5 Daily Habits to Protect Eye Health

When you purchase through links on our site, we may earn an affiliate commission

If you’re reading this on a screen (and chances are you are), your eyes are working harder than ever. With the rise of remote work, online learning, and digital entertainment, eye strain has reached record levels.

The good news? There are simple, science-backed daily habits you can follow to protect and preserve your vision well into the future.

From blue light exposure prevention to nutrient-rich eating, this guide breaks down five powerful and easy-to-start habits to keep your eyes strong and your vision sharp.

Protect your sight starting today—because your eyes deserve more than just a quick break.

Why Daily Eye Care Matters More Than You Think

How modern life is straining our eyes

Whether you're scrolling through social media or attending virtual meetings, prolonged screen time can lead to digital eye strain, also called computer vision syndrome. According to the American Optometric Association, symptoms include dry eyes, blurred vision, headaches, and neck pain.

Recent estimates show that the average adult now spends over 7 hours a day looking at screens. This continuous exposure doesn’t just cause momentary discomfort—it may also have lasting effects on your vision over time.

Common signs your eyes need more care

Frequent eye fatigue or soreness during work
A tendency to squint when reading up close or far away
Dryness, excessive tearing, or itchiness
Increased sensitivity to light

If these warning signs sound familiar, now’s the time to act—not just with occasional eye drops, but with lasting daily changes.

Long-term benefits of protecting your vision now

Caring for your eyes today can significantly reduce your chances of developing age-related eye diseases like macular degeneration, glaucoma, and cataracts down the road.

Want to go deeper? Prevention starts with brain-boosting nutrition and simple strategies—like the five you're about to learn.

Habit 1: Follow the 20-20-20 Rule to Prevent Digital Eye Strain

What the 20-20-20 rule is and why it works

It’s a simple formula: every 20 minutes, look at something 20 feet away for at least 20 seconds.

This eye reset relaxes the muscles that are strained from prolonged focusing on nearby objects—especially screens. Optometrists recommend this technique because it mimics natural eye movement and helps prevent ocular fatigue.

Simple ways to build this habit into your workday

Set a phone alarm or smart watch reminder
Use apps like EyeCare or Awareness to ping you
Stand up and stretch while following the 20-20-20 rule

Consider trying Gunnar Intercept Blue Light Blocking Glasses to reduce blue light and enhance this effect during extended screen use.

Habit 2: Wear Sunglasses Every Day – Even When It’s Cloudy

How UV rays damage your eyes over time

Ultraviolet (UV) radiation doesn’t disappear when the sky turns grey. Over time, cumulative UV exposure can lead to cataracts, photokeratitis, and retinal damage.

Even a quick walk without proper eye protection exposes you to harmful rays, speeding up age-related eye problems.

What to look for when choosing protective sunglasses

Choose lenses that block 100% of UVA and UVB rays
Opt for oversized frames for added coverage
Polarized lenses help reduce glare while driving or at the beach

Top pick: Maui Jim Peahi Polarized Sunglasses combine fashion and full-spectrum protection for daily use.

Habit 3: Stay Hydrated and Eat Eye-Healthy Foods

Nutrients that support eye health

A diet rich in vitamin A, lutein, zeaxanthin, and omega-3 fatty acids plays a critical role in vision clarity and macular health.

Vitamin A: Carrots, sweet potatoes, eggs
Lutein/Zeaxanthin: Kale, spinach, corn
Omega-3s: Salmon, flaxseed oil, walnuts

Supplement option: Nordic Naturals Ultimate Omega Softgels help fill dietary gaps and support eye moisture and focus.

You might also be interested in our top anti-inflammatory foods, which benefit both vision and cardiovascular health.

Easy food swaps and hydration habits for better vision

Swap sugary snacks for berry chia parfaits
Add leafy greens to smoothies or omelets
Carry a reusable water bottle to remind yourself to sip hourly

Habit 4: Practice Proper Screen Ergonomics

Optimize lighting, distance, and screen settings for eye comfort

Your screen should be about 20–28 inches from your eyes, with the center 4–5 inches below eye level. Avoid screen glare by using soft overhead lighting and matte finishes.

How to set up a vision-friendly home office or study space

Use an external monitor at correct alignment
Adjust brightness and contrast to match ambient light
Add greenery or a window view for focal variety

For more home-office wellness tips, see our mindfulness guide for reducing digital stress.

Habit 5: Prioritize Sleep and Give Your Eyes Adequate Rest

The link between sleep quality and eye health

Chronic sleep deprivation can cause dry eyes, twitching, and blurred vision. During REM sleep, your eyes replenish nutrients and restore tear balance.

If you're struggling to get enough rest, check out these insomnia remedies for deeper eye recovery.

Overnight recovery: why your eyes need downtime

Think of sleep as your eyes' "charging station." Without adequate rest and darkness, photoreceptors in the retina become overstimulated and less resilient to daytime brightness.

Build Better Eye Habits for Life

When to schedule an eye exam—even if your vision seems fine

Experts recommend comprehensive eye exams every 1–2 years starting at age 18. Early signs of glaucoma, diabetes-related retinopathy, and even neurological issues can be caught in routine check-ups.

Daily reminders and routines to keep your eye health on track

Use sticky notes or wallpapers reminding you to blink
Pair eye habits with wellness routines like yoga breaks

How can I tell if my kids are developing vision problems?

Watch for frequent squinting, reading difficulty, and rubbing their eyes while using screens. An early exam is essential.

Should I wear blue light glasses at night?

Yes, especially 2–3 hours before bed to reduce melatonin disruption and prepare your eyes for natural rest.

What’s the best eye supplement for screen users?

Omega-3s like Nordic Naturals Ultimate Omega help reduce dryness and support tear flow.

Does eye strain mean I need glasses?

Not always. Eye strain is often caused by screen habits and poor lighting. See an optometrist to evaluate.

Conclusion

Your eyes are your gateway to the world—give them the daily care they deserve. By incorporating these five habits, you’re not just preventing strain; you’re investing in lifelong visual wellness.

Ready to start seeing—and living—better? Begin with just one habit this week and build from there. Your future self will thank you.

Recommended Products: