The Only Checklist You Need To Work From Home

work from home

With the rapid increase of Australians that now work from home, it’s imperative that we understand the keystone habits to improve productivity and health in our new work environment. We’ve created a checklist so that you can get an idea of what’s important.


Chair & Posture

Full-time Australian employees generally work around 35 hours per week, which equates to 1,820 hours a year. That’s a long time to put up with the wrong chair. We hear so often that ‘health is wealth’ so when it comes to purchasing the chair that you’ll spend every working day on, it’s important that you get it right. You should have the adjustable chair that suits you best. If you don’t have access to an adjustable chair, you may need to use cushions for height and comfort.

Your arms should be parallel with your keyboard and knees at a right angle. The backrest and seat tilt (if applicable) should be adjusted so that you are upright or slightly reclined with your lower back supported. Think of it like this, if you don’t look like a Tetris block, you aren’t doing it right!

Desk, Mouse & Keyboard

The desk and other components can also be a crucial factor when working at home. You should ensure your keyboard height is adjusted so that your arms are at right angles and your wrists are relaxed. If your keyboard height is fixed, adjust your chair height accordingly.

The distance of the keyboard from its user should allow relaxed shoulders with elbows close to the body and forearms/wrists also relaxed. None of those fancy inclined keyboards! Your keyboard should be flat or very slightly sloped to avoid wrist extension. On that note, your mouse should also be on a flat surface at the same level as the keyboard.


Another staple that you use every day when working from home is a monitor, so it’s essential that you get this one right! There are many monitors now featuring tech that can help you with different aspects of functionality.

Most monitors now come with a blue light feature and dimming display. It’s a good idea to utilise these after midday so that you have no headaches, eye strain, or problems sleeping. Rest assured, if you don’t have these features, you can very quickly pick up a pair of blue light-blocking glasses for $15 here.

It’s important that your monitor is adjusted to your eye level and at least an arm’s distance from you to protect your eyes and neck. Make sure your monitor is directly in front of you so that you avoid twisting.

Work Practices

When working from home, it can be hard to detach yourself from your work. You should take regular micro-breaks, perform alternate tasks but most importantly, ‘deskercise’! Healthline provides a great ‘deskercise’ routine so that you can stretch it out right at your desk. This is a great way to avoid pain in certain areas and should slide into your daily work-from-home routine.

It’s highly recommended that you walk in the sunshine before starting your day, or even at lunch. Nothing feels better than waking up with a coffee and going for a walk before coming back home to start working when you’re feeling fresh! Walking after work is also a great way to let your mind know that work is over, before settling down.

If you’re looking to start working from home, you can find your new job here. Search Australia’s remote employment marketplace to get your flexible career started