Work-From-Home Setup

Build a remote workspace that protects your back, your eyes, and your focus from day one.

Pick a Spot

• Dedicated space with a door if possible — not the dining table
• Natural light to one side (not behind you for video calls)
• Away from high-traffic areas in your home

Ergonomics

• Chair: feet flat on floor, knees at 90°, back supported (lumbar pillow if needed)
• Monitor: top of screen at eye level, arm's-length away
• Laptop alone is bad ergonomics — add external monitor or laptop stand + keyboard
• Wrists straight; elbows at 90°
• Wireless keyboard and mouse so screen height is independent of typing
• Sit-stand desk or DIY box riser for half the day standing

Tech

• Wired ethernet beats Wi-Fi for video calls — run a cable if you can
• External webcam (1080p) far better than laptop cam
• Decent USB microphone or headset — audio matters more than video
• Surge protector with USB ports; cable management
• Backup internet plan (mobile hotspot from your phone)

Lighting

• Soft front light for video calls (LED panel or window facing you)
• Avoid bright light directly behind you (turns your face into a silhouette)
• Blue-light filter or 'night mode' on screen after 6pm

Focus

• Headphones with mic for deep-focus blocks
• Status light or sign so household knows when you're on a call
• Notifications off by default; allow only what's urgent

Habits

• Start and end at the same time most days — protects boundaries
• Get fully dressed; signal to your brain that work has started
• Walk at lunch; eat away from desk
• Shut laptop at end of day; close the door if you have one