A posture and break reminder for long days at a screen
Sitting still and staring at a screen for hours is tiring for the eyes, neck and back. This posture reminder nudges you to take the small breaks that help: a 20-20-20 eye break (every 20 minutes look at something 20 feet away for 20 seconds), a quick posture check, a stand-up stretch with a suggested exercise, and optionally a drink of water — each on its own interval, only during the work hours you set.
Reminders appear as a banner on the page and, if you allow it, as desktop notifications with a soft chime. A daily count shows how many breaks you actually took. The page keeps working while its tab stays open, even in the background; nothing is installed and nothing leaves your browser.
These are general wellbeing habits, not medical advice. Persistent pain, numbness or eye problems deserve a check with a professional.
How to use the Posture & Break Reminder
- Tick the reminders you want and set how often each should come — 20 minutes for eye breaks, 30 for posture and 45 for stretching are good starting points.
- Set your work hours and leave Weekdays only ticked if you do not want reminders at the weekend.
- Press Enable desktop notifications and allow them when the browser asks (optional — the banner works without them).
- Press Start reminders and keep this tab open. The table shows when each reminder is next due.
- When a reminder appears, take the break and press Done, or Snooze 5 min if you are mid-sentence.
Posture & Break Reminder features
Four independent reminders
20-20-20 eye breaks, posture checks, stretch breaks and water breaks, each with its own interval from 1 to 240 minutes.
Work hours aware
Pauses outside your hours and at weekends (overnight shifts such as 22:00–06:00 work too) and resumes automatically.
Notifications with fallback
Desktop notifications after you grant permission; an on-page banner and soft chime always work.
Stretch suggestions
Six simple desk stretches with stick-figure drawings; the stretch reminder rotates through them.
Today’s count
Reminders shown and breaks marked done today, stored on this device and reset each day.
No install, no account
Runs in the browser tab; close the tab to stop everything.
Why these breaks help
- 20-20-20 rule: focusing on a near screen keeps the eye’s focusing muscles working and reduces blinking. Looking far away for 20 seconds lets them relax and is widely recommended by eye-care organisations for digital eye strain. To check your distance vision, try the eye test chart.
- Posture checks: we slump gradually without noticing. A regular cue to sit back, drop the shoulders and bring the screen to eye level spreads the load.
- Standing and moving: breaking up long periods of sitting with light activity is encouraged in public-health guidance on sedentary behaviour. Two minutes of standing, walking or stretching is enough for a break.
- Water: a drink is also an excuse to walk; see the water intake calculator for a daily estimate.
A quick desk set-up checklist
| Check | Aim for |
|---|---|
| Screen | Top edge at or slightly below eye level, about an arm’s length away |
| Chair | Hips slightly above knees, feet flat on the floor or a footrest |
| Back | Supported by the chair back, with a slight curve in the lower back |
| Arms | Elbows near 90°, shoulders relaxed, wrists straight while typing |
| Laptop | Raise it and use a separate keyboard and mouse for long sessions |
Making reminders stick
Snooze is fine, but try not to dismiss more than you take. Pair breaks with natural pauses — after sending an email, between meetings — and combine focused work blocks with the pomodoro timer. If you feel tense, a two-minute session with the breathing exercise timer makes a good break too.
Posture & Break Reminder FAQ
What is the 20-20-20 rule?
Every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. It gives your eyes a regular rest from close focus. This posture reminder can prompt you automatically.
Will the reminders work if I switch tabs?
Yes, as long as this tab stays open. Browsers slow timers in background tabs, so a reminder can arrive up to about a minute late. Closing the tab or the browser stops them.
Why don’t I see desktop notifications?
You need to allow them for this site, and your operating system’s focus or do-not-disturb mode may hide them. The on-page banner and chime work regardless.
Can I use it for night shifts?
Yes. Set the start time later than the end time, for example 22:00 to 06:00, and untick Weekdays only if you work weekends.
How long should a stretch break be?
One to two minutes is enough to get the benefit of moving. Move gently and stop any stretch that causes pain.
Is any data stored?
Only your settings and today’s count, in your browser’s local storage on this device.