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Eye Health & Screen Time

Easy 14 items · 10 min
testuser's avatar
testuser Published 5 days ago
Health

A practical checklist to protect your eyes if you work long hours on screens. It covers the 20-20-20 rule, ergonomic monitor setup, lighting fixes, blue light settings, and when to see an eye doctor.

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  1. Schedule annual eye exam — Book a comprehensive eye checkup once a year.
  2. Watch for sudden vision changes and seek care — Note blurriness, double vision, flashes, or persistent pain.
  3. Follow the 20-20-20 rule — Every 20 minutes, look at something ~20 feet away for 20 seconds; set a timer.
  4. Set up monitor ergonomically — Adjust height, distance, and tilt to reduce neck and eye strain.
  5. Position screen top at or slightly below eye level
  6. Keep screen about an arm's length (20–28 inches) away
  7. Tilt screen 10–20 degrees to reduce reflections
  8. Optimize room lighting — Balance ambient and task light to reduce contrast and glare.
  9. Avoid sitting with bright windows directly behind or in front
  10. Use soft ambient light and a shaded desk lamp to reduce eye strain
  11. Close blinds or reposition your desk to limit window glare
  12. Enable blue light filter or night mode on devices — Switch to warmer color temps in the evening to ease circadian impact.
  13. Increase text size and contrast when reading — Use zoom, larger fonts, or high-contrast themes to reduce strain.
  14. Blink frequently and use micro-breaks to re-wet your eyes — Consciously blink and look away during tasks to prevent dryness.
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