Long hours at school looking at screens and sitting can strain your eyes and body. Here’s how to protect yourself.
The 20-20-20 Rule for Eyes
Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes a break from close-up focus.
Blink More Often
When concentrating on screens or books, we forget to blink. This dries out your eyes. Remind yourself to blink fully and frequently.
Adjust Screen Brightness
Your screen shouldn’t be much brighter or dimmer than your surroundings. Position it slightly below eye level, about an arm’s length away.
Stand and Stretch
Between classes, stand up, roll your shoulders, stretch your arms above your head. Even 30 seconds helps.
Walk During Breaks
Instead of sitting during lunch or free periods, take a walk. Moving your body prevents stiffness and boosts energy.
Adjust Your Posture
Sit with your back supported and feet flat on the floor. Your shoulders should be relaxed, not hunched forward.
Stay Hydrated
Dehydration contributes to eye strain and fatigue. Drink water throughout the day.
Tell an Adult If Pain Persists
If you get frequent headaches, eye pain, or neck aches, tell a parent. You might need an eye exam or adjustments to your workspace.
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