Good Screen Habits
Computers are wonderful tools, but looking at a screen for too long without breaks causes problems. Your eyes get tired, your neck and back become stiff, and your sleep can suffer. Good screen habits keep you healthy while you enjoy using a computer.
ðïļ What Happens When You Stare Too Long
| Body Part | Problem from Too Much Screen Time | Simple Fix |
|---|---|---|
| Eyes ð | Dry, tired, blurry vision | Blink often; take eye breaks |
| Neck ðĪ | Stiffness and pain from looking down | Keep screen at eye level |
| Back ðĶī | Slouching causes backache | Sit straight with feet flat on the floor |
| Hands â | Wrist pain from long typing sessions | Take short breaks and stretch fingers |
| Sleep ðī | Screens before bed disturb sleep | Stop screens at least 30 minutes before bedtime |
The 20-20-20 Rule
The 20-20-20 rule is the easiest way to protect your eyes. Every 20 minutes, look at something 20 feet (about 6 metres) away for 20 seconds. This relaxes the eye muscles and reduces strain.
âąïļ The 20-20-20 Rule â Animated
Correct Sitting Position at a Computer
The way you sit at a computer matters as much as how long you sit. A correct posture stops back pain and neck strain.
| Body Part | Correct Position |
|---|---|
| Back | Straight against the chair â do not slouch |
| Feet | Flat on the floor (or on a footrest) |
| Elbows | Bent at about 90 degrees when typing |
| Screen | At eye level â not too high or too low |
| Eyes | About 50â70 cm from the screen |
Example: Imagine holding a heavy book with your arms stretched out for one hour. Your arms would ache. Your eyes work the same way â staring at one distance for too long tires them. The 20-20-20 rule gives your eyes a rest so they stay comfortable.
âïļ Exercise
| # | Question |
|---|---|
| 1 | What is the 20-20-20 rule? |
| 2 | How far should your eyes be from the screen? |
| 3 | Name one problem caused by looking at a screen too long. |
| 4 | How should your feet be positioned when sitting at a computer? |
| 1. | Every 20 minutes, look at something 20 feet away for 20 seconds |
| 2. | About 50â70 cm from the screen |
| 3. | Dry or tired eyes, neck pain, back pain, or disturbed sleep |
| 4. | Flat on the floor or on a footrest |
Quick Review
| Question | Answer |
|---|---|
| What does the 20-20-20 rule protect? | Your eyes from strain and tiredness |
| How should you sit when using a computer? | Back straight, feet flat, elbows bent at 90°, screen at eye level |
| When should you stop using screens before sleep? | At least 30 minutes before bedtime |