⏱️ Remember the 20-20-20 Rule
One of the easiest habits to add to your day is the 20-20-20 Rule:
- Every 20 minutes
- Look at something about 20 feet away
- For at least 20 seconds
Looking into the distance gives your eyes a break from constantly focusing on something close, especially when you’ve been staring at a computer or mobile device.
💻 Give Your Eyes a Change of Scenery
Your eyes benefit from changing focus throughout the day.
If you spend a lot of time at a computer, periodically look away from the screen and focus on something farther away. If there’s a window nearby, take a few moments to look outside.
When you’re driving, your eyes naturally alternate between viewing the roadway and checking instruments such as your speedometer. Changing your visual focus periodically can help prevent prolonged, concentrated visual effort.
💡 Cut Down on Glare
Sometimes the screen itself isn’t the biggest problem. Glare and reflections can make your eyes work harder.
Try positioning your monitor at approximately a 90-degree angle to major light sources and look for reflections caused by windows or overhead lighting. Adjusting your workspace may significantly improve your visual comfort without requiring any new equipment.
🖥️ Make Your Technology Work for Your Eyes
Take a few minutes to adjust your device instead of simply accepting its default settings.
Experiment with:
- Brightness
- Contrast
- Color settings
- Color temperature
The goal is to create a display that’s comfortable to view in your particular environment. Eye-friendly equipment, such as flat-screen monitors, indirect or reflective lighting, and anti-glare glasses, may also help reduce strain during extended periods of visual work.
☀️ Take a Look at Your Lighting
A comfortable workspace isn’t just about your computer.
Lighting plays an important role, too. Use natural sunlight when possible, consider full-spectrum lighting when appropriate, and avoid work areas that are excessively bright or dim.
Even small changes, such as repositioning a lamp or adjusting window blinds, can make your workspace more comfortable.
👁️ One Minute Can Make a Difference
Eye safety doesn’t have to be complicated.
Throughout your day, remember three simple actions:
Rest your eyes. Reduce glare. Create a vision-friendly workspace.
Taking short breaks and making a few thoughtful changes to your environment can help reduce everyday eye strain and support healthier visual habits over the long term.
✅ Today’s Safety Challenge
Take one minute right now to look at your workspace.
Is there one thing you could change to make it easier on your eyes?
Move your monitor. Adjust your brightness. Reduce a reflection. Look away from the screen for 20 seconds.
Your eyes work for you all day. Give them a break.
Protect Your Eyes • Reduce Strain • Work Safely 👁️✅
