Quick answer
This free workstation ergonomic assessment is a self-check for office and home computer setups. You answer 22 yes, partly or no questions about your chair, desk and keyboard, monitor, environment and work habits, and it gives you a percentage score, lists a fix for each item that needs attention, and produces a printable report you can keep or share with your employer.
How to use this tool
- 1Sit at your workstation in your normal working posture before you start.
- 2Work through the checklist and answer each item honestly for how you actually work, not how you could work.
- 3Review your score and the items flagged for attention.
- 4Make the easy fixes first (chair height, screen position, keyboard placement), then re-check.
- 5Print or save the report to keep a record or to share with your manager, HR or safety team.
What does this workstation self-assessment check?
This workstation ergonomic assessment walks you through the main parts of a computer workstation, in the same spirit as the OSHA computer workstation checklist and the HSE DSE workstation checklist. You answer each item, and the tool turns your answers into a score and a list of things to fix.
| Area | What you are checking |
|---|---|
| Chair and sitting posture (5 questions) | Feet supported, lower-back support, seat depth, armrests, and sitting back in the chair |
| Desk and keyboard (5) | Elbow and wrist posture when typing, mouse position, leg room, and reach to frequently used items |
| Monitor (5) | Screen height, distance and centering, glare, text size, and laptop use |
| Environment (3) | Lighting, comfort (temperature, noise, air), and cables and clutter |
| Work habits (4) | Changes of position, eye breaks, headset use, and any ongoing aches |
When you finish, you get a score, the items flagged for attention with a suggested fix for each, and a printable report.
How is the ergonomic self assessment scored?
Each answer earns points: 2 for yes, 1 for partly and 0 for no. Your score is the share of available points you earned, shown as a percentage, and it updates as you answer, so you can see it before you finish.
| Score | Rating |
|---|---|
| 85% or more | Good setup |
| 65-84% | Some improvements needed |
| Below 65% | Needs attention |
Any question answered partly or no goes on your action list with a suggested fix, such as lowering the seat or adding a footrest. You can add your name or a workstation label so it appears on the printout, which is useful when one person completes the workstation ergonomic assessment for several desks.
Why does a workstation ergonomic assessment matter?
Computer work is light, but it is sustained. Small mismatches, like a screen a few centimeters too low or a mouse placed too far out, are repeated for hours a day. Over time they can contribute to neck, shoulder, back, wrist and eye discomfort.
CCOHS and HSE both stress that the workstation should fit the person, not the other way round. A short self-check is a low-cost way to find the worst mismatches. For the background, see our workstation ergonomics guide.
How should I use the results?
Start with the flagged items, not the total. Then fix things in this order, because each one affects the next:
- Chair. Set the seat height so your feet are supported and your thighs are roughly level. Adjust the backrest to support your lower back.
- Keyboard and desk. Bring the keyboard to about elbow height with relaxed shoulders. The desk height calculator gives a starting number.
- Screen. Put the top of the screen at or slightly below eye level and about an arm's length away. The monitor height and distance calculator works this out for your screen size.
- Mouse. Keep it close and at the same level as the keyboard.
- Habits. Build in regular breaks and changes of position.
Re-run the workstation ergonomic assessment after your changes to confirm the score went up.
Can I use it as a home office ergonomic assessment?
Yes. Home setups often have the biggest problems: dining chairs, kitchen tables, and laptops used without a separate keyboard or stand. The checklist applies to any computer workstation, wherever it is.
If you use a laptop for long periods, a laptop stand plus an external keyboard and mouse usually fixes the two biggest issues at once: a screen that is too low and a keyboard that is too high. Our work from home ergonomics guide covers low-cost fixes.
Can employers use this for their teams?
Yes, as a first-pass screening tool. Ask each person to complete the self-assessment and share their printed report. Then follow up on people with several flagged items or who report discomfort.
This is not a substitute for a professional assessment where one is needed or legally required. In Great Britain, for example, HSE guidance says employers must carry out a DSE workstation assessment for workers who use screens daily for continuous periods of an hour or more. A structured self-assessment with a written record can form part of that process.
What if I still have discomfort after fixing my setup?
Setup changes help many people, but they don't fix everything. Look at your posture habits too: our guide to correct sitting posture explains what to aim for. Take regular breaks; the 20-20-20 eye break timer can remind you.
This self-assessment gives general ergonomic guidance, not medical advice. If you have persistent pain, numbness or tingling, see a clinician.
Frequently asked questions
What is a workstation ergonomic assessment?
It is a structured check of how well a computer workstation fits the person using it, covering posture, equipment, environment and work habits. The goal is to find and fix things that cause discomfort or strain.
Is a self-assessment enough?
For many people it is a good first step and catches the common problems. If you have ongoing discomfort, a disability, or complex needs, ask for an assessment by a trained ergonomist or occupational health professional.
Does my employer have to assess my home workstation?
Rules vary by country. In Great Britain, for example, HSE guidance requires employers to assess display screen equipment workstations for workers who use them daily for continuous periods of an hour or more, and that applies to home workers too. Check the rules where you work.
How often should I redo the assessment?
Repeat it when you move desks, change equipment, start working from home, or notice new discomfort. A periodic re-check, such as once a year, is a sensible habit.
What does the score mean?
A higher score means more of your setup matches common ergonomic guidance: 85% or more is rated a good setup, 65-84% needs some improvements, and below 65% needs attention. The flagged items matter more than the total; one poorly placed screen can cause more strain than several minor issues.
Can I share my results with my employer?
Yes. Print the report or save it as a PDF from your browser's print dialog, then share it with your manager, HR or safety team as a record of what you checked and what needs fixing.