Evidence-Based Eye Health Education
Practical techniques and tools for balancing digital device use with eye health.
In today's digital world, managing screen time effectively is essential for maintaining eye health and overall wellbeing. This page provides evidence-based strategies and practical tools to help you balance your digital device use with eye health considerations.
Explore effective strategies for managing screen time, including the classic 20-20-20 rule and newer evidence-based approaches for digital wellness.
A review of eye exercises that have scientific support for reducing eye strain and improving comfort during extended screen time.
Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain and give your focusing muscles a break.
Use apps or timers to enforce regular breaks from screen time. Consider the Pomodoro Technique (25 minutes of work followed by a 5-minute break) or similar structured approaches.
Utilize built-in screen time management tools on your devices, such as Apple's Screen Time, Android's Digital Wellbeing, or Windows' Focus Assist to set limits and monitor usage.
Enable night mode or blue light filters on your devices, especially in the evening hours, to reduce potential disruption to your circadian rhythm and sleep patterns.
"The goal isn't to eliminate screen time—that's unrealistic in today's world. Instead, focus on creating healthy boundaries and habits that allow you to use digital devices while minimizing their potential negative impacts on your vision and overall health."
— Dr. Michael Thompson, MD, Pediatric Ophthalmologist