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Advice for Good Office Ergonomics

Let’s look at how to keep your body comfortable and healthy when you interact physically with your Mac. In a word: ergonomics. You’ll find it easier to focus and be productive if nothing hurts. Plus, you want to avoid long-term problems like carpal tunnel syndrome and chronic neck strain.

While some workplace setups may be outside your control, there are usually ways to improve your ergonomics. Here’s what to check and adjust to make your workspace more comfortable and productive. We also recommend working through the Cornell Ergonomic Workstation Advisor, a 35-question worksheet.

Chair Setup

Your chair is the linchpin of an ergonomic office setup. Adjust the seat height so your feet rest flat on the floor and your knees are at roughly 90º–120º. Use a stable footrest if you can’t put your feet flat on the ground without compressing your thighs. Note that if you are smaller or larger than average, you may need a chair designed for your size.

You should be able to sit up straight comfortably, which may be aided by a lower back support. If your chair lacks one, consider adding a firm bolster or even a rolled towel for more support. Make sure armrests support your elbows without forcing you to raise your shoulders.

Once your chair is adjusted correctly, it’s time to consider the desk surface, which affects the placement of your display, keyboard, and mouse or trackpad.

Screen Position and Height

When it comes to your Mac’s display, there are two vital measurements to reduce neck and shoulder strain: the distance from your eyes and the height off the desk surface.

Roughly speaking, the display should be positioned at arm’s length, or 18–36 inches (45–91 cm) away. However, that depends on your vision—if the text isn’t clear at the recommended distance, you should either have your prescription checked or move the display until you can read it easily. If you find yourself bringing it too close, use the Larger Text options in System Settings > Displays to make the text readable at a reasonable distance.

For height, with modern large displays, aim to have your eye level about a quarter of the way down the display, so that three-quarters of the display is below your eye level. That generates a slight downward gaze to the center of the screen. If you wear bifocals, position the display a little lower to account for how you raise your head to look through the different viewing zones in your lenses.

Some displays have highly configurable stands, making it easy to adjust their height. For those that offer only tilt adjustments, you can raise the screen by placing a properly sized book or printer paper underneath it; just make sure it’s stable. If your desk doesn’t lend itself to the necessary positioning, a monitor arm could make it easier to adjust.

It’s important to minimize glare from lights above you or windows behind you. Tilting the top of the display slightly away from you can reduce glare and enhance comfort, but more significant adjustments may be necessary to avoid harsh natural light. If you need bright light for reading physical documents, opt for task lighting and keep the room lighting indirect. Regardless, you should always adjust the Mac’s brightness to match the room lighting; the Automatically Adjust Brightness switch in System Settings > Displays can help. If you use your Mac before bed, turning on Night Shift may improve sleep.

What about multiple displays? Depending on their size, you may inadvertently create a situation where the text is too far away to read comfortably, causing you to lean in. Nor do you want to be working with your head turned all the time.

If you have a primary display, position it in front of you and put the secondary display off to the side, angled in. If you have two identical displays, angle them in slightly to create a visual arc and sit so that you can work comfortably on the inner halves of each screen. Those connecting a laptop to two displays can keep it below them. However you arrange your displays, click Arrange in System Settings > Displays to rearrange the virtual screens so they match your physical layout.

Keyboard and Mouse/Trackpad Placement

For comfortable typing and mousing, your hands should be level and straight, with your elbows comfortably close to your body and your shoulders relaxed. To make that happen, the keyboard and pointing device should be at elbow height when you’re sitting and close enough that you don’t need to lean forward. The mouse or trackpad should be as close to the keyboard as possible so you don’t have to reach for it.

Getting the height of the keyboard and pointing device right—while also keeping the display at the right height—can be tricky because many desks aren’t very adjustable. If the desk is too high and can’t be lowered, consider an adjustable keyboard tray to reposition the keyboard and mouse/trackpad at the correct height.

It’s also important that you don’t compress your wrist by pressing down on the desk surface or even a soft wrist rest. To rest your hands when you’re not typing, use a cushioned palm rest in front of your keyboard.

Special Considerations for Laptops

Unfortunately, it’s impossible to maintain good ergonomics on a laptop because there’s no separation between the keyboard and the display. That’s fine for shorter work sessions and when you have no control over your environment, such as on an airplane or in a coffee shop. But if you work on a laptop all day long, choose one of two basic options to improve your ergonomics:

  • Continue to use the laptop’s keyboard and trackpad at a good typing height, but add an external display at the ergonomic viewing height. You can continue to use the laptop’s display for ambient apps—such as Messages, Calendar, and Music—that you glance at and use briefly.
  • Elevate the laptop so its display is at the correct viewing height, and add an external keyboard and mouse/trackpad at the correct typing height. A wide variety of laptop stands are available for this purpose.

The first approach may be more expensive, but it can increase productivity by allowing you to view more content on the screen at once.

Movement and Breaks

No matter how ergonomic your setup is, it’s terrible for the human body to remain in one position for extended periods. Research suggests that sitting for more than 8 hours daily, especially without physical activity, is associated with cardiovascular disease, diabetes, obesity, cancer, depression, and even cognitive decline. Luckily, it’s easy to reduce these risks:

  • Change positions frequently; chairs that allow movement can help activate muscles and improve circulation.
  • Take regular breaks every 30–60 minutes. Standing or walking for 5 minutes is ideal, but even a minute or two helps. Even if you work at a standing desk, you must still move around.
  • Consider a sit-stand desk that allows you to switch between sitting and standing.
  • Look away from your screen at least every 20 minutes for 20 seconds, focusing on an object at least 20 feet away.
  • Exercise regularly to counterbalance being sedentary—experts recommend a weekly regimen of 150–300 minutes of moderate exercise or 75–150 minutes of vigorous exercise.

Remember: Small ergonomic adjustments can make a big difference in comfort. If you experience persistent discomfort in an office environment, consult with your supervisor or HR department about your ergonomic equipment options. Your organization may also provide access to an ergonomics expert who can come to your workspace and ensure that your chair and other workspace items are adjusted for optimal comfort.

(Featured image by iStock.com/dragana991)


Social Media: Don’t let poor ergonomics get in the way of getting your work done. Get expert advice on adjusting your chair, positioning your display, and arranging your desk to prevent discomfort and boost productivity at your Mac.

Make Apple Devices Easier for Family to Access with Secondary Biometrics

It’s only safe to share your iPhone, iPad, and Mac passcodes and passwords with people you trust completely, which typically includes family members whom you would trust with your healthcare and bank accounts. If those people also use your devices regularly, you can simplify their access by adding their fingerprint to Touch ID or their face to Face ID. Touch ID allows you to add up to five fingerprints, while Face ID provides an option for a second face. Both can be easily set up in Settings > Face/Touch ID & Passcode (iPhone and iPad) and System Settings > Touch ID & Password (Mac).

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(Featured image by iStock.com/Giulio Fornasar)


Social Media: Make accessing your iPhone, iPad, and Mac easier for trusted family members by setting them up so they can use Touch ID or Face ID.

Did You Know You Can Rename Many Bluetooth Devices?

All Bluetooth devices come with a name, but those names are often difficult to decipher, such as ATUMTEK, DX01Gu, and MY-CAR, making it hard to remember which is which in your iPhone’s Bluetooth settings. What you may not realize is that you can rename many Bluetooth devices to tidy up that list. Go to Settings > Bluetooth, connect to the device, and tap the blue ⓘ button to the right of its name. If you can rename the device, you’ll be able to tap the Name field and enter a new one. While you’re here, note the Device Type menu, which lets you choose from Car Stereo, Headphone, Hearing Aid, Speaker, and Other. Apple says that specifying the correct device type can ensure greater accuracy for the Headphone Audio Level measurements, which iOS uses to warn you about prolonged exposure to loud audio.

(Featured image based on originals by iStock.com/Pantherius and iStock.com/Meepian Graphic)


Social Media: You don’t have to put up with your iPhone’s list of Bluetooth devices being cluttered with confusing factory default names. Most Bluetooth devices can be renamed, allowing you to, for example, change the name from “MY-CAR” to “Nissan Leaf.”

For Moments of Joy, Use watchOS 11’s Photos Watch Face

We’re taking a brief break from helping you become more productive to recommend a feature that could spark moments of joy for Apple Watch users. In watchOS 11, the new Photos watch face can display a photo from a shuffled set of images each time you raise your wrist (or tap the screen). Like the Lock Screen customization feature on the iPhone and iPad, the Photos face can dynamically select images of your favorite people, nature, and cities from your photo library. (You can also choose photos manually.) The time appears in an appropriate spot and size. Before the Photos face, we often relied on the complication-heavy Modular face, but we now find being surprised by lovely images from our photo library to be delightful. To add the Photos face to your Apple Watch, open the Watch app on your iPhone, tap Face Gallery, and tap the Photos face. Then, choose where the content will come from, select the time size, and add any desired complications. Once it’s on the Apple Watch, you can tweak style settings there too.

(Featured image by Adam Engst)


Social Media: Let’s take a step back from how technology can enhance productivity to appreciate watchOS 11’s new Photos watch face. The way it unearths photos from your photo library on every wrist raise is delightful.

Add Weather to Your Mac’s Menu Bar with This Sequoia Tip

In macOS 15.2 Sequoia, Apple added the option to display the current weather conditions in the menu bar but hid the switch deep in the bowels of System Settings. To turn this option on, open System Settings > Control Center, scroll to the bottom, and in the Menu Bar Only section, for Weather, choose Show in Menu Bar. A new item with the current conditions at your location will appear in the menu bar; click it to see the forecast and access other locations in Apple’s Weather app.

(Featured image by iStock.com/trangiap)


Social Media: In macOS 15.2 Sequoia, you can display the current weather conditions in your Mac’s menu bar. Here’s how to enable that feature.

Manage Default Apps in One Place in iOS 18.2 and iPadOS 18.2

An unheralded feature in iOS 18.2 and iPadOS 18.2 helps you manage the default apps on your iPhone and iPad. A default app is one that opens automatically for a particular function, like opening a Web link or inserting a saved password. Previously, the only way to change a default app was within the settings for that app, but now you can go to Settings > Apps > Default Apps to see and set all your options in one place. The Calling and Messaging options are new in 18.2, but Apple hasn’t yet given any third-party apps permission to appear in those lists. This new screen isn’t that big of a deal, but we wanted to use it as a reminder that alternatives to Mail and Safari might better fit your needs.

(Featured image based on an original by iStock.com/Thicha Satapitanon)


Social Media: Many people don’t realize they can choose alternatives to Apple’s Mail and Safari on the iPhone and iPad. A new Default Apps screen simplifies reviewing your options and changing your defaults.

How to Train Yourself to Use the iPhone 16’s New Camera Control Button

If you are accustomed to opening the Camera app on your iPhone by tapping its Home Screen app icon or Lock Screen widget icon, you may find it challenging to remember to use the new Camera Control button on the side of an iPhone 16. That button is a big win for easy access to the camera and its settings. To help retrain your camera habits, hide the Camera app icon on a secondary Home Screen or in a folder and remove it from the Lock Screen. To conceal it from your Home Screen, touch and hold it to enter jiggle mode, then drag it to another screen or into a folder. To remove it from the Lock Screen, touch and hold the Lock Screen, tap Customize, tap the Lock Screen, and then tap the minus button on the Camera widget. Replace it with another widget you’ll find useful.

(Featured image by iStock.com/valiantsin suprunovich)


Social Media: The iPhone 16’s new Camera Control button is a welcome shortcut, but you may need to retrain your brain so you remember to use it.

In iOS 18 and iPadOS 18, Quickly Turn Home Screen App Icons into Widgets

Widgets on the iPhone or iPad Home Screen are enhanced versions of app icons that display extra information. You can now bypass the complicated widget creation process and experiment with widgets more easily. No longer do you have to edit the Home Screen, tap the Edit button, tap Add Widget, choose a widget from the full set of choices, and position it as desired. Instead, touch and hold an app’s icon and tap the desired widget size from the bottom of the menu. The first icon represents a standard icon; the remaining three display the app as a 2×2 widget, a 4×2 widget, or a 4×4 widget. The menu appears only for apps with widgets, and unavailable options indicate that the app lacks a widget of that size. Repeat the process to change a widget’s size or revert a widget to an icon.

(Featured image by iStock.com/Marvin Samuel Tolentino Pineda)


Social Media: A new shortcut in iOS 18 and iPadOS 18 makes it easy to convert an app’s icon on the Home Screen into a widget of any size supported by that app.

Control Window Tiling in macOS 15 Sequoia

One of macOS 15 Sequoia’s most noticeable additions is a new form of window tiling. Drag a window to the menu bar to expand it to fill the screen, to the left or right edge to resize it to half the screen, or to a corner to resize it to that quarter of the screen. As you drag, a white outline shows what will happen when you drop the window. Unfortunately, accidentally invoking window tiling can be surprising and disruptive. The easiest way to ensure that dragging windows tiles them only when you want is to open System Settings > Desktop & Dock, scroll down to the Windows section, and turn off “Drag windows to screen edges to tile” and “Drag windows to menu bar to fill screen.” The important setting to leave turned on is “Hold Option key while dragging windows to tile” because from now on, your windows will tile only when you Option-drag them.

(Featured image based on an original by iStock.com/Jakob Berg)


Social Media: Those who are disconcerted by dragged windows suddenly resizing accidentally in macOS 15 Sequoia, take note: you can tweak settings to make Sequoia’s new window tiling feature activate only when you want.

Apple’s Tips App Provides Extensive User Guides and Helpful How-Tos

Apple has included the Tips app with the iPhone and iPad since iOS 8 in 2014 and on the Mac since macOS 10.14 Mojave in 2018. Initially, it didn’t contain much useful content, and many longtime users ignored it. However, Apple has significantly increased the amount of information in Tips over time, adding device-specific tips, full device and app user guides, highlights of new features, and more. Many tips even include short demonstration videos. Tips is worth exploring or referring to the next time you have a question. Be sure to encourage anyone you know who’s new to the iPhone, iPad, or Mac to take a look—it even helps them practice key gestures!

(Featured image by Adam Engst)


Social Media: If you haven’t explored Apple’s Tips app on the iPhone, iPad, or Mac recently, check it out. Apple has added a lot more content, including device and app user guides, highlights of new features, and interactive practice guides.