# Set up my desk and daily movement to ease stiffness

A workspace setup checklist and short movement breaks to reduce neck, back, and wrist strain from desk work.

- Topic: Personal Life & Wellbeing
- Framework: Few-Shot
- Level: Standard
- Tags: Fill-in Template
- Source: https://www.thinkwithprompt.com/prompts/set-up-my-desk-and-daily-movement-to-ease-stiffness

## Prompt

```text
Help me reduce stiffness and discomfort from sitting at a desk.

**Where I work:** [e.g. "laptop at kitchen table", "office desk with monitor", "standing desk"]
**Equipment I have:** [CHAIR, MONITOR, KEYBOARD, MOUSE, LAPTOP STAND]
**Hours at the desk per day:** [NUMBER]
**Where I feel it:** [e.g. "neck and shoulders by afternoon", "lower back", "wrists"]
**Budget for changes:** [AMOUNT or "nothing - use what I have"]

Give me:
1. A setup checklist with how to check each item: chair height and support, screen height and distance, keyboard and mouse position, lighting, laptop fixes (books as a stand, external keyboard).
2. Free fixes using items around the house, then low-cost upgrades in priority order.
3. A movement break plan: when to break and 6-8 short stretches or movements (1-3 minutes total) I can do at my desk, with simple instructions.
4. Habits that help: switching positions, walking calls, eye breaks (look away at something far periodically).
5. A one-week check-in to see what's working.

Keep stretches gentle and pain-free. Tell me to see a doctor or physical therapist if pain is sharp, getting worse, spreads down an arm or leg, or comes with numbness, tingling, or weakness.
```

## What to fill in

- CHAIR, MONITOR, KEYBOARD, MOUSE, LAPTOP STAND
- NUMBER
- AMOUNT or "nothing - use what I have"

Free to copy and use. From ThinkWithPrompt (https://www.thinkwithprompt.com/), a library of 2,663 curated AI prompts.