The average American spends 8.5 hours a day working. That’s 42.5 hours a week, and a whopping 2,210 hours every year! If, like me your job ties you to a desk, that space is probably the only place other than your bed in which you’ll spend nearly that much time. But how many of us give any consideration to how the space is set up? Or how we position ourselves at that desk? Here’s a basic checklist for you to run down in order to optimize your workspace, and in turn, your overall wellbeing and health.

PLEASE BE SEATED

If you’re sitting at a desk all day, a good chair is so important. You’ll want to find one that features plenty of adjustability, for overall height and lumbar support. Ideally, you’ll also want to be able to adjust the armrest height.

Our chair of choice here at Boom Box post is Aeron, by Herman Miller. Brand new, this is not a cheap chair, but it’s so ubiquitous that you can often find a great deal on one in the used market (that’s what we did!). That said, there are many great choices out there. The focus should be on what chair is right for your body. For a detailed list at the specific features to look out for, check out this blog post.

Another consideration while you sit is a good footrest. We have them here at Boom Box Post on each mix stage and I find the ability to change my foot position helps relieve any stagnation that comes from so much time in one seat.

OR RATHER… STAND

Sitting for too long has been linked to all kinds of health problems. That’s why standing desks are a real revelation. I have one from Uplift (not a sponsor, I’m just a fan) in my office editorial office (it’s not very feasible on the mix stage) which I use whenever I work for long periods of time. It’s adjustable, which gives me great flexibility. I can lower it for client playback so I am at their level. The rest of the time, I have it at full height so I can stand and keep the blood flowing.

While you’re at it, you can double down on your standing health but using an under-desk treadmill! I’ve found that as long as I’m not doing a ton of typing, I can work for quite a while while walking on mine. I like the UREVO for its simplicity and price point.

TAKE CARE OF YOUR WRISTS

Do you find your hands and arms are starting to fatigue during the workday? If so, I highly recommend a simple wrist wrest set for your desk. A long one for the keyboard, and a short, arc-shaped wrest for your mouse. They help to cushion your wrists from the hard desk surface, but also promote proper hand position while typing to fight repetitive stress.

PRODUCTIVE LIGHTING

Now is a good time to assess your work lighting. Personally, I focus well in low, indirect light. It helps to keep me on task and simultaneously keeps my overall vibe relaxed. If you work in a space with harsh overheads putting out some very white lighting, you may want to invest in some lamps. Turn those office lights off entirely and design your own well lit work oasis. Our editor Vivian did just that and practically created a spa retreat in her office.

Keep in mind, low, indirect lighting isn’t for everyone. If you find yourself getting sleepy under low light conditions, do the opposite! Set yourself up with plenty of light to keep you on task, focused and awake! If you have access to natural light, open those shades and let that warm balanced outside atmosphere make its way into your workspace.

PROTECT YOUR EYES

My number one, can’t do without, healthy work hack is blue light glasses. Until I started using them, I didn’t realize how much fatigue my eyes were enduring. If I took a break and came back to my screens without them, I very quickly learned how essential they are, as my eyes got used to the filter practically overnight. And you don’t need to wear glasses to take advantage of them. You can find all sorts of blue-light glasses, prescription or transparent, at any price point. I highly recommend you grab a pair as soon as possible.

FIGHT BACK THE URGE TO SLEEP

Lastly, we should address the elephant in the room, which is the natural urge to fall asleep at work. Just me? Nah, I know it happens to us all. We lead busy lives and sometimes our personal sleep habits aren’t 100% ideal. So how do we fight it? The obvious cure is to reach for some caffeine but that can backfire. Shortly after the initial burst of energy, you’re right back where you started. Not ideal. If I find myself starting to drift, the best possible cure is a giant glass of ice cold water. It gets my brain back on track, gets my body working (internally) and always does the trick. Best of all, it’s good for you! We never stay as hydrated as we need to so this is a two for one tip.