Best software tools for RSI at work on a Mac (2026)

The software that does the most for RSI at a Mac is the kind that removes keystrokes and clicks altogether: dictation for writing, and Voice Control for moving around. Add a break reminder so you stop before your hands tell you to, and switch on the Mac settings that let you press keys one at a time. Most of this is free. Sayburst is the paid piece, for writing by voice in every work app.

We make Sayburst. Everything we say about other tools comes from their own sites, checked October 31, 2026.

#RSI and the working day

The NHS describes repetitive strain injury as pain caused by repeated movement of part of the body, and names typing among the activities linked to it, along with symptoms like aching, tingling, stiffness and weakness. It also notes that repetitive work doesn't always cause RSI. Its practical advice includes asking your employer about changing the way you work, and it says an occupational therapist can suggest exercises, equipment or workspace changes. If symptoms aren't going away or are getting worse, the NHS says to see a GP, and that's good advice wherever you live.

Software won't fix a workstation that's set up wrong. OSHA's keyboard guidance (keyboard in front of you, elbows close to your body, wrists straight) is the place to start. What software can do is cut the volume of typing and clicking, and remind you to stop.

#The tools at a glance

#1. Write by voice: Sayburst

Most of a desk job's typing is plain writing: email, chat, tickets, documents. That's what dictation replaces. With Sayburst, put your cursor in any field, hold fn (or tap it once for hands-free and tap again to finish), say it, and the cleaned-up text appears there.

A reply in a support tool, said out loud:

"Hi Priya, thanks for flagging this. Um, the export bug is fixed in today's build, so could you try again? If it's, uh, if it's still broken, grab a time at my calendar link."

What lands in the reply box:

Hi Priya, thanks for flagging this. The export bug is fixed in today's build, so could you try again? If it's still broken, grab a time at https://cal.example.com/sam.

That last part is a replacement: you tell Sayburst once that "my calendar link" means your URL, and it types the URL whenever you say the phrase. Set up a few for your email address, your office address and your sign-off, and some of your most repeated typing disappears.

The rest of the setup that matters at work:

• Modes per app. Email for Mail or Outlook, Message for Slack or Teams. The formatting matches the app, so you aren't fixing it with the keyboard.
• Auto-send in chat. Sayburst can press Return for you after inserting, so a Slack message goes out without a keystroke. See Slack by voice.
• Vocabulary. Add colleague names, product names and jargon so they're spelled right first time (custom vocabulary).
• Rewrite instead of retyping. Select text, hold the rewrite shortcut, and say "make this more formal".
• A trigger that suits you. Right ⌥, right ⌘, a recorded shortcut, or a mouse's middle or side button.

Speech recognition runs on your Mac and audio isn't uploaded, which makes the conversation with IT simpler, though your company decides what's allowed on work machines. It needs an Apple silicon Mac with macOS 14 or later. Our RSI dictation setup guide goes deeper.

#2. Short bursts for free: Apple Dictation

Turn it on in System Settings › Keyboard › Dictation. It adds basic punctuation in supported languages and is fine for a sentence or two. Apple's Dictation guide notes it stops after 30 seconds without speech, and it doesn't remove fillers, so longer pieces need more fixing.

#3. Rest the mouse: Apple Voice Control

Voice Control lets you say "Open Mail", "Scroll down" or "Click Done", and "Show numbers" labels everything clickable so you can say a number instead. Find it in System Settings › Accessibility › Voice Control. Apple notes that standard Dictation isn't available while Voice Control is on, because Voice Control has its own dictation mode. Many people with RSI use Voice Control for navigation and a dictation app for writing; Voice Control vs Dictation explains the split.

For clicking without voice, Dwell performs a click when you rest the pointer on an item. It's set up from the Accessibility Keyboard and can work with head or eye tracking.

#4. Take the breaks: Time Out, Stretchly, Workrave

Time Out by Dejal is a Mac break reminder with longer Normal breaks and short Micro breaks. It can count time away from the Mac as a break, and skip reminders during calendar events or fullscreen apps. The core features are free; optional Supporter purchases and a Mac App Store version are available. Version 4.0 needs macOS 26, and version 2.9.7 runs on macOS 10.15 or later.

Stretchly is free and open source (BSD-2-Clause) and runs on macOS 13 or later, Windows and Linux. By default it gives you a 20-second mini break every 10 minutes and a 5-minute long break every 30 minutes, all adjustable, and it pauses when you're idle.

Workrave is free, with micro breaks, rest breaks and a daily limit. Its downloads page lists Windows and Linux only, so it's for your work PC, not your Mac.

People also search for RSIGuard. We couldn't load its official site when we checked, so we've left it out rather than guess at what it currently offers.

#5. Settings that save keystrokes

In System Settings › Accessibility › Keyboard (Apple's guide):

• Sticky Keys lets you press Command, Shift and Option one after another instead of holding them together.
• Slow Keys adds a short delay before a key press counts, which cuts accidental presses.

If shape is part of the problem, our guide to keyboards for sore hands covers split and curved options, and preventing carpal tunnel from typing covers workstation habits.

#A combination that works

1. Dictation for anything longer than a few words.
2. Voice Control or Dwell for clicks, if the mouse hurts.
3. A break reminder you don't immediately switch off. Start with long intervals and shorten them.
4. Sticky Keys for shortcuts.
5. A conversation with your employer or an occupational therapist about the rest.

#Limits

None of these tools treats RSI, and none replaces a clinician's advice. Dictation needs somewhere you can speak, which can be awkward in an open-plan office; a headset microphone helps. Voice Control takes practice. And break reminders only work if you take the break.

Questions people ask

What software helps with RSI?

Software can't treat RSI, but it can change how much you type and click. The useful categories are dictation (so you write by voice), voice control of the computer, break reminders, and settings that remove chorded shortcuts. On a Mac, several are free.

Is there a free break reminder app for Mac?

Yes. Time Out by Dejal has free core features and runs on macOS, and Stretchly is free, open source and runs on macOS 13 or later. Workrave is free but only offers downloads for Windows and Linux.

Can I use my Mac at work without a mouse?

Largely. Apple's Voice Control lets you open apps, click buttons and scroll by voice, and dictation handles the writing. Dwell, part of the Accessibility Keyboard, can perform clicks when you rest the pointer on something.

Should I ask my employer for software for RSI?

The NHS suggests asking your employer about changes to how you work, and an occupational therapist can recommend equipment and workspace changes. Software like dictation is a common request.