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name: desk-ergonomics-audit description: "Audit your desk setup and fix what's hurting your neck, back, wrists, or eyes — with specific, mostly-free adjustments before you buy anything. Use when asked to check my desk setup, ergonomics help, my [wrists/neck/back] hurt from my desk, or how to set up my workstation. Produces a point-by-point setup check (chair, screen, keyboard, mouse, lighting), the specific fixes ranked free-first, cheap upgrades only if needed, and micro-break habits — with a 'see a professional for persistent pain/numbness' flag."

Desk Ergonomics Audit

Most desk pain comes from a handful of misalignments you can fix for free by moving things a few inches — a screen too low, a chair too high, wrists bent at the keyboard. This audits your setup point by point, gives the specific adjustment for each, and only suggests buying something when a free fix won't do.

What This Skill Produces

• A point-by-point audit — chair, desk height, monitor, keyboard, mouse, lighting, laptop use
• The specific fix for each — the exact adjustment (raise screen to eye level, elbows ~90°, feet supported)
• Free-first ranking — reposition and improvise before spending; books under a monitor beat a new stand
• Targeted cheap upgrades — only where a free fix can't solve it (e.g., external keyboard for laptop users)
• Micro-break habits — the movement cadence that matters more than any single tweak
• A pain flag — persistent pain, numbness, or tingling → see a professional

Required Inputs

Ask for these if not provided:

• The complaint — neck, upper/lower back, wrists, shoulders, eyes — or a proactive check
• Your setup — desk, chair, monitor(s) or laptop, keyboard/mouse, lighting
• Laptop or desktop — laptop-only setups need specific fixes
• Constraints — budget, space, standing desk, dual monitors
• Hours & symptoms — time seated, and stiffness vs actual pain/numbness

Framework: Align, Free-First, Move

1. Set the neutral posture targets. Eyes at the top third of the screen, elbows ~90°, wrists straight, feet supported, thighs level — audit against these.
2. Fix with what's there first. Raise the monitor on books, lower the chair, pull the keyboard closer — most fixes cost nothing.
3. Solve laptop neck. A laptop forces a choice between neck and wrists — the fix is almost always raise the screen + external keyboard/mouse.
4. Buy only where needed. Recommend a cushion, footrest, or keyboard only when repositioning can't solve it.
5. Movement beats the perfect chair. Build in micro-breaks and position changes — stillness is the real problem.

Output Format

Ergonomics audit: [complaint] · [setup] · [laptop/desktop]

Area	Target	Your fix
Monitor	top ~third at eye level	[raise/lower]
Chair	thighs level, feet supported	[adjust]
Keyboard/mouse	elbows ~90°, wrists straight	[reposition]
Lighting	no glare, screen not brightest thing	[fix]
Laptop	screen up + external input	[if applicable]

Free fixes first: [list]. Worth buying (only if needed): [item → why]. Move: micro-break every [x] — [cue].

Persistent pain, numbness, or tingling isn't an ergonomics tweak — see a professional.

Quality Checks

• Audits each area against a clear neutral-posture target
• Prioritizes free repositioning over purchases
• Gives the specific laptop fix (raise + external input) when relevant
• Recommends purchases only where a free fix won't work
• Includes a micro-break/movement habit
• Flags persistent pain/numbness for a professional

Anti-Patterns

• Leading with gear to buy before free fixes.
• Generic "sit properly" with no specific targets.
• Ignoring laptop-specific neck/wrist tradeoffs.
• No movement advice — treating posture as static.
• Dismissing pain/numbness that needs a professional.

Example Trigger Phrases

• "My wrists hurt at my desk — can you check my setup?"
• "Audit my home-office ergonomics, I work on a laptop all day."
• "Neck pain from my monitor — how should I set it up?"
• "Best free fixes for my desk before I buy anything?"
• "Set up my dual-monitor workstation ergonomically."