Eye Care Guide
The 20-20-20 Rule
20
minutes of screen time
20
second break
20
feet (6m) away to look
20:00
Screen Settings Recommendations
| Setting | Recommendation |
|---|---|
| Brightness | Match ambient light, not brighter than surroundings |
| Color Temperature | Daytime: 6500K (cool). Evening: 3000–4000K (warm) |
| Text size | At least 3× smallest readable size |
| Refresh rate | ≥ 60Hz, ideally 120Hz+ to reduce flicker |
| Dark mode | Use at night to reduce white background glare |
| Screen distance | 50–70cm (arm's length) |
Eye Exercises
Palming
Rub palms warm, gently cup over closed eyes for 30s. Relieves eye tension.
Focus Shifting
Alternate focus between thumb (close) and distant object every 5 seconds. 10 reps.
Blinking
Blink fully 10× slowly. Screen work reduces blink rate from ~15 to ~5/min.
Figure-8 Eye Movement
Trace a large figure 8 slowly with your eyes. 2 min. Strengthens eye muscles.