Interactive tool

Sit/Stand Schedule Planner

Build a sit-stand schedule around your work hours, choose a gradual routine, and copy a daily plan with adjustable standing intervals and clear totals.

New to a standing desk? Read how long it takes to adjust and how to choose session lengths. Stages are optional examples, not health targets.

Plan your workday

Enable JavaScript to generate a personalized timetable. The example stages below remain available without it.

How to use the plan

The planner divides work time into hour-long cycles and assigns the selected standing amount within each cycle. Sitting comes first, then standing. A final partial hour receives a proportional amount, rounded to the nearest minute. Totals include the final partial cycle.

For example, ten standing minutes per hour over an eight-hour work period produces 80 standing minutes and 400 seated minutes. These are timetable totals, not a prescribed dose. Change position sooner when needed.

Lunch and movement breaks are not added automatically. Pause the timetable for a break or generate separate morning and afternoon plans. A standing block does not count as a walk or an exercise session.

The generated plan updates the URL fragment so you can bookmark or share its settings. It does not run a timer or send notifications. Copy the plan into a calendar if reminders help.

Optional progression examples

Optional stages for organizing changes of position. Repeat or reduce any stage; the week labels are planning aids, not adaptation deadlines.

Gentle start

Begin with a short standing block. Increase only when comfortable, or keep the same stage.

Stage 1: 5 min standing/hour
Stage 2: 8 min standing/hour
Stage 3: 12 min standing/hour
Stage 4: 15 min standing/hour
Stage 5: 18 min standing/hour
Stage 6: 20 min standing/hour

Gradual routine

For someone already comfortable with ten-minute blocks. Each stage is optional.

Stage 1: 10 min standing/hour
Stage 2: 15 min standing/hour
Stage 3: 20 min standing/hour
Stage 4: 25 min standing/hour

Toward an even split

An optional example for users already comfortable with longer blocks. An even split is not a required target.

Stage 1: 20 min standing/hour
Stage 2: 25 min standing/hour
Stage 3: 30 min standing/hour

Set the desk before extending the routine

Use the buyer's guide to check your two working positions, then save them with the memory preset guide. Keep the movement path clear whenever you switch.

For height estimates, use ErgoRanker's desk-height calculator. For chart and formula reference, use HomeDeskGuide's standing desk height chart.

Method and sources

CCOHS advises allowing time to adjust and varying position as needed. NIOSH's discussion of prolonged standing emphasizes movement and posture options. The stages here are editorial planning examples; neither source validates these exact progressions or predicts an adaptation deadline.