Eyesight protection: simple daily habits that actually help
Your eyes work all day. A few small changes can slow damage and keep vision sharper longer. Start with three easy moves you can do today: follow the 20-20-20 rule, adjust your screen and room lighting, and wear proper sun protection outdoors.
Screen and device habits that reduce strain
Most of us stare at screens for hours. Try this: every 20 minutes look at something 20 feet away for 20 seconds. It really cuts eye strain. Position your monitor about an arm’s length away (50–75 cm) and set the top of the screen at or slightly below eye level so you look down a bit.
Keep screen brightness close to room light—not blazing bright in a dark room and not too dim in daylight. Use larger fonts if you squint often. Night mode or blue-light filters can help your sleep if you use devices late, and anti-glare screens reduce flicker and headaches. Blink more—when you read or work you blink less, which causes dry eyes. Try a quick conscious blink every minute or use preservative-free artificial tears if your eyes feel dry.
Protective gear, lighting, and work setup
If you do close work, sunglasses don’t help indoors, but a desk lamp with a warm, indirect light helps reduce contrast strain. For outdoor time, pick sunglasses labeled 100% UV or UV400. When doing DIY, sports, or yard work, wear impact-rated safety glasses to prevent injuries—eye trauma is a quick way to long-term damage.
Set up your workspace ergonomically: chair height so your feet rest flat, monitor at proper distance, and a document holder if you switch between paper and screen. For kids, set screen time limits, encourage outdoor play (natural light helps eye development), and teach good posture early.
Nutrition and health habits that support vision
Eat color: leafy greens, orange vegetables, and fish with omega-3s support eye tissue. Foods rich in lutein and zeaxanthin (spinach, kale, eggs) link to better macular health. Vitamin A sources—carrots, sweet potatoes—help night vision. Quit smoking or avoid starting; smoking raises risk for macular degeneration and cataracts. Manage blood sugar and blood pressure—high levels damage small blood vessels in the eye.
When to see an eye doctor
Get a baseline eye exam in your 20s or 30s, then every 1–2 years after 40 or sooner if you have symptoms. See a doctor right away for sudden vision loss, flashes of light, new floaters, double vision, severe pain, or ongoing blurriness. Regular exams catch glaucoma, cataracts, and diabetic eye disease earlier, when treatment preserves more vision.
Small choices add up. Use breaks, protect from sun and injury, eat smart, and get checked regularly. Those steps will keep your eyes working better for longer.