What Is The 10-10-10 Rule? A Simple Eye Care Routine For Mobile And Laptop Users

We're living in a screen-dominated world where digital devices have become an integral part of our daily lives, leading to a significant increase in screen time and potential risks to our eye health. Whether it's for work, entertainment or simply to pass the time, our eyes are bearing the brunt of prolonged exposure to digital devices. As a result, many of us are experiencing the uncomfortable symptoms of digital eye strain including dry, irritated eyes, blurred vision and debilitating headaches.

While completely disconnecting from screens may not be a realistic option, neglecting our eye health is not a viable solution either. Fortunately, experts have devised a simple yet effective strategy to mitigate the risks associated with screen time and it's easier than you think. It is the 10-10-10 rule. Let's understand what this rule talks about and how it can benefit eye health.

What Is The 10-10-10 Rule?

To combat digital eye strain, experts recommend following the simple yet effective 10-10-10 rule. This technique involves taking regular breaks to give your eyes a chance to rest and recover. Take a brief 10-second timeout every 10 minutes to gaze at something 10 feet away, giving your eyes a much-needed break from the screen's glare. This brief interruption allows your eyes to relax, refocus and replenish their natural moisture, significantly reducing the discomfort and fatigue associated with prolonged screen time.

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How It Helps?

The blue light emitted by digital devices such as smartphones and laptops can interfere with our eyes' natural blinking pattern, leading to dryness and irritation. Typically, we blink around 15-20 times per minute but this frequency significantly decreases when we're engrossed in screens. To combat this issue, incorporating regular breaks like the 10-10-10 rule can be beneficial. During these brief pauses, simply gaze out the window across the room or at an object at least 10 feet away, allowing your eyes to relax and rejuvenate.

A simple eye care routine for mobile and laptop users (Image Credits: Freepik)

Tips To Maintain Eye Health

Adjust Screen Settings

Adjusting your screen settings can significantly reduce eye strain. Ensure the brightness and contrast are comfortable for your eyes. Also, adjust the colour temperature to reduce blue light emission which can contribute to eye fatigue.

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Maintain Proper Posture

Sitting comfortably with good posture while using digital devices is vital to reduce eye strain. Sit comfortably with your feet on the floor, keep your monitor at a distance and position it directly in front of you to avoid straining your eyes.

Take Frequent Breaks

Taking frequent breaks from digital devices is essential to reduce eye strain.