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Eye strain from screens: a break rhythm that sticks
“Look away every 20 minutes” is good advice that most people forget. Here is a rhythm that fits real workdays.
The problem with perfect rules
If a break rule requires a timer you never start, it will not help. Tie eye breaks to work events you already have: finishing a draft, ending a call, sending a message.
A rhythm that sticks
- After every call: look at something far away for 20–30 seconds.
- After every 45–60 minutes of deep work: stand, blink slowly 10 times, look out a window.
- Mid-afternoon: one longer reset — walk to get water and keep your phone in your pocket.
Quick comfort tips
- Increase text size before you lean closer to the screen.
- Lower brightness if the screen feels like a lamp in a dark room.
- Blink on purpose during long reading blocks.
Persistent pain, sudden vision changes, or headaches that worry you deserve professional care. This guide is educational, not medical advice.