Screen Eye Strain & Digital Wellness

Help me reduce eye strain and the physical effects of too much screen time.

Screen hours per day: [HOURS]
Symptoms: [DRY EYES / HEADACHES / BLURRED VISION / NECK PAIN / FATIGUE]

Setup: [LAPTOP / MONITOR / DUAL SCREENS / PHONE HEAVY]

Provide:
1. **20-20-20 Rule**: How to implement it with reminders that actually work
2. **Screen Settings**: Brightness, blue light, font size, and contrast adjustments
3. **Workspace Lighting**: How to set up lighting to reduce glare and strain
4. **Monitor Positioning**: Exact distances and angles for different setups
5. **Blink Training**: Consciously increasing blink rate (we blink 66% less at screens)
6. **Eye Exercises**: 5 exercises to rest and strengthen tired eyes
7. **Break Schedule**: A realistic break pattern for intensive screen work
8. **Phone Habits**: Reducing phone screen strain specifically
9. **Blue Light Truth**: What the evidence actually says about blue light glasses
10. **When to See an Optician**: Signs that your eyes need professional assessment

Help me reduce eye strain and the physical effects of too much screen time.

Screen hours per day: [HOURS]
Symptoms: [DRY EYES / HEADACHES / BLURRED VISION / NECK PAIN / FATIGUE]
Setup: [LAPTOP / MONITOR / DUAL SCREENS / PHONE HEAVY]

Provide:
1. **20-20-20 Rule**: How to implement it with reminders that actually work
2. **Screen Settings**: Brightness, blue light, font size, and contrast adjustments
3. **Workspace Lighting**: How to set up lighting to reduce glare and strain
4. **Monitor Positioning**: Exact distances and angles for different setups
5. **Blink Training**: Consciously increasing blink rate (we blink 66% less at screens)
6. **Eye Exercises**: 5 exercises to rest and strengthen tired eyes
7. **Break Schedule**: A realistic break pattern for intensive screen work
8. **Phone Habits**: Reducing phone screen strain specifically
9. **Blue Light Truth**: What the evidence actually says about blue light glasses
10. **When to See an Optician**: Signs that your eyes need professional assessment