Daily Eye Care Routine

1. Palming (1 min): Rub palms together, place warm hands over closed eyes. Gently wakes up eye muscles.

2. Eye rolling (1 min): Roll eyes slowly clockwise 5 times, then counter-clockwise 5 times.

3. Distance focus (1 min): Look out the window, focus on a distant point for 30 seconds.

4. Face wash: Wash face with cool water. Refreshes eye area and reduces puffiness.

5. Sunglasses: If going outside, wear UV-protective sunglasses.

20-20-20 rule: Every 20 min, look 20 feet away for 20 sec. Set a phone reminder.

Conscious blinking: Every 10-15 min at screen, blink rapidly 10 times.

Ergonomic check: Check screen distance (50-70 cm), brightness, and chair position.

Hydration: Keep water at your desk. Aim for 1 glass per hour — hydration affects tear quality.

Lunch break: 15-30 min screen-free. Walk outside if possible.

Mini exercises: Afternoon 2-3 min: near-far focusing, eye rolling, neck stretches.

1. Screen off: Turn off all screens at least 1 hour before bed. Supports melatonin.

2. Warm compress (5 min): Clean, warm cloth over closed eyes. Opens meibomian glands.

3. Palming (2 min): In dark room, cup palms over eyes. Deep breathing. Relieves day's eye strain.

4. Night care: If wearing contacts, remove and clean with solution. Never sleep in lenses.

5. Sleep environment: Dark, cool, quiet room. 7-8 hours of sleep is critical for eye repair.

• 2-3x/week: 10-min comprehensive eye exercise program
• Weekly: Ergonomic environment check
• Monthly: Nutrition check — enough vitamin A, lutein, omega-3?
• Yearly: Eye exam — important even without complaints