DB-F0220 secIncrease text size before leaning forward
Topic · 8 cards · draft
What can I try for tired eyes during screen work?
Try readable text, fewer reflections and pauses away from the screen. The exact eye-break dose remains uncertain, and persistent discomfort or blurred vision needs an eye examination.
- Foundation 4
- Growth 3
- Mastery 0
- Challenge 1
Start here
Three easy first steps.
Foundation cards: small, daily, and hard to fail. Pick one and pin it up today.
Every card for this topic
Then climb.
Foundation 4
Small recurring actions with little setup. Choose anchors that fit your day.
DB-F0220 secIncrease text size before leaning forward
DB-F0320 secMove your active window straight ahead
DB-F0520 secLook far away for 20 seconds
DB-F0615 secBlink slowly five times after sending
Growth 3
Practices that need preparation, a recurring slot or a useful tool.
DB-G012 minMove one reflection off your screen
DB-G045 minDo a screen-free task for 5 minutes
DB-G0530 secAim the desk fan away from your face
Challenge 1
A bounded mission with a clear finish. It can combine practices over days or weeks.
DB-C0120 minEat lunch without screens for 20 minutes
Sources
Singh S, Keller PR, Busija L, McMillan P, Makrai E, Lawrenson JG, Hull CC, Downie LE. Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database of Systematic Reviews, 2023, CD013244. Read the source ↗
Johnson S, Rosenfield M. 20-20-20 Rule: Are These Numbers Justified? Optometry and Vision Science 100(1):52-56, 2023. Read the source ↗
Talens-Estarelles C, Cervino A, Garcia-Lazaro S, Fogelton A, Sheppard A, Wolffsohn JS. The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Contact Lens and Anterior Eye 46:101744, 2023. Read the source ↗
OSHA. Computer Workstations: Monitors. eTools, undated, accessed 2026-09-29. Read the source ↗
OSHA. Computer Workstations: Workstation Environment. eTools, undated, accessed 2026-09-29. Read the source ↗
From the screen to the fridge
Put the card where the habit happens.
Every deck is free to download and print at home, then pin up: on the fridge, the mirror, beside the monitor. Or get the printed edition, ready to pin up the day it arrives.