Veteran Desk Workers, I need your help!

Hello all! I’ve recently started a new job, my first ever desk job, and I’ve noticed that I’ve started to develop some neck pain and wrist/hand pain. I use a laptop at work, rather than a monitor, and I’ve definitely noticed that I’m looking down most of the day. I do FB’s neck and wrists videos multiple times a week - they’re great! - alongside my normal workouts but I'm struggling with the constant neck/wrist tension/cracking even when I sleep.

Does anyone have any suggestions, anything that has worked for them which would help make my work station more neck/wrist friendly? Thank you!!