Implementation Checklist
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Getting Started
🌬️ Air Quality
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High
Establish ventilation routine
Open windows every 1-2 hours or when CO₂ exceeds 800 ppm.
Med
Monitor humidity
Target 40-60% RH. Humidify in winter if needed.
Baseline established
Know your typical CO₂ levels throughout the day.
💡 Light
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Morning light exposure
10-15 min outdoor light or 10,000 lux lamp within 1 hour of waking.
See recommendations →
Dim evening lights
Warm, low light 2-3 hours before bed. Night mode on screens.
Blackout bedroom
Blackout curtains + cover LED standby lights.
Med
Install tunable smart bulbs
Automate color temperature throughout day.
Add task lighting
Monitor light bar or desk lamp for daytime brightness.
🔇 Sound
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Disable ALL notification sounds
Phone, computer, tablet. No exceptions except true emergencies.
Get ANC headphones
Sony WH-1000XM5 or equivalent. For blocking environmental noise.
See recommendations →
Set up sound masking
Brown noise or similar. LectroFan or streaming.
Add soft surfaces to room
Rugs, curtains, upholstered furniture reduce echo.
Low
🪑 Physical
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High
Upgrade chair
Ergonomic with lumbar support. Used Herman Miller Aeron recommended.
See recommendations →
Add anti-fatigue mat
For standing position. Essential for standing sustainability.
Establish position-switching routine
Alternate sit/stand every 30-60 minutes.
Schedule movement breaks
5 min every 60-90 min. Walk, stretch, move.
🖥️ Spatial
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Add external monitor(s)
Minimum 27" for single, or dual monitors.
Med
Establish context-to-location mapping
Consistent placement: email always left, code always right, etc.
Set up virtual desktops
Separate spaces for different work modes.
🌿 Biophilic
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Add plants to workspace
At least 2-3 visible from desk. Low-maintenance options: pothos, snake plant, ZZ.
Maximize natural view
Position desk to see outside. If no window, nature photography.
Add natural materials
Wood desk surface, leather chair, natural textiles.
Schedule outdoor breaks
10-15 min outside at least once during workday.
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