Using an adjustable desk properly involves setting it up for optimal ergonomics, adjusting it correctly for both sitting and standing positions, and using it in a way that promotes good health and productivity. Here are some steps and tips to help you make the most out of your adjustable desk:

Initial Setup

1. Position Your Desk: Place your desk in a well-lit area with enough space around it for movement and adjustments.
2. Cable Management: Organize your cables and ensure they have enough slack to accommodate height changes without pulling.

Adjusting for Sitting

1. Desk Height: Adjust the desk so that your elbows are at a 90-degree angle when typing, with your forearms parallel to the ground.
2. Monitor Position: The top of your monitor should be at or slightly below eye level, about 20-30 inches from your eyes.
3. Chair Settings: Use an ergonomic chair that supports your lower back. Your feet should be flat on the floor or on a footrest.
4. Keyboard and Mouse: Keep these at a comfortable distance, ideally allowing your wrists to remain straight and your hands slightly below your elbows.

Adjusting for Standing

1. Desk Height: Raise the desk so your elbows are at a 90-degree angle when typing. Your forearms should be parallel to the ground.
2. Monitor Position: Ensure the top of your monitor is at or slightly below eye level, maintaining the same distance of 20-30 inches from your eyes.
3. Foot Position: Stand with your feet shoulder-width apart. Use a footrest or anti-fatigue mat for added comfort.
4. Posture: Keep your back straight, shoulders relaxed, and avoid leaning on the desk. Shift your weight occasionally to prevent fatigue.

Transitioning Between Sitting and Standing

1. Regular Changes: Aim to switch between sitting and standing every 30 to 60 minutes to prevent prolonged periods in one position.
2. Smooth Transitions: Use the desk's mechanism (manual, electric, or pneumatic) to smoothly transition between heights. Ensure nothing is obstructing the desk’s movement.

Additional Tips

1. Take Breaks: Take short breaks to walk around and stretch, regardless of whether you're sitting or standing.
2. Ergonomic Accessories: Consider using ergonomic accessories like a monitor arm, keyboard tray, or standing desk converter to enhance comfort.
3. Comfortable Footwear: Wear comfortable, supportive shoes when standing, and consider using a standing mat to reduce strain on your feet and legs.
4. Ergonomic Reviews: Periodically review your setup to ensure it continues to meet your ergonomic needs, especially if you change your equipment or workspace layout.

By following these guidelines, you can maximize the benefits of your adjustable desk, reduce the risk of discomfort or injury, and maintain productivity throughout your workday.