Printable kit · 11 worksheets
The Home Desk Fit & Habit Kit
- Fit worksheet with your own numbers, plus an 8-week habit plan
- 11 fill-in worksheets, 41 print pages, 2 filled-in examples
- Weekly discomfort check-in that decides next week, plus an online buyer guide
30-day money-back guarantee. Every dollar back if it doesn't help.
Fit your chair, desk, keyboard and screen to your own body in one sitting, then build the sit-stand, eye-break and movement habits that keep a long workday comfortable, one small change a week.
Replaces guessing at desk height from a chart, a standing desk that stays at sitting height, and a vague sense that the desk hurts with no record of what was changed.
Look inside
Real pages from the PDF downloaded after checkout, including both filled-in examples.
What's in it
See all 11 worksheet titles
- Your Desk At A Glance
- Ergonomic Fit Worksheet
- Monitor & Keyboard Placement Check
- 8-Week Workstation Habit Plan
- Daily Habit Tracker
- Weekly Discomfort Check-In
- Discomfort-to-Adjustment Guide
- Room Setup Sheet: Light, Glare, Cables & Noise
- Productivity Layout Strategy Sheet
- Standing Desk Load & Power Check
- Budget Planner by Tier
Also included
- 2 filled-in example worksheets. Ergonomic Fit Worksheet and Weekly Discomfort Check-In, worked through for a hypothetical person and desk, so a finished page is visible before starting one.
- 1 bonus printable. Desk Fit Quick-Reference Card: Your heights, the joint checks and the three habits, for the wall beside the desk
- 1 companion spreadsheet. Type your height once and every starting number works itself out in inches and centimetres, plus a monitor distance calculator, a standing desk load check, an 8-week habit log that says advance or repeat, a discomfort log, and the three desk builds as a budget with real subtotals. Tabs: Fit Numbers, Monitor Distance, Desk Load, Habit Log, Discomfort Log, Budget by Build.
- 1 start-here page. The four sheets that fit your desk and start week 1 in the first 20 minutes, and which sheet to reach for when.
Plus the online buyer guide
The three complete desk builds from this site's /setups pages and every product the kit names, with budget ranges and Amazon links, kept current on this site.
Who it's for
- Anyone working from home most of the week whose neck, back, wrists or eyes feel it by the afternoon
- Anyone with a sit-stand desk that mostly stays at sitting height
- Anyone about to buy a chair, desk or monitor who wants to know their own numbers first
- Anyone who wants a simple weekly record of what they changed and whether it helped, to take to a clinician if needed
Who made this
Built by the HomeDeskSetup team, the people behind this site's free desk height, chair fit and monitor distance calculators, its fit tables and its three priced desk builds. Numbers come from the site's own published formulas; guidance follows ANSI/HFES 100, OSHA's Computer Workstations eTool and the American Optometric Association, described in our own words. Researched, not medical advice.
30-day money-back guarantee
Use the whole kit. If it doesn't help, fill in the refund form within 30 days and you get every dollar back. No questions asked. Refund form.
Questions
How do I get it?
Pay on the secure Stripe checkout and you land straight on your download page: the full PDF, a ZIP of every sheet as its own printable page, and the companion spreadsheet. Bookmark that page to download again later.
Is this medical advice?
No. It is researched workstation guidance built on the site's own formulas and on ANSI/HFES 100, OSHA's eTool and the American Optometric Association's 20-20-20 rule. If you have pain that persists, numbness, tingling or weakness, see a clinician; the check-in log is a useful thing to bring.
Do I need a standing desk?
No. The fit worksheet works at any desk, and every standing block in the habit plan can be a walk, a call taken on your feet or a few minutes at a counter.
What if it is not what I expected?
Use the whole kit. If it does not help, fill in the refund form within 30 days and you get every dollar back. No questions asked.
Does this replace the free calculators on the site?
No, it works with them. A calculator gives one number and forgets it. The kit keeps your settled settings, your weekly habits and your check-ins together on paper, so each week builds on the last, and points at the online buyer guide for current prices.
The Home Desk Fit & Habit Kit
11 worksheets · 41 pages · examples, workbook and online buyer guide