Good morning!

It’s Thursday, June 12th, and today we're tackling something that might be quietly sabotaging your daily energy: your desk setup.

Turns out, lighting, posture, and movement can dramatically influence how energized—or exhausted—you feel by day's end. Small adjustments here could mean big changes in productivity and mood.

Let’s dig in.

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Is Your Desk Setup Making You Tired?

Your desk isn't just furniture—it's your daily environment for mental and physical performance. The way your workspace is organized directly influences not only how productive you feel but also your overall physical health. A poor setup can silently drain your energy, leaving you feeling tired, distracted, and uncomfortable long before your workday ends. Even subtle improvements can lead to a noticeable boost in your daily energy and mood. Here’s exactly what you should focus on first:

💡 Lighting – Your Invisible Energy Source Best for: Boosting alertness and mood Why it matters: Poor lighting, especially dim or harsh artificial light, can cause eye strain, fatigue, and headaches. Natural lighting helps regulate your circadian rhythm, improving alertness and mood.

What to do: Prioritize natural light. Place your desk near a window or invest in daylight bulbs to mimic sunlight. Ensure light sources don’t create glare on your screen, and consider adjustable task lighting to reduce strain.

🧍 Posture – Align Your Body, Energize Your Mind Best for: Avoiding fatigue and improving breathing Why it matters: Slouching restricts oxygen flow, reduces energy, and leads to muscle strain. Poor posture over time can lead to chronic pain and decreased productivity.

What to do: Adjust chair height, screen level, and keyboard placement so you naturally sit upright. Consider ergonomic support like lumbar cushions and footrests to maintain alignment effortlessly. Regular posture checks throughout the day can help keep your energy high and your discomfort low.

🚶 Movement – Your Secret Energy Weapon Best for: Maintaining energy and clarity throughout the day Why it matters: Staying static too long reduces circulation and triggers fatigue. Regular movement enhances blood flow, boosts oxygen supply to your brain, and keeps energy steady.

What to do: Schedule short movement breaks every hour. Stand, stretch, or take a quick walk—even two minutes can reset your energy levels. Incorporate small movements into your routine, such as desk stretches or quick standing exercises, to keep your energy consistently high.

Questions to Ask Yourself

• Do I feel drained even after a good night's sleep?

• Do I experience regular headaches or eye strain during the workday?

• Am I sore or achy by the afternoon?

• Do I find myself sitting for hours without moving?

If you answered yes to two or more, your desk setup might be draining your energy.

Your Challenge This Week: The Nap Experiment

Your Challenge This Week: The Desk Energy Audit

Over the next 7 days, choose at least one adjustment and track how you feel:

Place your desk near natural light or upgrade your bulbs.

Set hourly reminders to stand up, stretch, and move around.

Adjust your workstation ergonomics for better posture.

After one week, reflect: Do I feel more energized, focused, or physically comfortable?

Bonus tip: Aim for at least one mini-movement break per hour to significantly boost afternoon productivity

That’s all for this week’s edition of THE HUMAN UPGRADE PROJECT! Stay tuned for more actionable tips to help you feel better, every day.

P.S. The weekly newsletter goes out every Thursday. Move the email to your primary inbox so you see the next edition!

My subject line always includes 🧬 emoji so they are easy to find.

Disclaimer: This newsletter is for informational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified healthcare provider before making any changes to your diet, supplements, or health routine.