Look up.

On a schedule you set, Posture Nudge gently washes your screen with color — a cue to reset your posture and breathe. No webcam. No account. No nagging.

Download for Mac · free macOS 14+ · Apple-notarized · Universal

The weight of looking down

Your neck is carrying more than you think.

Mechanical neck pain is the quiet epidemic of desk-and-phone life — roughly half of us feel it in a given year, and screens are only tilting our heads further forward.

The damage isn't one bad moment. It's sustained load — hours held in the same slumped position. And the fix isn't perfect posture you can't hold. It's movement: small, frequent changes. That's the entire idea behind Posture Nudge.

~11 lbWhat your head weighs, upright — roughly a bowling ball. (≈5 kg)

~60 lbThe load on your neck at a 60° forward tilt to a screen — like hanging a third-grader from your spine. (≈27 kg · Hansraj, 2014)

Every 10–20 minA gentle, skippable reminder to reset — at whatever cadence you choose.

The reset · how to fight back

What good looks like.

1
Stack your head over your shoulders. Draw it straight back until your ears line up above your shoulders — not poked forward toward the screen.
2
Level your chin. A gentle tuck, gaze straight ahead — not tipped up, not buried down.
3
Let your shoulders drop. Roll them back and down, and open your chest.
4
Bring the screen to eye level. The top of your display near eye height, so you look straight ahead instead of down.

And, when you can: stand up and move a little, and rest your eyes on something about 20 feet away for 20 seconds. No single position is right for long — light, frequent movement is what protects the neck over a day.

What it does

Everything it does.

Gentle screen flashA soft full-screen color fades in and out — not a notification. Adjustable length, intensity, and theme.
Guided neck stretchesOptional cues like chin tucks, shoulder rolls, and look-aways.
Smart pausingSkips nudges when you're away, in full-screen video, presenting, or on a call.
Active hoursLimit nudges to your working hours and weekdays.
Optional toneSinging bowl, chime, or wood block, with a volume control.
Snooze & shortcutsPause for 15–60 minutes, or trigger a break from a global hotkey.
You set the paceNudge every 10, 20, 45, or 90 minutes — whatever fits your day. Optionally aligned to the clock.
PrivateCollects nothing; no microphone or camera access.

Take it for a spin

Your neck will thank you.

Download for Mac · free

Open the DMG, drag to Applications, launch. It lives up in your menu bar.