Monitor Setup

So—you’ve bought your standing desk, set it up, and you’re ready to enjoy better health and improved productivity.

But wait—what about your monitor?

Your monitor setup is just as important as your desk. Even with the best standing desk posture, poor monitor placement can lead to neck strain, eye fatigue, and long-term discomfort. The good news? A few simple adjustments can make a huge difference.

Here’s how to make sure your monitor is set up for comfort, efficiency, and proper ergonomics.

Monitor Distance

Your monitor should be placed 20 to 30 inches (50–76 cm) away from your eyes. If you're not great with measurements, just stretch out your arm—your fingertips should just barely touch the screen.

This distance helps reduce eye strain and prevents you from leaning forward or backward, which can mess with your posture.

Monitor Height

To protect your neck and shoulders, your monitor needs to be at the right height:

• Your eyes should naturally land about two-thirds up the screen when you're sitting or standing comfortably.

• The monitor should be directly in front of you—not off to the side.

• The screen should tilt slightly upward, so you don’t have to tilt your head to see it.

Avoid looking up or down at your screen for extended periods. This places stress on your neck and can lead to repetitive strain injuries—and in more serious cases, conditions like Thoracic Outlet Syndrome.

Don’t have an adjustable monitor arm? No worries—a stack of books can work just fine until you upgrade.

The Laptop (and Tablet) Dilemma

We get it—laptops and tablets are convenient, portable, and essential for many of us. But using them for extended periods without ergonomic support can take a serious toll on your neck and spine.

Harvard Medical School recently conducted a study on laptop ergonomics—and let’s just say, the findings weren’t encouraging.

The core problem? Laptop screens are too low. Even if you’re at a desk, you’re likely still looking down at the screen, which can cause prolonged neck flexion—that’s the scientific term for bending your neck forward. Doing this long enough and it can lead to pain, poor posture, and long-term issues.

The solution: Use a laptop stand to raise your screen to eye level, and connect an external keyboard and mouse. If you can, go a step further and connect to an external monitor altogether. Your neck and shoulders will thank you.

Final Thoughts

Setting up your monitor correctly might seem like a small detail, but it has a big impact on your health and productivity. Whether you’re using a desktop, laptop, or hybrid setup, proper monitor positioning is essential.

Take a few minutes to make the adjustments now—your body will feel better, and you’ll be more focused and energized throughout your day.

Got a standing desk? Great. Just don’t forget the screen.