Most people with standing desks stand for the first week and sit for the next 51. This interval tracker builds the habit by recording every stand session so you can see your pattern and improve it.
What’s Inside
- Daily interval log: time up, time down, duration standing, and cumulative stand time
- Target stand time field with recommended 2-4 hours across the workday
- Weekly summary: total hours standing, average sessions per day, best day
- Notes section for desk height settings and posture reminders
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
- Set a standing desk alarm every 60 minutes. The evidence for standing desk benefits comes from frequent position changes, not from standing all day. 10-15 minutes of standing per hour adds up to 1.5-2.5 hours across a workday.
- Log the transition immediately when you raise or lower the desk. Do not wait until the end of the day to reconstruct session times from memory.
- Set your desk height correctly before logging your first session. Your elbows should be at roughly 90 degrees with forearms parallel to the floor when typing. Write this height in the notes section.
- Review your weekly summary on Fridays. If your average sessions per day is below 3, your alarm is being dismissed too often. Change the alarm sound or location rather than just increasing frequency.
Frequently Asked Questions
How long should I stand at a time?
Research generally recommends alternating between sitting and standing every 30-60 minutes. Standing sessions of 10-30 minutes are the most sustainable starting point. Do not stand for more than 2 consecutive hours as this produces its own discomfort.
What is the correct standing desk height?
Set the desk so your elbows are at 90 degrees when standing with shoulders relaxed. Your screen should be at roughly the same height as when seated. For most people, this is between 100 and 110 cm from the floor.
Is a standing desk mat necessary?
A standing desk mat reduces fatigue significantly if you stand for more than 30 minutes per session. Hard floor standing produces leg and lower back fatigue that makes standing sessions shorter and less frequent.
Is this tracker free?
Yes, completely free. No email required. Print as many copies as you need.