We live in a world increasingly filled with screens, with most Americans reporting severe screen fatigue, but modern work and lifestyle habits make it difficult to avoid blue light exposure. It has become almost impossible.
In one particularly gloomy statistic, researchers estimate that the average American adult will spend the equivalent of 44 years of their life staring at a screen.
What is the common result of all screen time? Eye strain.
A previous poll revealed that 7 in 10 adults experience screen-related eye strain. Disturbingly, 4 in 10 people barely remember to take regular eye breaks, and 20% don’t take breaks at all.
Board Certified Optometrist Bryce Appelbaum, OD, FCOVD, Speaking to the health site “Mind Body Green” That means you can ease the pain with some simple hacks.
“We should adopt the 20-20-20 rule, which means taking a break every 20 minutes and looking at something at least 20 feet away for at least 20 seconds,” advises Applebaum. Masu.
Applebaum says you should apply the 20-20-20 rule whenever you spend a lot of time reading, writing, or looking at things near or far.
This kind of concentration equates to serious training for your eyes, which are, after all, muscles.
Applebaum compares a fist to an eye.
“When you clench your hands into fists, after a few seconds the muscles in your hands get tired and start to weaken,” he says. “But if you open your fist and close it again, you can hold it longer.”
The same logic applies to the eye muscles. When our eyes encounter a screen, our pupils constrict or become smaller, a phenomenon called miosis.
“It’s like clenching your fist,” Applebaum argues.
And just as it is important to release your fists, it is also necessary to relax your eyes.
20 minutes
To try this trick yourself, start with a start time that’s easy to track. Applebaum suggests the abyss of time.
“Every 20 minutes, you know it’s time for a quick break. A timer can also help with consistency if you want, but it can be a nuisance throughout the day,” he says. .
20 feet
After 20 minutes, you realize you need to step away from the screen, find something to look at at least 20 feet away, get up and look outside..
Whatever your focus, make sure your eyes are relaxed when looking at it. Bonus: Getting up counts as a mini-movement, and taking active breaks can offset health risks, experts say Desk work.
If you have trouble seeing things far away, Applebaum says, try focusing on something closer for the same purpose: relaxation.
20 seconds
Applebaum recommends that people practice staring at a scene or object of their choice for at least 20 seconds.
“You don’t have to be exact; you can extend your break by a minute or so if you need to,” he advises. “You might even use this break to relax and double as a time for mindfulness.”
This moment can also be beneficial for the brain If you feel anxious or stressed about practicing at work, and burnout syndrome.
