— A Simple Self-Care Guide with Useful English Phrases —
Many people today feel their eyesight is getting worse because of long hours on smartphones and computers.
Here are practical daily habits that may help reduce eye strain and support clearer vision — explained with easy English phrases.
🌟 1. Practice the 20-20-20 Rule
Phrase:
“Follow the 20-20-20 rule.”
After 20 minutes of screen time, look at something 20 feet (about 6 meters) away for 20 seconds.
This simple routine helps relax your eye muscles and is recommended by eye doctors worldwide.
🌟 2. Keep Proper Lighting
Phrase:
“Keep your workspace well-lit.”
Reading or using a phone in a dark room increases eye strain.
Adjust both your room lighting and screen brightness so that your eyes don’t have to work too hard.
🌟 3. Cut Down Blue Light Exposure
Phrase:
“Reduce blue light exposure.”
Blue light can cause eye fatigue and affect your sleep quality.
Use blue-light-cut glasses or activate night mode on your device.
🌟 4. Warm Your Eyes
Phrase:
“Warm your eyes to relax them.”
A warm towel or a steam eye mask improves blood circulation and eases tension around the eyes.
Just 10 minutes a day makes a noticeable difference.
🌟 5. Blink More Often
Phrase:
“Don’t forget to blink more often.”
When looking at screens, we blink less, causing dryness and focusing problems.
Try simple “blinking exercises” throughout the day.
🌟 6. Keep a Proper Distance
Phrase:
“Keep a proper distance from the screen.”
Ideally:
- Smartphone → 30 cm or more
- Computer → 40–50 cm
Maintaining good posture also helps reduce unnecessary strain.
🌟 7. Try Simple Eye Exercises
Phrase:
“Try simple eye exercises.”
Examples:
- “Focus near and far.” Move your focus between a near object and a distant one.
- Slowly move your eyes up, down, left, and right.
- Gently massage the muscles around your eyes.
These exercises support your eye’s focusing ability.
🌟 8. Get Enough Sleep
Phrase:
“Get enough sleep to rest your eyes.”
Sleep is when your eyes recover the most.
Chronic lack of sleep can contribute to blurry vision and eye fatigue.
🌟 9. Eat for Eye Health
Phrase:
“Eat foods that support eye health.”
Recommended nutrients:
- Lutein (spinach, broccoli)
- Omega-3 (salmon, walnuts)
- Vitamin A (carrots, eggs)
👓 Summary
There is no magic trick to instantly restore eyesight, but small daily habits can greatly improve eye comfort and clarity.
Key phrases:
- “Take care of your eyes every day.”
- “Small habits make a big difference.”
- “Your vision is worth protecting.”
