This checklist helps determine physical, mental, and environmental ergonomic risk factors. Answer Yes or No for each question. Your score updates in real time — lower is better. After reviewing your highest-risk areas, you can retake the checklist to track improvement.
Physical
–
of 5
Mental
–
of 5
Environmental
–
of 6
Habits
–
of 4
Overall Risk Score
0 / 20
🪑The Physical0 / 5
1.Does your neck stay in a neutral, upright position most of your workday?
2.Are your wrists straight and floating (not touching a surface) while typing?
3.Are the back of your knees pressed against the front edge of your chair?
4.Are your feet able to rest flat on the floor or on a footrest while working?
5.Does your lower back comfortably rest touching the back of your chair?
🧠The Mental0 / 5
6.Do you feel mentally drained at the end of your workday?
7.Do you feel stressed during your workday?
8.Have you noticed negative changes in your motivation or difficulty focusing at work?
9.Do you feel confident in your ability to manage and reduce stress at work?
10.Do you know of and use any relaxation techniques such as box breathing, body scanning, meditating, or grounding?
🌿The Environmental0 / 6
11.Do you feel your environment supports productivity and comfort?
12.Do you use multiple screens/monitors during your workday?
13.Do your wrists, elbows, or forearms frequently rest on hard/rough surfaces while working?
14.Is your screen approximately an arm's length away from you while seated?
15.Is the top of your monitor at or slightly below eye level?
16.Do you understand and feel comfortable properly adjusting your chair?
✨Habits0 / 4
17.Do you continue to use screens (phones, computers, tablets) after work?
18.Do you walk or stretch throughout the workday?
19.Do you take visual breaks from the screen throughout the day?
20.Do you feel confident in your ability to improve your daily work habits?