Desk Body Reset gives screen workers a simple method: set the desk up once, move on a rhythm before you ache, and give your neck, shoulders, back, hips, wrists and eyes five gentle minutes a day. Educational content, not medical advice.
Desk Body Reset · Bodhih Pro Kits · 33 by Bodhih Training, trainers to 2,000+ companies since 2008.
Change position often instead of chasing perfect posture. Set your screen at arm's length with its top near eye level, leave your chair for a few minutes every hour, look into the distance every 20 minutes, and do five minutes of gentle mobility daily. The Desk Body Reset kit from Bodhih Training gives you the plans, posters and tracker to do it.
Want the full free guide first? Read How to Undo the Effects of Sitting All Day at a Desk.
Most of us wait until the neck or back complains, and by then the stiffness has set in. You know you should take breaks. On a busy afternoon you simply do not remember.
You sit bolt upright when you think of it, then sink again. Holding a rigid pose by willpower is tiring and is just another way of staying still.
The screen is too low or the keyboard is too high, and nobody told you that a stack of books and a cheap keyboard solve most of it.
Hours of close focus, less blinking and a bright window behind the screen. You have heard of 20-20-20 and have never once remembered to do it.
Most templates on sale are an empty habit grid. They do not tell you what to change, in what order, or how to know whether it is working.
Imagine a Wednesday three weeks from now. You sit down, and the screen is already where your eyes want it, because you raised it on day four and have not thought about it since. Your feet are flat. The keyboard is close. You did not buy a new chair.
At 10.30 your calendar nudges you. You stand, walk to the far tap, look out of the window for twenty seconds on the way, and come back with a full glass. It took three minutes and your thought was still there when you sat down. As you turn over the top Desk Card after lunch, you notice you no longer have to decide what to do: the card decides.
On Friday you open the Desk Reset Tracker and look at the weekly trend. The neck score that started at seven is a four. Nothing dramatic happened. You simply moved before you ached, most days, in small pieces that never appeared in anyone's calendar.
When you print the midday flow and stick it by your screen, you will find that five minutes is short enough to do on a bad day. Whether you begin with the workstation audit tonight or the break reminders tomorrow morning, the first change is the same: you stand up.
The e-book shows you how. The tools make it happen. Here is exactly what you download.
The guide: methods, worked examples, scripts and exercises
Scored workstation audit, sitting day map, discomfort log by body area with weekly averages, break log, 30-day habit grid and a live dashboard with trend chart.
Three fillable pages: check your chair, desk, screen, keyboard, laptop and light, then turn every No into a dated fix and a short list for your employer.
Two fillable pages: your break rhythm, if-then plans, chosen snacks and flows, water system, and a day-30 keep list.
A printable or fillable sign-up sheet and weekly tally for a friendly, voluntary four-week team challenge, with ground rules that keep health data private.
The five-point set-up, the numbers worth knowing (metric and imperial), cheap fixes and a two-minute hot-desk reset on one page.
Twenty one-to-three-minute movements sorted by where you can do them, with doses, cues to attach them to and the five rules of a good snack.
Separate-and-raise for laptops, three quick set-ups (hot desk, hotel room, kitchen table), the bag pouch list and travel-day minimums.
The 20-20-20 habit, screen settings for tired eyes, the desk-side water system and a ten-minute rescue for the afternoon slump.
Four short weekday prompts for four weeks (mid-morning, after lunch, mid-afternoon, late afternoon) that import into Google, Outlook or Apple Calendar.
One short prompt a day for 30 days: baseline, set-up, rhythm, mobility, recovery and review, matching Appendix A of the e-book.
An editable one-page team charter, a four-week challenge plan, an announcement email and 14 short scripts for breaks, equipment requests, walking meetings and opting out.
Forty movement ideas with place, body area, minutes, how-to and a cue to attach each to. Sort or filter it in any spreadsheet, or paste it into a notes app.
Three illustrated A4 posters, morning wake-up, midday unwind and evening release, with five gentle moves each, a drawing for every move and the dose.
24 colour cards to print and cut: 20 movement snacks plus four reset cards for eyes, water, breathing and set-up. Shuffle, and draw one at each reminder.
Each chapter opens with a real situation, gives you a method and ends with something to do today, using the tools in your kit.
Why stillness, not chairs, is the real problem, and the four levers that fix most of it.
A five-point, ground-up set-up for chair, desk, screen, keyboard and light, with a scored audit.
Separate-and-raise for laptops, a two-minute hot-desk reset, the kitchen table fix and kinder phone habits.
The 20, 30, 60 rhythm, if-then plans and reminders that get you moving before you ache.
A menu of one-to-three-minute movements that suit office clothes, plus snack stacking and the lunch walk.
Gentle, clearly described moves for five areas and three five-minute flows for morning, midday and evening.
Why screens tire eyes, how to make 20-20-20 automatic and the screen settings that help.
What sit-stand desks can and cannot do, how to alternate well, and walking meetings by invitation.
The afternoon dip, a desk-side water system, lunch and caffeine timing, and a ten-minute 3 pm rescue.
Travel-day minimums, shared team defaults and a voluntary four-week team challenge.
Every outcome is practised with a worked example and a tool, not just described.
People who measure before and after improve faster and can show it. AssessAll, our sister assessment platform, has AI-graded assessments that pair with this kit. Take one now, work through the kit, then re-take it.
It does not ruin your spine in an afternoon. It does not cancel out your evening run. And slouching for ten minutes is not a moral failing. A lot of desk workers carry low-level guilt about posture, sit bolt upright for four minutes when they remember, and then sink again. Rigid "good posture" held by willpower is just another static position, and a tiring one. What long, still sitting does do is predictable: stiff hips and upper back, a neck that works hard to hold the head forward, tired forearms, dry eyes and a dip in alertness. These are usually reversible with movement. Usually is an important word. Pain that lingers for weeks, wakes you at night or comes with numbness or weakness is not a desk problem to solve with a kit. It's a reason to see a professional.
| Free templates and typical advice | This kit | |
|---|---|---|
| Method | A blank stretch tracker or a list of exercises with no order | Four levers in sequence: set-up, rhythm, mobility, recovery, with a 30-day plan |
| Workstation check | Generic tips, US-only inches | 22-point scored audit with fixes column, metric and imperial figures, sources named |
| Tracking | Tick boxes only | Discomfort by seven body areas, weekly averages, change since week 1, break mix and energy lift |
| Stretches | Text lists or copied stock images | Three illustrated flow posters and 24 cut-out cards with conservative doses and safety notes |
| Reminders | None: you have to remember | Two calendar files with 110 ready-written prompts |
| Teams | Not covered | Charter, voluntary four-week challenge, sign-up sheet and opt-out wording |
| Honesty | Pain-free promises and before-and-after claims | Educational only, cites HSE, OSHA, WHO, CDC, NHS, AOA and Cochrane, tells you when to see a professional |
Bodhih Training has designed and delivered corporate programmes since 2008. Bodhih Pro Kits package what works in those workshops into a guide plus the exact tools we use, so you can apply it the same day without a facilitator in the room.
Name, email and country. UPI, card or netbanking in India; international cards everywhere else. No account to create.
Your download page opens at once, with every file and a one-click ZIP. A permanent link lands in your inbox too.
Start with the quick-start chapter, then the main spreadsheet or planner. Most buyers use something from the kit the same day.
You can read one chapter tonight and fix your screen height, or import the break reminders first and let Monday take care of itself. Either way, open the Desk Reset Tracker, rate your seven areas, and give yourself 30 days of small, boring, repeated changes.
Personal licence for the buyer's own use (and use with your own team or clients where the kit says so). Please don't share or resell the files. Team and company licences: solutions@bodhih.com.
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Individual development plans that start from evidence and stay yours.
Run this topic as a live workshop for your team, in person or online.
Book a vetted coach for career, leadership or communication. Pay per session.
Certification pathways in Applied AI, Workplace English and management.
No. Desk Body Reset is educational content written by trainers, not clinicians. It cannot diagnose or treat anything and makes no health promises. If you have pain that persists, numbness, tingling, weakness or pain that travels down an arm or leg, or if you are pregnant or have a medical condition, please see a doctor or physiotherapist before starting.
The UK Health and Safety Executive says short, frequent breaks are better than long, rare ones, for example 5 to 10 minutes every hour. The kit teaches a 20, 30, 60 rhythm: a far look every 20 minutes, a change of position every 30, and a few minutes out of the chair every 60.
Put the screen directly in front of you at about arm's length, with the top at or just below eye level, keep your elbows by your sides with the keyboard close, support your lower back and rest your feet flat. The Desk Set-Up One-Pager and the scored audit walk you through it in about twenty minutes.
No. Most fixes use books, a towel and a box. If you work on a laptop for long periods, a stand with a separate keyboard and mouse is the one purchase worth considering. The e-book explains honestly what sit-stand desks can and cannot do.
The moves are gentle, familiar and described conservatively, with short holds, no bouncing and clear stop signs. They are general, not personal. If any movement hurts, stop, and check with a doctor or physiotherapist, especially after an injury or surgery or during pregnancy.
Open the Start here sheet and follow the steps. Sample rows show three realistic weeks so you can see the formulas working; overwrite them with your own. It works in Excel, Google Sheets and LibreOffice, with no macros.
Inside the kit, the workstation audit and discomfort log give you a baseline on day one. If you also want a wider view of strain and recovery at work, the AssessAll Work Strain and Recovery Self-Check for Employees and Managers is a useful companion, and teams can look at the Work Environment and Job Demands Assessment or the Resilience & Stress Management assessment on assessall.com.
Attach each habit to something that already happens, in if-then form. Jobulary has a helpful article, If-then plans that make habits stick, which you can use to turn your day-30 keep list into a simple development plan. The My Daily Movement Plan worksheet has a page for exactly this.
Yes. The Team Movement Charter and Scripts, the sign-up sheet and the posters are designed for use with your own team. For wider company roll-out or training, ask about team and company licences at solutions@bodhih.com.
Because the kit is a digital download, it is non-refundable once downloaded. We will help if a file is corrupted and not fixed within 3 working days, if you were charged twice or if delivery failed.
₹499 including 18% GST for buyers in India, or $15 for buyers outside India. One-time payment, no subscription, with an automatic invoice.
Instantly. Your download page opens the moment payment succeeds, and a permanent download link is emailed to you. Download each file separately or everything in one ZIP.
Any of the usual tools: Excel or Google Sheets for spreadsheets, Word or Google Docs for templates, Adobe Acrobat Reader, Preview, Xodo or GoodNotes for the fillable PDFs, and Google, Outlook or Apple Calendar for the calendar plan.
Because it is a digital download, kits are not refundable once downloaded. We always refund a duplicate charge or a failed delivery, and if a file is corrupted and we cannot fix it within 3 working days. Full terms: bodhih.org/refunds.
Yes. Team and company licences, and workshops on this topic run by Bodhih Training, are available. Write to solutions@bodhih.com or call +91 99000 11601.
