The Desk Recovery Checklist

Start with one useful change. This checklist helps you review ordinary desk setup and work habits. It is not a diagnosis or a promise to reverse the effects of sitting.

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Undo The Desk · undothedesk.com/resources/desk-recovery-checklist · October 19, 2026

1. Use what you already have

• Find the chair controls. Try the existing height, back and seat adjustments before shopping.
• Check feet and seat. Feet have stable support and the seat edge does not press into the backs of the knees.
• Bring the keyboard and mouse close. Shoulders can relax and wrists can stay roughly in line with the forearms.
• Make text easy to read. Adjust zoom and screen position before leaning toward the display.
• Clear the floor and cable path. Leave room to change position without pulling a cable or catching a foot.

These fit checks draw on OSHA's workstation checklist. They are starting points, not a requirement to hold one rigid posture.

2. Give the workday a change of pace

• Choose a natural cue: the end of a meeting, a task switch or a reminder you can follow.
• At that cue, change position or take a comfortable movement break that fits your abilities and surroundings.
• Plan ordinary activity you enjoy outside the task. A short walk is one option; adapt it to your circumstances.

There is no universal timer in this checklist. OSHA discusses task variation and pauses; CDC encourages moving more and sitting less.

3. Pick one experiment for this week

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Before buying furniture, use the desk-fit worksheet. For general activity planning, see movement and strength around desk work. For symptoms, start with the relevant discomfort guide.