The 20 · 8 · 2 Rule
Stand more.
Move more.
Feel better.
Most standing desk owners still sit all day. Twenty Eight Two runs quietly in your menu bar and keeps you on the right cycle — all day, every day.
Why It Works
The science behind
the 20 · 8 · 2 rule
Developed by Alan Hedge, Professor of Ergonomics at Cornell University, the rule is simple: for every 20 minutes of sitting, spend 8 minutes standing and 2 minutes moving. It's the ratio that keeps your body and mind performing at their best throughout the workday.
Sharper focus
Regular movement boosts blood flow to the brain — improving concentration, memory retention, and mood throughout the day.
Lower health risk
Breaking up sitting with standing and movement reduces the risk of cardiovascular disease, type 2 diabetes, and chronic back pain.
More energy
The 20·8·2 rhythm prevents the energy slumps and afternoon fog that come from long, unbroken sitting sessions.
The Cycle
Simple. Repeating. Effective.
Every 30 minutes, the cycle completes and starts again. Twenty Eight Two handles the timing — you just follow along.
Get your work done
Focused, seated work. No interruptions. The timer runs silently in your menu bar.
Rise up
Stand at your desk. Keep working — emails, calls, reading. Your body will thank you.
Get the blood flowing
A short walk, some calf raises, a stretch. The app even suggests a movement each time.
The App
Lives in your menu bar.
Stays out of your way.
A tiny, focused macOS app. No setup, no clutter. Just the timer you need.
Menu bar timer
Phase emoji and countdown always visible in your menu bar. Click to open the full popover.
Phase-change alerts
The popover appears and a subtle sound plays when it's time to stand, move, or sit back down.
Movement prompts
Rotating micro-movement suggestions during standing phases — calf raises, shoulder rolls, and more.
Calorie tracking
Enter your weight and the app estimates extra calories burned from standing and moving each day.
Daily stats
Cycles completed, total standing time, moving time — all tracked and reset fresh every morning.
Post-run mode
Just got back from a run? Queue an extended standing block so your legs get a proper cool-down.
Pricing
Free to start.
Pro when you're ready.
The core app is free forever. Pro unlocks power features for the serious desk-health enthusiast.
Free
£0
forever
- 20·8·2 cycle timer
- Menu bar countdown
- Phase-change sounds
- Movement prompts
- Daily stats
- Calorie tracking
Pro
£1.99
per month · or £14.99/year
- Everything in Free
- Custom cycle durations
- History & streaks
- iCloud sync
- Calendar integration
Your standing desk deserves
a proper routine.
Download Twenty Eight Two free for macOS and start the 20·8·2 rule today.
macOS 13 or later · Free · No account required