Printed decks

Room to Move · the new backs

Turn it over.
Everything you need to start.

Each back carries the cue, the action, the support you need and a tiny first step, at a size you can read on the fridge.

18 backs, made for the hand.
Designed at Postcard size, 100 × 154 mm. The reading pages keep the extra explanation and full citations.

Print the deck →

Tap a card to compare its front and new back. The comparison prints at 100 × 154mm; use 100% scale and check the 50mm line.

Front of DB-F01Back of card DB-F01: Walk for 3 minutes after calls. When: a video call ends Do this: Stand and walk an easy indoor loop for three minutes before opening another task. Keep the route clear. Start tiny: Walk to the doorway and back. Keep in mind: Stop if symptoms worsen. Seek assessment for persistent pain, numbness, pain spreading down a limb, or pain after injury.
50mm · DB-F01 · actual size
Front of DB-F02Back of card DB-F02: Increase text size before leaning forward. When: you lean in to read small text Do this: Increase the document or browser zoom one step, then read a line from your comfortable seated position. Repeat only if needed. Start tiny: Increase zoom once. Keep in mind: Persistent eye discomfort or blur needs an eye examination. Sudden vision loss or severe eye pain needs urgent care.
50mm · DB-F02 · actual size
Front of DB-F03Back of card DB-F03: Move your active window straight ahead. When: you switch to another long computer task Do this: Move the window you will use most to the display area directly in front of you. If needed, turn your chair and whole body together toward that display. Start tiny: Drag the main window to the centre. Keep in mind: Keep a comfortable viewing distance; stop adjustments that worsen symptoms.
50mm · DB-F03 · actual size
Front of DB-F04Back of card DB-F04: Place your mouse beside the keyboard. When: you clear space to begin typing Do this: Move the mouse close beside the keyboard so you can use it with your upper arm near your side. Leave room to move it without pressing your wrist into a hard edge. Start tiny: Move one obstructing object out of the mouse space. Keep in mind: Numbness or persistent arm pain warrants assessment.
50mm · DB-F04 · actual size
Front of DB-F05Back of card DB-F05: Look far away for 20 seconds. When: you finish saving a document Do this: Look at a comfortable distant object across the room or through a window for twenty seconds. Keep looking away from screens. Start tiny: Look across the room for one relaxed breath. Keep in mind: Persistent eye discomfort or blur needs an eye examination. Sudden vision loss or severe eye pain needs urgent care.
50mm · DB-F05 · actual size
Front of DB-F06Back of card DB-F06: Blink slowly five times after sending. When: you send an email Do this: Look away from the screen and gently close and reopen your eyelids five times. Do not squeeze or rub your eyes. Start tiny: Make one gentle, complete blink. Keep in mind: Persistent eye discomfort or blur needs an eye examination. Sudden vision loss or severe eye pain needs urgent care.
50mm · DB-F06 · actual size
Front of DB-F07Back of card DB-F07: Change sitting position after each file. When: you close a finished file Do this: Choose a different comfortable seated position: sit back into the support or change your leg position. Let yourself move again when you want to. Start tiny: Shift to another comfortable position once. Keep in mind: Stop if symptoms worsen. Seek assessment for persistent pain, numbness, pain spreading down a limb, or pain after injury.
50mm · DB-F07 · actual size
Front of DB-F08Back of card DB-F08: Support both feet before typing. When: you sit down to start work Do this: Place both feet on the floor, adjusting your seat if possible without losing a comfortable typing height. If needed, use an existing sturdy, nonslip low support. Start tiny: Place both feet on the floor once. Keep in mind: Never use rolling, unstable or breakable objects as supports.
50mm · DB-F08 · actual size
Front of DB-G01Back of card DB-G01: Move one reflection off your screen. When: you see a bright reflection while logging in Do this: Adjust a blind, reposition a desk lamp or swivel the screen until the reflection leaves your reading area. Choose one safe adjustment and check from your usual seat. Start tiny: Shift a desk lamp slightly. Keep in mind: Persistent eye discomfort or blur needs an eye examination. Sudden vision loss or severe eye pain needs urgent care.
50mm · DB-G01 · actual size
Front of DB-G02Back of card DB-G02: Turn your head three times each way. When: you close your morning inbox Do this: Sit comfortably and slowly turn your head left within an easy range, pause up to five seconds, then return to centre. Repeat right, three times each side, without pulling with your hands. Start tiny: Make one small, comfortable turn each way. Keep in mind: Stop if symptoms worsen. Seek assessment for persistent pain, numbness, pain spreading down a limb, or pain after injury. Stop for dizziness.
50mm · DB-G02 · actual size
Front of DB-G03Back of card DB-G03: Lift each knee five times while seated. When: you finish a long seated task Do this: On a stable chair without wheels, hold the sides and lift one bent knee a little, then lower the foot with control. Alternate for five lifts per side within a comfortable range. Start tiny: Lift and lower each foot once. Keep in mind: Stop if symptoms worsen. Seek assessment for persistent pain, numbness, pain spreading down a limb, or pain after injury.
50mm · DB-G03 · actual size
Front of DB-G04Back of card DB-G04: Do a screen-free task for 5 minutes. When: your afternoon break begins Do this: Choose a simple task that uses no screen, such as watering a plant or tidying a shelf, for five minutes. Leave your phone out of reach. Start tiny: Put the phone down and tidy one item. Keep in mind: Persistent eye discomfort or blur needs an eye examination. Sudden vision loss or severe eye pain needs urgent care.
50mm · DB-G04 · actual size
Front of DB-G05Back of card DB-G05: Aim the desk fan away from your face. When: you switch on your desk fan Do this: Turn a user-adjustable desk fan so its airflow does not point at your eyes. Keep the fan stable and its vents clear. Start tiny: Rotate the fan a little away. Keep in mind: Persistent eye discomfort or blur needs an eye examination. Sudden vision loss or severe eye pain needs urgent care.
50mm · DB-G05 · actual size
Front of DB-M01Back of card DB-M01: Walk briskly for 20 minutes before work. When: you finish breakfast on a workday Do this: Walk a familiar safe route at a pace that raises your breathing but still lets you talk. Build toward twenty minutes gradually; use a shorter easy walk while starting. Start tiny: Walk easily for one minute. Keep in mind: Stop if symptoms worsen. Seek assessment for persistent pain, numbness, pain spreading down a limb, or pain after injury.
50mm · DB-M01 · actual size
Front of DB-M02Back of card DB-M02: Practise a strength circuit twice weekly. When: you finish work on Tuesday and Friday Do this: On a stable chair do five slow rises; then do five wall presses with hands at chest height and five supported heel raises. Rest as needed and, if comfortable, repeat the circuit once; breathe throughout and build gradually. Start tiny: Do one slow rise from a stable chair, using your hands if needed. Keep in mind: Stop if symptoms worsen. Seek assessment for persistent pain, numbness, pain spreading down a limb, or pain after injury. Use a stable chair and a solid wall.
50mm · DB-M02 · actual size
Front of DB-M03Back of card DB-M03: Record headaches nightly for eight weeks. When: you close your workday Do this: If you have recurring headaches, record today’s timing, duration, severity, other symptoms, medicines and possible triggers, including headache-free days. Keep the diary for eight weeks and bring it to a clinician; arrange assessment without waiting for the diary to finish. Start tiny: Write whether you had a headache today. Keep in mind: Seek emergency care for a sudden extremely painful headache, new neurological symptoms or sudden vision loss.
50mm · DB-M03 · actual size
Front of DB-C01Back of card DB-C01: Eat lunch without screens for 20 minutes. When: your chosen weekly lunch break starts Do this: Once this week, put your phone out of reach and eat lunch away from the computer for twenty minutes. Choose an ordinary seat; this is an attention challenge, not a standing endurance test. Start tiny: Put the phone away for the first minute of lunch. Keep in mind: Keep any device needed for accessibility, care or emergencies available.
50mm · DB-C01 · actual size
Front of DB-C02Back of card DB-C02: Walk through one 10-minute meeting weekly. When: you begin a suitable weekly audio meeting Do this: With the other person’s agreement, walk a familiar clear route during ten minutes of an audio-only meeting that needs no screen or notes. Keep attention on the route and stop walking whenever you need to handle the device. Start tiny: Stand or walk for the first minute if safe. Keep in mind: Use a safe indoor route; avoid traffic, stairs and confidential conversations in public. Stop if symptoms worsen.
50mm · DB-C02 · actual size
· Front & new back