Learns your body.
Seven quick poses train a model on your posture and your camera.
Poise for Mac
Sit well.
Without thinking.
Poise learns your posture through your Mac's camera, sees what your slouch looks like, and gently brings you back. All of it runs on your Mac.
Slouching · Lift your chest and let your head float up
Animated demonstration of the Poise menu bar panel and on-screen nudge.
Features
Features at a glance.
Looking isn't slouching.
It judges your shoulders and torso, so glancing at the keyboard never sets it off.
Catches rounded shoulders.
Rolled forward or rolled back, Poise can tell from the shape of your outline.
Breaks desk habits.
Nail biting, face touching and more, with a gentle reminder when it happens.
Moves you. Hydrates you.
Breaks every 30 minutes and sip reminders you log in one click.
Works with your AirPods.
Wearing AirPods? Poise catches tech neck from your head angle, even with the camera off.
Quiet during calls.
Nudges pause while your mic is in use, and never show up when you share your screen.
A plan, like the gym.
Daily sessions, a 12-week plan, streaks and weekly check-ups that show real progress.
Stays on your Mac.
Every frame is analyzed in memory and discarded. Nothing is uploaded.
Training
Train your posture
like a workout.
You don't lift weights all day, and you don't need posture coaching all day either. An hour or two a day while you work, and your body learns to sit well on its own.
1. Start a session.
One click in the menu bar. Choose 15 minutes to 2 hours, then work as usual while Poise coaches you.
2. Get gentle nudges.
A soft glow when you slouch, a short report when you finish, and the camera turns off until next time.
3. Check your progress.
Once a week, a check-up with nudges off shows how you sit on your own. Watch that number climb.
A 12-week plan builds you up: 30-minute sessions to start, an hour by week 5, 90 minutes by week 9, with a check-up at the end of each month. Prefer coaching all day? Switch it on in Settings.
Why it matters
A desk day adds up.
Hours of slouching, sitting still, skipping water and staring at a screen take a toll over time. Here's what the research says. Most of these studies show strong links rather than proof of cause, and we've kept their wording.
Your spineBack and neck pain are among the most common health problems in the world.
Sitting all dayLong hours of sitting are linked to serious disease, even for people who exercise.
+24%
higher risk of death from any cause linked to high sedentary time, after accounting for exercise.4
+91%
higher risk of type 2 diabetes linked to high sedentary time.4
60–75 min
of moderate activity a day appears to eliminate the extra risk of death tied to long sitting, in data from over 1 million adults.5
Small breaks helpYou don't need a gym. Short, regular walks make a measurable difference.
−24%
blood sugar after a meal when sitting was broken up with 2-minute light walks every 20 minutes.6
Almost 60%
smaller blood-sugar spikes with 5 minutes of light walking every 30 minutes, in a small study of 11 adults.7
4–5 pts
lower blood pressure with the same 5-minute walks, compared with sitting all day.7
Water and eyesTwo things that slip quietly when you're focused.
Sources (9)
- World Health Organization. Low back pain (fact sheet), 2023. who.int
- GBD 2021 Neck Pain Collaborators. Global, regional, and national burden of neck pain, 1990–2020, and projections to 2050. The Lancet Rheumatology, 2024. Record
- Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International. 2014;25:277–279. Values come from a computer model, not direct measurement. PubMed
- Biswas A, Oh PI, Faulkner GE, et al. Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Annals of Internal Medicine. 2015;162(2):123–132. doi:10.7326/M14-1651
- Ekelund U, Steene-Johannessen J, Brown WJ, et al. Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet. 2016;388:1302–1310. doi:10.1016/S0140-6736(16)30370-1
- Dunstan DW, Kingwell BA, Larsen R, et al. Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care. 2012;35(5):976–983. doi:10.2337/dc11-1931
- Duran AT, Friel CP, Serafini MA, Ensari I, Cheung YK, Diaz KM. Breaking up prolonged sitting to improve cardiometabolic risk: dose–response analysis of a randomized crossover trial. Medicine & Science in Sports & Exercise. 2023;55(5):847–855. doi:10.1249/MSS.0000000000003109
- Adan A. Cognitive performance and dehydration. Journal of the American College of Nutrition. 2012;31(2):71–78. doi:10.1080/07315724.2012.10720011
- Sheppard AL, Wolffsohn JS. Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmology. 2018;3:e000146. doi:10.1136/bmjophth-2018-000146
Calibration
Seven poses.
One model that knows you.
Most posture apps only go by where your face is. Poise also understands your shoulders, neck and chest with Apple's person segmentation, then trains on what you show it. Afterwards it shows you a report of how it read every pose.
It knows the difference.
Looking down and slouching move your face the same way. Your shoulders and chest tell them apart.
Not counted
Sitting tall, glancing at the keys.
Your head tips, but your shoulder line and neck stay where your good posture put them.
Slouch detected
Slouched, looking up at the screen.
Your face lifts, but your shoulders have dropped and rolled in. Poise flags it.
Desk habits
Hands off.
Gently reminded.
Poise learns the shape of your hands and face, down to 21 points on each hand and 76 on your face. When a habit lasts long enough to be real, you get a brief, private nudge.
Nail biting
Fingertips held at your mouth.
after 3 sNose picking
A finger at your nostrils.
after 1.5 sEye rubbing
Fingers pressing at your eyes.
after 2 sFace touching
Hands resting on your face.
after 5 sLeaning on your hand
Wrist under your chin.
after 20 sYour camera feed
never leaves your Mac.
Poise is built on Apple's on-device Vision framework. There's nothing to sign up for and nothing to upload.
- Frames are discarded.Each image is analyzed in memory, then thrown away. Nothing is recorded.
- Only numbers are kept.Five-minute summaries of scores and times, stored on your Mac. One click erases them.
- Camera on only while you train.Between sessions the camera is off. It also turns off when you lock your screen or your Mac sleeps.
What people say
Sitting taller, every day.
A real customer's words about Poise go here, in one or two sentences.
A real customer's words about Poise go here, in one or two sentences.
A real customer's words about Poise go here, in one or two sentences.
Pricing
Choose your plan.
Try everything free for 3 days.
Monthly
$4.99 / month
3 days free, then $4.99 a month. Cancel anytime.
- Every feature
- All future updates
- Up to 2 Macs
Yearly · Best value
$39.99 / year
3 days free, then $39.99 a year. About $3.33 a month, save 33%.
- Every feature
- All future updates
- Up to 2 Macs
Teams
$3.99 / seat / month
For offices and remote teams. Add or remove seats anytime.
- Every feature, for everyone
- One bill for the whole team
- 1 Mac per seat
How the free trial works. Monthly and yearly plans start with a 3-day free trial. A card is required to start. You won't be charged during the trial. When it ends, your plan starts automatically and renews at the price shown, monthly or yearly, until you cancel. Cancel anytime before the trial ends and you won't be charged.
Teams plans are billed monthly per seat, and you can add or remove seats anytime. Every plan has a 30-day money-back guarantee. Prices in US dollars, plus any applicable tax.
Everything included
One price. Every feature.
No add-ons and no feature tiers. Whichever plan you pick, you get all of Poise.
Posture
- Training sessions from 15 minutes to 2 hours
- Weekly check-up with nudges off
- Seven-pose personal calibration
- Slouching, even while you look up or down
- Tech neck, head tilt and sitting too close
- Rounded shoulders, when your camera can see them
- Corrections that retrain it on the spot
Desk habits
- Nail biting
- Nose picking
- Eye rubbing
- Face touching
- Leaning on your hand
Wellness
- Movement breaks every 30 minutes
- Stretches picked for your worst habit
- Sip reminders and a water log
- 20-20-20 eye breaks
- Daily goals and streaks
Works your way
- AirPods head-angle support
- Quiet during calls
- Hidden from screen shares
- Saved setups for desk and couch
- A floating mirror you can drag anywhere
Insight
- 12-week training plan
- A daily check-in on how your neck and back feel
- Dashboard with your posture through the day
- Weekly summary you can share
- Your posture clock, hour by hour
- Coaching with Apple Intelligence (macOS 26+)
Privacy
- Analysis on your Mac
- No video ever saved
- No login needed to use it
- Camera off between sessions
Questions? Answers.
Does Poise record me?
No. Frames are analyzed in memory and discarded immediately. Poise stores only numbers, such as your score and minutes upright, in five-minute summaries on your Mac.
What if my shoulders aren't in view?
Poise still works from your face and ears, but it's most accurate when it can see your shoulders and upper chest. Tilting your screen back slightly usually does it. The calibration report tells you which measurements it's using.
Will it nag me when I look at my keyboard?
No. Calibration includes looking down and looking up in good posture, so Poise learns that's not a slouch. Holding your head down for more than a minute counts as tech neck.
I use it at a desk and on the couch. Do I recalibrate every time?
Save each place as its own setup and switch from the menu bar in one click.
Do I have to run it all day?
No. Poise works like a workout: start a session for 15 minutes to 2 hours while you work, and the camera turns off when it ends. An hour or two a day is plenty. If you'd rather have coaching all day, switch to all-day mode in Settings.
How much battery does it use?
During a session Poise checks one to five times a second. You choose the rate. Between sessions the camera is off, so it uses next to nothing.
Does it work with AirPods?
Yes. With AirPods 3rd generation, Pro or Max, Poise reads your head angle and catches tech neck when the camera is off, busy or can't see you. AirPods measure your head, not your back, so the camera is still what catches a full slouch.
Will people see the glow when I share my screen?
No. The glow and the mirror are hidden from screen shares and recordings, and nudges pause while your microphone is in use.
How much does it cost?
$4.99 a month or $39.99 a year. Teams are $3.99 per seat a month. Monthly and yearly start with a 3-day free trial, and every plan has a 30-day money-back guarantee.
Do I need a card for the free trial?
Yes. Monthly and yearly plans ask for a card when you start the 3-day trial. You're not charged during the trial. If you don't cancel before it ends, your plan starts automatically at the price shown and renews until you cancel.
How do I cancel?
Cancel anytime from the link in your receipt email. Cancel during the trial and you won't be charged. Cancel later and your plan stays active until the end of the period you paid for.
How do I get help?
Email support@poiseposture.app, or use Send feedback in Poise (Settings or About), which fills in your Mac and app details for you. We usually reply within a day or two.
Is Poise medical advice?
No. Poise is a wellness tool that helps you build better habits. For pain or injury, talk to a clinician.
Tech Specs
Requirements
- macOS 14 Sonoma or later
- Apple silicon or Intel
Cameras
- Built-in FaceTime camera
- External USB webcams
- iPhone with Continuity Camera
On-device models
- Apple Vision body pose
- Face landmarks (76 points)
- Hand pose (21 points per hand)
- Person segmentation
- Apple Intelligence coaching (macOS 26 or later, when available)
Calibration
- Seven poses, about a minute
- Personal classifier with a per-pose accuracy report
- Multiple saved setups, such as Desk and Couch
- One-click re-baseline from the menu bar
Coaching
- Five posture habits and five desk habits
- Screen-tilt detection from background motion
- Training sessions from 15 minutes to 2 hours, or all-day coaching
- 1 to 5 checks per second during sessions, 8 per second in live views
Integrations
- AirPods head-angle support (AirPods 3rd gen, Pro or Max)
- Nudges pause while your microphone is in use
- Glow and mirror hidden from screen shares and recordings
- Weekly summary notification and shareable image
Nudges
- Edge glow in five colors (color-blind friendly), sound or notification
- Adjustable grace period and sensitivity
Privacy
- No account and no network use for analysis
- No images stored, ever
Sit well, starting today.
Start your 3-day free trial. Setup takes about a minute, and Poise lives quietly in your menu bar.
Card required. Then $39.99 a year unless you cancel during the trial. Requires macOS 14 or later.