How to Use ButtTimer
Getting Started
ButtTimer helps you track the time you spend sitting, standing, and walking throughout your day. Simply click on the large timer to start tracking your current activity.
- Click the Sit, Stand, or Walk button to select your current activity
- The timer will automatically start counting
- Click Pause to temporarily stop the timer
- Use Reset to clear the current activity's time
Health Benefits
Why Standing Matters
Research shows that alternating between sitting and standing throughout the day can provide numerous health benefits:
- Reduced back pain - Standing helps reduce pressure on your spine
- Improved energy levels - Standing engages more muscles and improves circulation
- Lower risk of weight gain - Standing burns more calories than sitting
- Improved posture - Regular standing strengthens core muscles
- Reduced risk of heart disease - Less sedentary time is linked to better heart health
The 20-8-2 Rule
Many ergonomics experts recommend following the 20-8-2 rule for optimal health when working at a desk:
- 20 minutes of sitting
- 8 minutes of standing
- 2 minutes of movement (stretching or walking)
This pattern helps maintain productivity while reducing the negative effects of prolonged sitting.
Walking Breaks
Short walking breaks throughout the day provide significant benefits:
- Boosts creativity and problem-solving
- Improves mood and reduces stress
- Enhances circulation and reduces stiffness
- Helps maintain focus when returning to work
Even brief 2-3 minute walks every hour can make a difference.
Chrome Extension
🧩 Control ButtTimer from Any Tab
The ButtTimer Chrome extension lets you switch activity modes using your keyboard shortcuts even when ButtTimer is not the active tab — perfect for staying in your flow without switching windows.
- Works in the background — no need to keep ButtTimer focused
- Syncs with your custom keyboard shortcuts automatically
- Lightweight and privacy-friendly — no data collection
- Works with any programmable keypad or macro pad
Install the Extension
Download the extension file and load it into Chrome in developer mode.
⬇ Download Extension
Works on Chrome, Brave, Edge, and other Chromium-based browsers
How to Install
- Click Download Extension above and save the ZIP file
- Open Chrome and go to
chrome://extensions
- Enable Developer mode (toggle in the top-right corner)
- Click Load unpacked and select the extracted folder
- The ButtTimer icon will appear in your browser toolbar
ButtTimer - Sit Less, Move More