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Working at a Screen All Day? 3 Steps to Relieve Computer Vision Syndrome (CVS)

Burning eyes, tight neck, foggy head — if you spend hours at a screen, you’ve probably felt the effects of Computer Vision Syndrome. Also called digital eye strain, CVS is real, and it’s more than just eye fatigue — it affects posture, focus, and mood too.

Here’s how to relieve it in 3 simple, science-backed steps — including a physical tool that can help release built-up tension.

Step 1: Use the 20-20-20 Rule (But Actually Do It)

Every 20 minutes, look at something 20 feet away for 20 seconds. It sounds basic, but it gives your eye muscles a break and reduces visual fatigue.

🔬 How Your Eyes Focus on Screens:

Ciliary Muscle Contraction: When you look at a screen (or any close object), your eyes use the ciliary muscles to change the shape of the lens — a process called accommodation. This allows you to focus up close.

Prolonged Near Work: Staring at a screen for long periods keeps these muscles in a constant state of contraction. Over time, this causes fatigue, blurred vision, and headaches — key symptoms of digital eye strain (Computer Vision Syndrome).

🌿 Why Looking Into the Distance Helps:

When you shift your gaze to something far away — like looking out a window — the ciliary muscles relax and the lens flattens. This process relieves muscular tension in the eye, just like stretching relieves stiffness after holding a tight physical posture.

💡 Tip: Set a recurring timer, or attach the habit to another task (like standing up or drinking water). It’s a small break with big benefits for long-term eye health.

Step 2: Relax the Muscles Behind the Screen Time

Computer work strains more than your eyes — it tightens your neck, shoulders, and upper back. That tension can lead to headaches, foggy thinking, and long-term posture issues.

💆 Try this: Use a physical relaxation aid like a neck massager for 10–15 minutes at the end of the day (or between tasks).

Step 3: Reset Your Screen Environment

A few small tweaks can reduce eye and neck strain immediately:

  • Position your monitor so the top is at eye level
  • Increase font size and reduce brightness
  • Use night shift or blue light filters, especially after dark

💡 Bonus: Try using warm, indirect lighting near your workspace — it reduces glare and relaxes your visual system.

Your screen might be essential — but strain doesn’t have to be.

Use these 3 steps to give your mind, body, and eyes the reset they deserve. Even a few small shifts in your day can protect your vision, boost your focus, and support long-term comfort.

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How to Finally Start Going to the Gym: 3 Simple Steps to Get Moving

We all know exercise is “good for us” — but that’s not always enough to actually go. If you’ve been meaning to start the gym (for weeks… months… forever), here’s a 3-step approach to finally make it happen.

Step 1: Understand Why You’re Not Going (It’s Not Laziness)

If you’re avoiding the gym, it’s probably not because you’re lazy — it’s because exercise can feel unnatural, overwhelming, or emotionally loaded.

Reading the science behind it helped me shift my mindset. This book changed everything: 👉 Read my review of Exercised by Daniel Lieberman

Learning how our brains and bodies evolved made exercise feel less like punishment — and more like a smart, human choice.

Step 2: Find a Gym That Offers Real Support (Not Just Machines)

Look for a gym that’s beginner-friendly and includes real guidance. Many offer a free induction session and free periodic 1:1 personal trainer appointments — often every 6 weeks — to help you set goals and learn how to use equipment properly.

💡 Tip: Don’t sign up blindly. Visit in person, ask about their trainer support, and choose a place that feels welcoming and supportive.

Those regular 1:1 sessions can make a huge difference in building your confidence and staying on track — especially if you’re new to fitness.

Step 3: Focus on Showing Up, Not Crushing It

Your only goal in the beginning: just go. Even if you walk for 10 minutes. Even if you don’t break a sweat.

The habit of showing up is the foundation. Intensity comes later — but routine is built first.

💡 Why it works: Identity-based habits (“I’m someone who goes to the gym”) stick better than goal-based ones (“I want to lose 10kg”).

Movement isn’t punishment — it’s a way to reconnect with your body.

Start where you are. Walk in, breathe, move, leave. Then do it again tomorrow. This is how it begins.