Focus & productivity
Standing desk planner
Enter how long you work at a desk to see a balanced split between sitting and standing across the day.
A common starting split is about two parts sitting to one part standing, changing position roughly once an hour.
Why balance beats extremes
A standing desk is not a cure for a long day at a screen, and standing still for hours brings its own aches. The benefit comes from changing posture often. This planner splits your desk time into roughly two-thirds sitting and one-third standing, and suggests switching about once an hour, so your body is never locked in one position for too long.
Moving between sitting and standing keeps circulation going, eases pressure on your lower back, and gives tired muscles a change of load. The best posture, as the saying goes, is the next one.
Building the habit
Start gentle. If you are new to standing, begin with shorter stretches and build up as your legs adapt.
| Position | Suggested share |
|---|---|
| Seated | About two-thirds of the day |
| Standing | About one-third of the day |
| Switch | Roughly once an hour |
Use a timer or your calendar to prompt each change, stand for calls and reading, and sit for tasks that need fine control like detailed typing. Good supportive footwear and an anti-fatigue mat make standing stretches far more comfortable. If anything hurts, change position sooner.
Frequently asked questions
How long should I stand at once?
Short, frequent stretches work better than one long stint. Thirty to sixty minutes of standing before sitting again is a comfortable range for most people once they have adjusted.
Is standing all day better than sitting all day?
No. Standing still for hours can cause its own fatigue and joint strain. The goal is variety, alternating between the two and adding short walks, not replacing one static posture with another.
What makes standing more comfortable?
Set the desk so your elbows are near ninety degrees and the screen is at eye level, wear supportive shoes, and use an anti-fatigue mat. Shift your weight and take walking breaks.