Once you’ve got the hang of resetting, the next step is gradually sitting tall for a little longer each time. It’s a lot like building any kind of staying power: small steps, repeated regularly, add up over the weeks.

Building endurance gradually

Muscles build endurance when they’re asked to work a little longer than they’re used to, then given time to recover. For sitting tall, that means extending your tall spells bit by bit, not trying to sit upright all day straight away.

A simple way to build up

You could try:

• Week 1: sit tall for two minutes, then relax back into your chair. Repeat a few times a day.
• Week 2: stretch it to three or four minutes.
• Week 3: aim for five minutes, if it feels comfortable.

Between spells, lean back against your backrest or move around.

Using cues

It can help to link your tall spells to everyday moments, like the first few minutes of a meeting or the time it takes to answer an email. That way, you don’t need a timer.

Knowing when to rest

If your back starts to ache or you find yourself straining, that’s a sign to relax back into your backrest. Building gradually means stopping before you’re exhausted, so you’re ready to go again.

Progress you can feel

Many people notice that sitting tall starts to feel like less effort, and that their resets last longer before they drift. Your weekly check-in in VIDA will help you see how often you’re slouching.

Something to try this week

Choose a cue, like the start of each meeting, and sit tall for a few minutes each time. Add a minute next week if it feels comfortable.

What to take away

• Sitting tall for longer builds up gradually, like any endurance.
• Start with a few minutes and add a little each week.
• Rest against your backrest between spells.
• Ease off before you’re tired, so you’re ready to go again.

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