Staring Too Long? Your Eyes Need The 10-10-10 Rule To Relax

Last Updated:July 11, 2025, 16:12 IST

In today’s digital savvy world, prolonged screen exposure has become the norm. Here’s a simple expert-backed method that can help you to relax your eyes.

In today’s screen-driven world, hours spent on gadgets have become the norm. Whether for work or leisure, many of us find ourselves glued to phones, laptops and TVs, often for longer than is healthy. This prolonged screen exposure can lead to digital eye strain, or computer vision syndrome, with symptoms such as dry eyes, blurred vision, and headaches.

Fortunately, experts recommend a simple yet effective solution: the 10-10-10 rule. Every 10 minutes, take a 10-second break to focus on something at least 10 feet away. This quick, mindful pause helps your eyes relax and refocus, combating the effects of blue light exposure and reduced blinking. By incorporating this easy habit into your routine, you can help protect your eyes from the strain of modern digital life.

What is the 10-10-10 rule?

The 10-10-10 rule is an easy and effective way to reduce eye strain during extended screen time. Every 10 minutes, take a 10-second break to focus on something at least 10 feet away. This quick exercise helps your eyes relax and refocus, easing discomfort and promoting better eye health. Repeat as needed to keep your vision comfortable throughout the day.

The Science Behind The 10-10-10 Rule

This simple practice allows your eyes to relax, refocus, and lubricate naturally, significantly alleviating digital eye strain symptoms. But why is it crucial? The answer lies in the blue light emitted by digital devices like mobile phones and laptops. Blue light disrupts the eyes’ natural blinking rate, leading to dryness and irritation. Normally, we blink around 15-20 times per minute, but prolonged screen time can reduce this rate, exacerbating eye discomfort.

When using screens, our blink rate drops significantly. That’s where the 10-10-10 rule proves helpful. During your 10-second breaks, you don’t need to stare at a specific object; simply look out the window, across the room or at anything about 10 feet away. Take a deep breath, count to 10, and let your eyes relax.

Additional Eye Health Tips

To further reduce digital eye strain and promote long-term eye health, consider these best practices:

Good Lighting: Ensure the room is well-lit and the screen’s brightness is adjusted accordingly.

Proper Screen Distance: Keep your screen 20-24 inches away from your eyes.

Regular Eye Exams: Schedule regular check-ups to monitor your eye health.

Blue Light Filters: Use filters or apps that reduce blue light emission from screens.

Proper Posture: Maintain good posture while using screens to reduce eye strain.

Stay Hydrated: Drink plenty of water to keep your eyes and skin hydrated.

By incorporating these habits into your daily routine, you can significantly reduce the risk of digital eye strain and promote overall eye health.

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