Habits & Lifestyle

20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This relaxes your focusing muscles.

Frequent blinking: We blink less when staring at screens, which dries out eyes. Remind yourself to blink more often.

Take regular breaks: Step away from your screen for 5–10 minutes every hour.

Stay hydrated: Drinking water helps keep eyes moist.

Screen & Lighting Setup

Adjust brightness and contrast: Screen brightness should be similar to your environment—not too bright or too dim.

Reduce glare: Position your screen to avoid reflections from lights or windows. Use an anti-glare filter if needed.

Blue light filters: Enable “night mode”/“comfort view” on devices, or consider blue light–filtering glasses if you use screens at night.

Proper distance: Keep your screen about 20–28 inches (50–70 cm) from your eyes, slightly below eye level.

Ergonomics & Environment

Proper posture: Sit upright with your back supported, feet flat on the ground.

Lighting balance: Avoid working in very dim or overly bright rooms. Soft, indirect lighting is best.

Humidity: If you work in dry air, consider a humidifier to prevent eye dryness.

When Needed

Artificial tears: Over-the-counter lubricating drops can relieve dryness.

Eye exams: Regular checkups ensure your prescription (if you wear glasses) is correct. Special computer glasses may be recommended.

If you experience persistent headaches, blurred vision, or severe eye pain, it’s best to see an optometrist or ophthalmologist.