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You don't need to overhaul your entire daily routine to have a better workday. Small, consistent adjustments go a long way – especially when they can be repeated whether you work from home, in the office, or on the go. Here is a simple model to create a more sustainable work routine focusing on ergonomics, energy, and focus.

1) Choose a rhythm that lasts

The key is not perfect days – but a rhythm that works most days.

Try the “30–60–3” rule:

• 30 minutes sitting
• 30 minutes standing
• 3 microbreaks (30–60 seconds) per hour to roll your shoulders, stretch your hips, and rest your eyes

Bonus: Use standing mode during meetings, phone calls, and simple admin tasks. Save deep focus for the working position where you concentrate best.

2) Make your workspace portable

When your workspace is easy to move, it’s easier to keep the rhythm.

• Have a portable base: laptop, external keyboard/mouse, and a simple way to raise the screen.
• Use a desk riser for quick switching between sitting and standing – without rearranging furniture.
• Pack a mini-setup in a bag: charger, headphones, notes. That way you bring your work routine, not just your computer.

3) Set the heights once – use everywhere

Small, correct settings reduce unnecessary strain.

• Screen at eye level (with help from a laptop stand or raised work surface)
• Elbows at 90° when typing
• Feet firmly on the floor or footrest
• The work surface should let your shoulders hang relaxed – raise the table rather than your shoulders

4) Create simple triggers for movement

Remembering to move is half the job.

• Set a silent timer for microbreaks every 20–30 minutes.
• Change position at every new meeting.
• Take phone calls standing.
• Refill water every full hour – a natural break.

5) Structure the day in blocks

Blocks make it easy to maintain focus without getting stiff.

Example daily schedule (adjust freely):

• 09:00–09:30: standing – emails and planning
• 09:30–11:00: sitting – deep focus (microbreaks every 25–30 min)
• 11:00–11:30: standing – meetings/check-ins
• 13:00–14:00: standing – calls and light tasks
• 14:00–15:30: sitting – production/writing
• 15:30–16:00: standing – summary and next steps

6) Minimize friction

Make it easy to do the right thing.

• Prepare two fixed height settings to switch between.
• Keep the desk free from clutter – everything you use daily should have a clear place.
• Save favorite settings (height, screen distance) on your phone as a simple checklist.

7) Small habits that make a big difference

• Look away from the screen for 20 seconds every 20 minutes.
• Roll your shoulders 5 times backward when you stand up.
• Stand on both feet – avoid leaning on one hip.
• Change surface: mat or comfortable shoes when standing.

Quick checklist for a sustainable work routine

I switch between sitting and standing every hour

The screen is at eye level

I take three microbreaks per hour

My workspace is portable and can be set up quickly

I have a daily schedule in blocks that fits my tasks

Why does this work?

Because it’s easy to repeat. You don’t need more willpower – you need less friction. A portable workspace, clear height settings, and small, predictable breaks go a long way to help your body feel better and your focus last longer.

Want to make it even easier to vary your position without rearranging furniture? Explore our portable Desk Risers and accessories that help you keep the rhythm – no matter where you work.