Eye Health Balance

Assess your screen time habits and get personalized tips for healthier digital device use

Question 1 of 10

How many hours of screen time do you have on a typical weekday?

Include work, leisure, and mobile device usage (0-16 hours)

What's your longest continuous screen session without a break?

Typical longest stretch without getting up or looking away (0-240 minutes)

How often do you follow the 20-20-20 rule? (Every 20 minutes, look at something 20 feet away for 20 seconds)

20-20-20 rule adherence

How would you rate your room lighting and glare management?

Room lighting and glare quality

How well does your screen brightness match your ambient lighting?

Screen brightness matching

What's your typical viewing distance from your screen?

Measure from your eyes to the screen (20-100 cm, ideal: 50-70 cm)

How often do you experience eye dryness or irritation during screen use?

Eye dryness and irritation frequency

How often do you experience headaches or eye strain after screen use?

Headache and eye strain frequency

How often do you use night mode or blue-light filters after sunset?

Night mode and blue-light filter usage

How many minutes of outdoor daylight exposure do you get daily?

Time spent outdoors in natural light (0-180 minutes, recommended: 60+ minutes)
75 Score

Good Eye Health Balance

You have solid eye health habits with some areas for optimization to reduce digital eye strain.

Assessment completed:

Personalized Eye Health Recommendations

The 20-20-20 Rule

  • Every 20 minutes, look at something 20 feet (6 meters) away
  • Hold your gaze for at least 20 seconds
  • Set phone or computer reminders to help build this habit
  • Use the time to blink consciously and stretch your neck

Optimal Lighting Setup

  • Position your screen perpendicular to windows to avoid glare
  • Use ambient lighting that's about half as bright as your screen
  • Avoid working in complete darkness with only screen light
  • Consider an anti-glare screen filter for problem environments

Screen Brightness Optimization

  • Enable auto-brightness on your devices when available
  • Manually adjust brightness to match surrounding light levels
  • Avoid dazzling bright screens in dark rooms
  • Use dark mode in low-light environments

Proper Viewing Distance

  • Maintain 50-70 cm (arm's length) from your screen
  • Adjust chair height so eyes are level with top of monitor
  • Increase font size rather than leaning closer to screen
  • Use monitor risers or adjustable arms for proper positioning

Combat Eye Dryness

  • Practice conscious blinking - we blink 3x less when looking at screens
  • Use the "palming" technique: cup hands over closed eyes for 30 seconds
  • Consider a humidifier if your workspace is very dry
  • Try preservative-free artificial tears for persistent dryness

Reduce Eye Strain

  • Check your vision prescription is up to date
  • Take regular breaks from continuous screen sessions
  • Ensure proper ergonomics: feet flat, back supported
  • Consider computer glasses with anti-reflective coating

Blue Light Management

  • Enable night shift/f.lux 2-3 hours before bedtime
  • Use warm lighting in evening hours
  • Reduce overall screen brightness in dim environments
  • Consider blue light filtering glasses for extended use

Natural Light Exposure

  • Aim for 60+ minutes of outdoor time daily
  • Take short breaks outside during work hours
  • Focus on distant objects when outdoors
  • Natural light helps regulate circadian rhythms

Workplace Ergonomics

  • Position monitor 20-26 inches from your eyes
  • Top of screen should be at or below eye level
  • Adjust chair so feet are flat on floor
  • Keep keyboard and mouse at elbow height

Eye Exercises

  • Focus shifts: Alternate focus between near and far objects
  • Figure 8s: Trace imaginary figure 8s with your eyes
  • Palming: Cover eyes with palms for 30 seconds
  • Slow blinks: Close eyes slowly, hold for 2 seconds, open slowly

Disclaimer: Educational only — not medical advice. If symptoms persist or worsen, consult an eye-care professional.