Follow the 20-20-20 rule and adjust screen settings

Every 20 minutes, look at something 20 feet away for 20 seconds. This simple habit relaxes the focusing muscles in your eyes that tense up during prolonged screen use. Pair it with optimized display settings for the best results.

How to Set Up

1. Set a break reminder using a timer app or built-in OS focus tools.
2. Match screen brightness to your ambient lighting -- neither noticeably brighter nor dimmer than your surroundings.
3. Increase text size and contrast to a level that feels effortless to read.
4. Enable a blue light filter in the evening (Night Shift on Mac/iOS, Night Light on Windows, or f.lux).
5. Blink deliberately -- screen use cuts your blink rate in half, causing dryness.

Tips

• Preservative-free artificial tears help if blinking alone does not relieve dryness
• Position your monitor an arm's length away with the top edge at or just below eye level
• Schedule an annual eye exam to catch vision changes that worsen strain