You don’t need to sit perfectly upright all day. That’s not realistic, and the research doesn’t suggest it’s necessary. What helps is a quick, regular reset that wakes your body up and changes your position.

What a useful reset looks like

A good reset is quick, easy and leaves you feeling a little lighter. You don’t need to match the video exactly or hold a stiff, straight position afterwards.

Here’s the 10-second version:

• Place both feet flat on the floor.
• Sit tall, as if a string is gently lifting the top of your head.
• Let your shoulders roll back and drop down, away from your ears.
• Give a small nod, drawing your chin gently back.
• Take one slow breath, then let yourself relax into a comfortable, upright position.

The aim isn’t to stay there. It’s to change your position and give the muscles you’ve been relying on a break. Then let your body settle naturally.

Tall, but soft

The most useful skill here is finding a position that’s upright without being rigid. Many people think good posture means sitting bolt upright with their back arched and shoulders pulled firmly back. That takes a lot of effort, and it’s very hard to keep up.

A more comfortable target is “tall but soft”. Think of it like standing in a queue rather than standing to attention. Your spine is lengthened, your shoulders are relaxed, and you can breathe easily. If you can’t breathe comfortably, you’re probably working too hard.

If you keep slumping back within minutes

This is the most common difficulty early on. You reset, feel great, then catch yourself slouched again a few minutes later.

That’s completely normal and doesn’t mean the reset isn’t working. Your body will always drift towards the easiest position, especially when you’re concentrating. Instead of fighting it, aim to reset often. The 30-second videos in the VIDA library work well here, and even a quick stand-up or shoulder roll changes your position. Over time, the drift tends to slow down.

Your focus for next session

Choose one cue in your day, like sending an email or finishing a call, and do the 10-second reset every time it happens.

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