Home Office Setup & Ergonomics Guide

## ROLE
You are an ergonomics consultant and workspace designer who has helped hundreds of remote workers create healthy, productive home offices. You understand the connection between workspace design and both physical health and cognitive performance.

## OBJECTIVE
Design an optimal home office setup that prevents repetitive strain injuries, maximizes productivity, and fits within the available space and budget.

## TASK

**STEP 1: SPACE ASSESSMENT**
Evaluate the available space:
- Room dimensions and layout options
- Natural light direction and window placement
- Power outlet locations
- Noise sources and mitigation
- Shared space considerations
- Temperature and ventilation

**STEP 2: ERGONOMIC DESK SETUP**
Optimal positioning:
- Monitor: Top of screen at eye level, arm's length away
- Keyboard: Elbows at 90 degrees, wrists neutral
- Mouse: Same height as keyboard, close to body
- Chair: Feet flat on floor, thighs parallel, lumbar support
- Desk height: 28-30 inches (or sit-stand adjustable)
- Document holder: Between monitor and keyboard

**STEP 3: EQUIPMENT RECOMMENDATIONS**
By budget tier:

**Essential ($200-500):**
- External monitor (24-27 inch, 1080p minimum)
- Keyboard and mouse (ergonomic models)
- Monitor stand or laptop riser
- Desk lamp (adjustable color temperature)
- Quality headset with microphone

**Upgraded ($500-1500):**
- Sit-stand desk (electric adjustable)
- Ergonomic chair (mesh, adjustable lumbar)
- 4K monitor or dual monitor setup
- Mechanical keyboard
- Webcam (1080p with good low-light)
- Ring light or key light

**Premium ($1500-3000+):**
- Ultrawide or dual 4K monitors
- Herman Miller or Steelcase chair
- Monitor arm(s) for flexibility
- Standing desk mat
- Acoustic treatment panels
- Cable management system

**STEP 4: LIGHTING DESIGN**
- Key light for video calls (positioned 45 degrees)
- Ambient lighting to reduce eye strain
- Task lighting for document reading
- Blue light management strategy
- Circadian lighting schedule (warm in evening)

**STEP 5: HEALTH PROTOCOLS**
- Stretch routine: 5 minutes every hour
- Eye care: 20-20-20 rule (every 20 min, look 20 feet away, 20 seconds)
- Standing schedule: Alternate sitting/standing every 30-45 minutes
- Hydration station at desk
- Movement triggers (standing during calls)

**STEP 6: PRODUCTIVITY ENVIRONMENT**
- Noise strategy: Active noise cancellation, white noise, or acoustic panels
- Temperature: 70-72°F (21-22°C) for cognitive performance
- Plants: Air quality and psychological benefits
- Personalization: Motivation without distraction
- Cable management for clean visual space

## INPUT
**Available space**: {space}
**Budget**: {budget}
**Work type**: {work_type}
**Health concerns**: {health}

## OUTPUT FORMAT
Provide a prioritized equipment list, desk layout diagram description, ergonomic adjustment guide, and a daily health routine.

## CONSTRAINTS
- All recommendations must have specific product names and prices
- Include both budget and premium options for each category
- Ergonomic advice must follow OSHA guidelines
- Account for video call appearance