Take Care of

Your Eyes

Rest your eyes and
rest your entire body.

Take a break every 20 minutes

To prevent eyestrain, try to rest your eyes when you’re working on a computer for long periods. For every 20 minutes of computer viewing, look into the distance for 20 seconds to give the eyes a chance to refocus.

Follow the 20-20-20 rule:

for every

20 minutes

of computer viewing

take a

20 second


focus on something

20 feet


The Student Health Service of the HKSAR suggests that for children aged six to 12 years, screen time should be limited to no more than two hours a day. For teenagers aged 12 to 18, it is recommended to take a short break after prolonged use of the computer and follow the 20-20-20 rule.

Try to blink more

10-15 seconds

Make a conscious effort to blink as often as possible. This prevents the surface of your eyes from drying out. You might even want to put a sticky note on your computer screen reminding you to blink every 10 to 15 seconds.

Keep the right distance

40-60 cm

When using a computer, keep your eyes at a distance of 40-60cm from the screen. Keep your sitting posture upright; and the position of the computer screen should be slightly lower than the level of your eyes.

Ensure proper lighting

Pay attention to the brightness of the screen, which should be adjusted in accordance with the brightness of the room you are working in. A flexible desktop will help to ensure you get sufficient sunlight.

Regular eye checks

Conduct eye check-ups on a regular basis, especially if you are over 40 years old.

Protect eyes from the sun

Protecting your eyes from the sun’s harmful rays is just as important as shielding your skin. UV rays put various kinds of pressure on the eyes, and prolonged exposure can damage both the eyes and the area round the eyes. In addition to suffering sunburn of the eyes, severe cases can result in permanent damage to the retina. It is recommended to wear sunglasses and provide UV protection for the area around the eyes when you’re spending a lot of time outdoors.

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