variables first. Chair height and lumbar support affect everything else. Once the chair is correct, monitor and keyboard positions often self-correct.
- Retest 2 weeks after making adjustments. Ergonomic changes require habit formation, not just physical adjustment, to stick.
Frequently Asked Questions
What is the correct monitor height?
The top of the monitor should be at or slightly below eye level when sitting in your normal posture. Your eye should land roughly at the top third of the screen without tilting your head up or down.
How far should my monitor be from my face?
Arm’s length is the general rule: 50-70 cm from your eyes. The exact distance depends on monitor size. Larger monitors can sit slightly further away.
What is the biggest ergonomic mistake home office workers make?
Laptop use without an external monitor and keyboard. A laptop screen forces you to drop your head forward, which puts significant strain on the cervical spine over a full work day.
Is this self-assessment free?
Yes, completely free. No email required. Print and reassess every six months.