In this digital era, almost everyone is using mobile phones or computer screens as a part of their job. It’s kind of impossible to avoid using gadgets if you want to survive in the market competition. But smartness is the key. You can get more benefits and success if you learn to use gadgets properly without harming your Eyes. Individuals who spend prolonged periods in front of a screen are more susceptible to digital eye strain. When experiencing symptoms (headaches, blurry vision, sensation in the eyes), it is difficult to perform at your best. It can be helpful to adopt a few effective daily routines that lessen symptoms and keep your eyes comfortable, while not really taking away from productive time.
Use the 20-20-20 formula
If you are continually working on screen for hours, then try to change your eye distance regularly.. This pause helps to relax the muscles in the eyes and lessen the intensity of close work. Suppose you are working in a 8-hours shift. So, just practice the 20-20 formula regularly and you will see the difference.
Adjust monitor settings
Increase contrast to whatever level feels comfortable, expand the size of the letters so that you can read with comfort, and balance brightness with the light in the room. Reduce blue light settings in the evening so your body prepares you to go to sleep. Your screen should not be too high or too low to avoid any strain on eyes. Avoid using bright screens in a dark room.
Strengthen Posture and Workstation Setup
Position the top of your monitor one arm’s length in front of you and slightly below horizontal eye level. While typing, keep your hands level, index fingers resting lightly on the key home row, and choose a chair with lumbar support. This will not only support your eyes health but also your back pain. You won’t feel any back pain or cervical pain even after your long shift hours. Your posture defines your overall health including eyes, back pain and weight gain etc.
Boost Blink
When you zone in on a task, you don’t focus on blinking. But remember, blinking your eyes while working the screen can reduce dryness of eyes. Blinking ensures that the tears are spread evenly across the eye surface. Remind your brain to blink fully with every inhalation. Water intake also counts, so keep sipping throughout the day. It is essential for lubrication and replenishment of tear film of eyes. If you think that your vision improves when you blink then you must have dry eyes.
Manage a light environment
Set up your monitors so they are perpendicular to windows and are close enough to the wall to get curtains to diffuse sunlight. Use indirect soft lighting instead of flashlight fixtures. If you work in a dark room with flashlights, it directly impacts the eyes. So, try to get natural exposure as much as possible. Practice eye rotation for 5 minutes. It will alleviate your eye pressure. Blinking or eye rotation is a temporary distraction that can help you to relax in any environment.
Move your Body for a Couple of Minutes
Set a timekeeper for every partial hour and defy it with a one-to-two-minute moving habit stage, do neck turns, shift your weight from one bottom to the other, and also frame a slow regard at a distant wall and back. Don’t sit in the same position for hours. Move your body or try to walk for 5-10 minutes in the same room to keep your body working.
Schedule a Full, Person-Centered Eye Evaluation
Make room on the yearly timetable for an eye test that screens for dry eye, eye-face conditions, and distant-crossover vision. Tell the doctor about nightly phone use and the day’s desk setup so they can prescribe lens care or advise on a custom digital filter. Even if you don’t feel any problem with your eyes, still visit your doctor regularly to avoid any issue with your sensitive eyes.
Conclusion
Taking care of your eyes is really important as this world is colorful just because of your eyes. You can feel everything because your eyes can see it. Imagine if you didn’t have eyes, would you feel nature in the same way? Every color of this life is with eyes only. You will notice that comfort, clear vision, and overall productivity improve quite a bit when these above mentioned adjustments become part of your day. If you keep a log for a couple of weeks to see which changes deliver the most relief, you can fine-tune your routine for steady eye health. By making these habits part of your daily rhythm now, you can boost how well you perform at work, school, and during free time.