While individual needs vary, a key feature is adjustability—particularly in seat height, depth, and lumbar support. A chair should allow you to sit with your feet flat on the floor and your back naturally supported to promote a healthy posture.

Start with what you have. Ensure your monitor is at eye level (use books if needed), your elbows are at a 90-degree angle when typing, and your feet rest flat. Incorporate movement by taking short breaks to stand and stretch regularly.

A decluttered environment reduces visual noise and cognitive load, which can help decrease anxiety and improve concentration. It allows you to focus on your tasks without unnecessary distractions.

There's no one-size-fits-all rule, but a general guideline is to take a short break to stand, stretch, or walk for a few minutes every 30 to 60 minutes. This helps promote blood circulation and reduce muscle fatigue.

For office work, ergonomics is the science of designing your computer workstation—including your chair, desk, keyboard, and monitor—to fit you properly. The goal is to minimize physical strain and discomfort, allowing you to work more comfortably and productively.