Standing Desk Timer
Set a sit/stand pattern and work-block length, then follow a live countdown with the next switch time, full schedule and sitting and standing totals.
Current phase
Ready
00:00
Start when you are ready.
| Phase | Start | End |
|---|
- Time sat
- —
- Time stood
- —
iPhone & Apple Watch · Free
Track it in Posture Reminder.
Plan posture breaks, desk setups and work routines privately on your device.
How this standing desk timer works
A standing desk timer helps you alternate instead of standing all day. Choose a preset or enter custom sit, stand and move phases, then set the length of your work block.
The timer derives remaining time from timestamps, so returning to a background tab shows the correct phase. The schedule also totals time sat and stood for the block.
A 2015 expert statement in the British Journal of Sports Medicine recommended accumulating at least 2 hours per day of standing and light activity during working hours, progressing toward 4 hours. Standing all day is not the goal: alternating matters because prolonged standing has its own problems, including varicose veins and foot and lower-limb discomfort.
remaining time = phase end timestamp − current timestamp Use the timer as a planning aid and adjust it to your work and comfort. A standing desk is not a substitute for movement throughout the day. Set your desk height with the standing desk height calculator.
Standing desk timer FAQ
Which pattern should I choose?
Cornell 20-8-2 uses 20 minutes sitting, 8 standing and 2 moving. 30/30 and 45/15 are simpler alternatives. Custom lets you choose any positive sit and stand durations, with optional movement.
Why does the timer use timestamps?
Browser timers can be delayed in background tabs. The countdown calculates elapsed time from performance.now(), then rechecks when the page becomes visible again.
Does this timer save my schedule?
No. The timer runs in your browser and does not use accounts, network calls or external services.
Is standing all day better?
No. The goal is to alternate sitting, standing and light activity. Prolonged standing can also cause discomfort and other problems.
How do I set my desk height?
Use the sibling standing desk height calculator at /tools/standing-desk-height-calculator to set up your workstation.