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Standing Desk Timer

A sit-stand timer for a standing desk, built on the well-known 20-8-2 cycle: twenty minutes sitting, eight minutes standing, two minutes moving — a stretch, a lap to refill your water, a posture reset — then it repeats. A single beep marks each change, and the screen shows whether you are sitting, standing, or moving, so the routine runs itself across the day.

The 20-8-2 ratio comes from ergonomics research on breaking up sitting without standing so long it becomes its own strain; it is a starting point, not a rule. Open the preset in the editor to shift the balance — longer standing blocks, a different move break — or set the rounds to cover however much of your day you want it running.

Countdown Timers

Shorter & Longer

Good to Know

Frequently Asked Questions

What is the 20-8-2 standing desk rule?
A widely cited sit-stand ratio: for every half-hour at a desk, sit for about twenty minutes, stand for eight, and move for two. It breaks up sitting without standing so long that it causes its own fatigue. This preset runs that cycle on repeat.
How often should I switch between sitting and standing?
Most ergonomics guidance suggests changing posture roughly every twenty to thirty minutes rather than holding either one too long. The 20-8-2 cycle here does that automatically; open the editor to adjust the blocks to what suits you.
Can I change the sit and stand times?
Yes — open the preset in the editor and set each interval to whatever you like, add or remove the move break, or change the rounds for how much of the day it covers.