This smart home sensor is helping break my most dangerous habit


Sitting still for long periods may increase the risk of serious health conditions such as type 2 diabetes, stroke, heart disease, obesity, and some cancers. Even as little as one minute of walking every 30 minutes could provide modest benefits, such as reducing blood pressure. That’s why I use one of my smart home sensors to nag me when I’ve been sitting for too long.

I turned my presence sensor into a desk presence monitor

My sensor can “see” when I’m at my desk

Everything Presence Lite mmWave presence sensor on a work surface. Credit: Adam Davidson / How-To Geek

I have an mmWave sensor in my home office that I initially set up to control my lights and computer. When I come into the office, my presence is detected, and an automation in Home Assistant turns on the lights and wakes my computer, ready to work. As long as I’m in the room, the lights and computer stay on, and when I leave, the lights go out, and my computer sleeps.

Some mmWave presence sensors allow you to set up multiple zones. As well as monitoring the entire room to trigger the lights, I’m also able to create a zone that only covers my office chair. The sensor is accurate enough that it can detect when I’m in that zone and when I’m not.

With a little testing, I was able to confirm that the sensor would accurately report the zone as occupied when I was sitting in my office chair and unoccupied when I wasn’t. This means I have an effective way to determine when I’m sitting at my desk.

Anker USB C to USB C Cable hung over a night stand next to a bed, charging a phone.


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Creating an automation to nag me to get up

Shaming myself really works

The Steelcase Leap V2 ergonomic office chair. Credit: Ismar Hrnjicevic / How-To Geek

Once I had the zone configured correctly, the next stage was to build my automation in Home Assistant. I wanted a way to remind me to get out of my office chair if I’d been sitting there for 30 minutes or more. Since I have some smart speakers and a Hi-Fi in my home office, the obvious solution was to use a voice announcement.

My automation starts whenever the state of my office chair zone changes to occupied. It starts a 30-minute delay at that point. If at any time during those 30 minutes the zone becomes unoccupied, the delay timer is canceled and the automation stops.

If I’m still in my office chair at the end of those 30 minutes, then a spoken warning is played through one of my smart speakers, telling me to get up from my chair. If I do so, the automation stops, and only restarts again when I come and sit back down.

If I don’t get up when I’m nagged, then the automation nags me again after five more minutes of sitting down. If I stay seated, it nags again after a further three minutes, then two minutes, then one minute, and finally every 30 seconds until I finally give in and get up.

Each time, the volume increases, making it harder and harder to ignore. The message that plays also becomes increasingly aggressive, eventually listing some of the worst health conditions that I could suffer from if I don’t get up.

I can’t trick the automation by quickly getting up and sitting straight back down, either. The zone only changes to being unoccupied once no presence has been detected in the zone for a full minute.

Adding real-world logic

Sometimes I need to stay seated

A woman on a multi-person video call. Credit: Rawpixel.com/Shutterstock.com

As with most automations, while I want to be nagged to get up most of the time, there are times when I don’t want this to happen. If I’m working late at night, or early in the morning, for example, I don’t want loud spoken notifications disturbing the other people in my home.

There are also times when I may need to stay sitting down for longer than 30 minutes. For example, if I’m on a work video call, I don’t want my smart speaker to suddenly start telling me to get out of my chair.

I therefore needed to add some real-world logic to my automation to ensure that it only nagged me when I wanted it to. Adding some time exceptions was simple enough to do; you can add time conditions in Home Assistant automations, so that the automation will only run between set hours or on set days.

I also added a condition that stops the automation from running if I’m on a video call. The Home Assistant desktop app on macOS exposes an entity called Camera In Use, which turns on when my MacBook’s webcam is activated. The automation won’t run if Camera In Use is on.

The automation works better than I expected

My stand hours are through the roof

A treadmill next to an Apple Watch showcasing closed Activity Rings in front of a colorful background. Credit: Nathaniel Pangaro / How-To Geek | Apple | BowFlex

I’ve always really struggled with sitting down for too long when I’m working. Despite my best intentions, several hours can pass before I realize that I haven’t left my seat the entire time. I’m fully aware of how unhealthy a sedentary lifestyle can be.

I thought creating this automation might help, but I wasn’t convinced that it would make a huge difference. A smart speaker telling me to get up isn’t something I would necessarily obey. However, by having the reminders come at increasingly short intervals, the announcements can quickly become irritating enough that I can no longer ignore them.

The master stroke was not giving myself an easy way to disable the automation. If I want to turn it off, I need to wade through some menus in the Home Assistant UI and manually disable the automation. It’s less effort just to get out of my seat and walk around for a minute or two.

Thanks to my mmWave presence sensor, I’m now standing up multiple times throughout my working day. The proof is that I’m now closing my Stand ring on my Apple Watch almost every day, when previously I’d hit it once a week or less.


They say that technology can make us lazy, but sometimes it can help to make us more active. It’s satisfying to know that my smart home is not only making my life easier, but it’s also helping me live a healthier lifestyle.



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Recent Reviews


Spotify aims to provide a consistent listening experience that uses minimal data. As a result, your audio quality might be less than ideal, especially if you’re using a pair of high-fidelity headphones or high-end speakers. Here’s how to fix that.

Switch audio streaming quality to Very High or Lossless

The default audio streaming quality in both the mobile and desktop Spotify apps is set to Automatic, which usually keeps the audio quality at Normal, which is only 96 Kbps. Even though Spotify uses the Ogg Vorbis codec, which is superior to MP3, OGG files exhibit slight (but noticeable) digital noise, poor bass detail, dull treble, and a narrow soundstage at 96 Kbps.

Even worse, Spotify is aggressive about adjusting the automatic bitrate. Even though 4G is more than fast enough to stream high-quality OGG files, even with a weak signal, Spotify may still drop the quality to Low, which has a bitrate of just 24 Kb/s. You will notice such a sharp drop in quality, even on a pair of bottom-of-the-barrel headphones.

To rectify this, open the Spotify app, tap your user image, open “Settings and privacy,” and tap the “Media Quality” menu. Once there, set Wi-Fi streaming quality and cellular streaming quality to “Very high” or “Lossless.”

I recommend setting cellular streaming quality to Very high and reserving Lossless for Wi-Fi, since lossless streaming is very data-intensive. One hour of streaming lossless files can take up to 1GB of data, as well as a good chunk of your phone’s storage, because Spotify caches files you’re frequently streaming. Besides, you’ll struggle to notice the difference unless you’re listening to music on a wired pair of high-end headphones or speakers; wireless connection just doesn’t have the bandwidth needed to convey the full fidelity of Spotify lossless audio.

You might opt for High quality if you have a capped data plan, but I recommend doing so only if you stream hours upon hours’ worth of music every single day over a cellular network. For instance, I burn through about 8 GB of data per month on average while streaming about two hours of very high-quality music over a cellular network each day.

Illustration of a headphone with various music icons around.


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Set audio download quality to Very high or Lossless

If you tend to download songs and albums for offline listening, you should also set the audio download quality to “Very high” or “Lossless.” This setting is located just under the audio streaming quality section.

The audio download quality menu in Spotify's mobile app.

If you’ve got enough free storage on your phone, opt for the latter, but if you’d rather save storage space, set it to Very high. You’ll hardly hear the difference, but lossless files are about five times larger than the 320 Kb/s OGG files Spotify offers at its Very high quality setting, and they can quickly fill up your phone’s storage.

Adjust video streaming quality at your discretion

The last section of the Media quality menu is Video streaming quality. This sets the quality of video podcasts and music videos available for certain songs. Since I care about neither, I set it to “Very high” on Wi-Fi and “Normal” on cellular, but you should tweak the two options at your discretion because songs sound notably better at higher video streaming quality levels.

If you often watch videos over cellular and have unlimited data, feel free to toggle video quality to very high.

Make sure Data Saver mode is disabled

Even if your audio quality is set to Very high or Lossless, Spotify will switch to low-quality streaming if the app’s Data saver mode is enabled. This option is located in the Data saving and offline menu. Open the menu, then set it to “Always off,” or choose “Automatic” to have Spotify’s Data Saver mode kick in alongside your phone’s Data Saver mode.

You can also enable volume normalization and play around with the built-in equalizer

Spotify logo in the center of the screen with an equalizer in front. Credit: Lucas Gouveia / How-To Geek

Last but not least, there are two additional features you can play with to improve your listening experience. The first is volume normalization, which sets the same loudness for every track you’re listening to. This can be handy because different albums are mastered at different loudness levels, with newer music usually being louder.

Since I’m an album-oriented listener, I keep the option disabled. I can just play an album and set the audio volume accordingly, and I don’t really mind louder songs when listening to playlists, artists, or song radios.

But if you can’t stand one song being quiet and the next rattling the windows, visit the Playback menu, enable “Volume normalization,” and set it to “Quiet” or “Normal.” The “Loud” option can digitally compress files, and neither Spotify nor I recommend using it. This also happens with “Quiet” and “Normal,” since both adjust the decibel level of the master recording for each song, but the compression level is much lower and extremely hard to notice.

Before I end this, I should also mention that you can access the equalizer directly from the Spotify app, where you can fine-tune your music listening experience or pick one of the available equalizer presets. If your phone has a built-in equalizer, Spotify will open it; if it doesn’t, you can use Spotify’s. On my phone (a Samsung Galaxy S21 FE), I can only use One UI’s built-in equalizer.

To open the equalizer, open “Playback,” then hit the “Equalizer” button. Now you can equalize your audio to your heart’s content.


Adjusting just a few settings can have a drastic impact on your Spotify listening experience. If you aren’t satisfied with Spotify’s sound quality, make sure to adjust the audio before jumping ship. You should also check the sound quality settings from time to time, as Spotify can reset them during app updates.​​​​​​​

Three phones with a Spotify screen and the logo in the center.


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