We live in a world increasingly filled with screens, and while most Americans Report severe screen fatigue, Our modern working and lifestyle habits have made it almost impossible to avoid exposure to blue light.
In a particularly bleak statistic, researchers estimate that the average American adult will spend the equivalent of 44 years of his life spent staring at the screen.
A common result of all that screen time? eye strain.
A The poll is already out Seven out of 10 adults experience screen-related eye strain. Worryingly, four in 10 rarely remember to rest their eyes, while 20% never rest at all.
Board-Certified Optometrist Bryce Appelbaum, OD, FCoVD, Health site Mind Body Green explains A simple hack can help ease the pain.
“We should apply the 20-20-20 rule. “Which means taking a break every 20 minutes to look at something at least 20 feet away for at least 20 seconds,” Applebaum advises.
Applebaum says the 20-20-20 rule should be applied whenever someone spends a long time reading, writing, or looking at things near or far away.
This type of meditation is akin to serious exercise for the eyes—which are, after all, muscles.
Applebaum makes an analogy between fists and eyes.
“If you ball your hand into a fist, after a few seconds the muscles in your hand will begin to tire and become weak,” he says. “However, if you open your fist and close it again, you can hold the fist longer.”
The same logic applies to the eye muscles. As our eyes face the screen, our pupils constrict or become smaller, a process called myosis.
“It’s the equivalent of clenching a fist,” Applebaum says.
And just as it is important to open closed fists, similarly it is important to clean the eyes.
20 minutes
To try the trick for yourself, start with an easy-to-track start time; Applebaum suggests the end of the hour.
“Then every 20 minutes, you’ll know it’s time for a quick break. If you want, a timer can also help with consistency, but it can be a hassle throughout the day,” he says.
20 feet
When you reach the 20 minute mark, turn away from the screen and find something to watch that is at least 20 feet away, feeling the need to get up and cast your gaze to something outside. Might be possible,
Whatever the focal point is, make sure your eyes feel comfortable when you look at it. Bonus: Get Up Counts as a mini-movement, Experts say an active break could outweigh the health risks Of desk job.
Applebaum notes that if you have difficulty seeing things far away, focus on something nearby with the same purpose: relaxation.
20 seconds
Applebaum encourages people to train their eyes on a scene or object of their choice for at least 20 seconds.
“It doesn’t have to be exact, and you can even extend your breaks by a minute or two if you feel the need,” he advises. “You may also find this break relaxing, allowing it to double as a mindfulness moment.”
This moment can be equally beneficial for the brain For the eyes, like Research has shown that Practice in the workplace can be an effective buffer against anxiety, stress, and burnout,
