Eye Health & Screen Time

14 items · Health · Easy difficulty · 10 min

Quick steps to protect your eyes during long screen sessions.

• Schedule annual eye exam

  Book a comprehensive eye checkup once a year.

• Watch for sudden vision changes and seek care

  Note blurriness, double vision, flashes, or persistent pain.

• Follow the 20-20-20 rule

  Every 20 minutes, look at something ~20 feet away for 20 seconds; set a timer.

• Set up monitor ergonomically

  Adjust height, distance, and tilt to reduce neck and eye strain.

• Position screen top at or slightly below eye level
• Keep screen about an arm's length (20–28 inches) away
• Tilt screen 10–20 degrees to reduce reflections
• Optimize room lighting

  Balance ambient and task light to reduce contrast and glare.

• Avoid sitting with bright windows directly behind or in front
• Use soft ambient light and a shaded desk lamp to reduce eye strain
• Close blinds or reposition your desk to limit window glare
• Enable blue light filter or night mode on devices

  Switch to warmer color temps in the evening to ease circadian impact.

• Increase text size and contrast when reading

  Use zoom, larger fonts, or high-contrast themes to reduce strain.

• 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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