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.

Is Your Workplace Toxic? 3 Signs to Look For Before It Drains You

Sometimes it’s not one person — it’s the system. A toxic work environment doesn’t always look dramatic. Sometimes it’s silent, draining, or confusing. You start doubting yourself before you even realise what’s wrong.

Here are 3 reliable signs you’re in a toxic workplace — based on psychology, behavioural patterns, and what I’ve seen (and felt) in real teams.

Step 1: Observe the Emotional Tone (Especially in Meetings)

Toxic environments often have one thing in common: emotional tension. People are guarded, defensive, or passive-aggressive. Meetings feel unsafe. Criticism flows down freely — but feedback or support rarely goes up.

Red flags: blame-shifting, fear of speaking up, anxiety before Monday mornings.

💡 Psychology link: Environments high in threat and low in psychological safety increase cortisol and reduce collaboration.

Step 2: Look for Patterned Avoidance or Overwork

In toxic cultures, people tend to go to extremes: either avoiding work altogether or overworking to survive. Both are signs of deeper dysfunction — not personal failure.

Watch for: high turnover, unclear expectations, or a culture that praises burnout as “commitment.”

💡 Known pattern: Learned helplessness — when people stop trying to fix things because nothing changes anyway.

Step 3: Notice Changes in Your Confidence and Behaviour

One of the clearest signs of a toxic work environment is how you start to behave over time — especially if it doesn’t match how you are elsewhere.

Ask yourself:

• Do I second-guess myself more than I used to?
• Have I stopped speaking up, even when I know I’m right?
• Do I feel more anxious or withdrawn at work than in other areas of life?

These changes aren’t random — they’re often a reaction to a system that feels unsafe or invalidating.

💡 Psychology note: People adapt their behaviour in response to subtle power dynamics, unspoken rules, and emotional cues in their environment. It’s not about weakness — it’s about survival.

You’re not overreacting — you’re responding to what your environment has taught you.

Awareness is the first step. The next is to protect your peace, set boundaries, and quietly plan your exit if you need to. You deserve better — and you’re allowed to leave what’s hurting you.

3 Subtle Signs You Might Be Dealing with a Narcissist at Work

Not every difficult person is a narcissist — but some people consistently drain your energy, manipulate perception, and make you question your own competence.

If you suspect you’re dealing with someone high in narcissistic traits at work, here are 3 subtle but telling signs — based on behavioural science and real-world dynamics.

Step 1: Watch How They React to Criticism or Feedback

A person with narcissistic tendencies may appear confident — until they’re challenged. Then, their reaction often shifts dramatically.

Look for: defensiveness, blaming others, or attacking the messenger when receiving even mild constructive feedback.

💡 Psychology insight: Narcissists have a fragile self-image under the surface. Criticism threatens that — so they deflect, deny, or devalue in return.

Step 2: Pay Attention to Who They Undermine (and When)

They may flatter people above them but subtly tear down colleagues or subordinates — especially those who are competent or confident.

Red flags: backhanded compliments, gossip, credit-stealing, or creating “us vs. them” dynamics within teams.

💡 Term for this: Narcissistic triangulation — playing people against each other to maintain control or status.

Step 3: Track How You Feel After Interactions

Sometimes, your body knows before your brain does. After meetings, check in with yourself:

• Do you feel drained or confused?
• Do you question your worth or competence?
• Do you feel like you can’t win, no matter how well you perform?

💡 Tip: This emotional exhaustion is common when dealing with covert manipulation or ego-driven dynamics. Your discomfort is data.

You don’t need a diagnosis to set a boundary.

You don’t need to prove someone is a narcissist to protect your energy. Observe the patterns. Stay grounded in facts. And always document interactions if needed.

Awareness is the first step. Boundaries are the next.

We’ve all been there — sitting in front of the screen, fingers hovering, brain frozen. No motivation. No inspiration. Just… stuck.

But creativity isn’t about forcing ideas out of a tired brain. It’s about moving differently, thinking differently — and sometimes stepping away entirely.

Here’s what I do when I hit that wall, based on psychological research, personal trial-and-error, and wisdom from the writers I’ve studied.

Step 1: Step Away and Move (Literally)

When you’re mentally blocked, staying still usually makes it worse. Research shows that walking improves divergent thinking — the kind of thinking that generates new ideas.

Stephen King, in his book On Writing, walks daily — not just for health, but because movement creates momentum. Ideas often arrive when you’re not looking directly at them.

💡 Try this: Go for a 10–15 minute walk with no agenda. Or stretch. Or do a light chore. Let your body shift so your mind can follow.

👉 Read my review of On Writing here

Step 2: Use a Creative Prompt to Jumpstart Thought

Don’t wait for the “perfect idea.” Use a simple prompt to open the door. Prompts reduce decision fatigue and re-activate creative flow.

Try one of these:

• “What problem do I want to solve today?”
• “If I had to explain one idea I love to a friend, what would it be?”
• “What’s something I’ve figured out recently that might help someone else?”

Start with a question, not a blank page.

Step 3: Revisit Something You’ve Already Read or Written

When your brain feels empty, don’t force new ideas — borrow from your past thinking.

Re-read a book review, an old blog post, or even notes from a voice memo. Often, a single sentence will spark a whole new thread.

💡 I keep a page of past reviews for this exact reason: 👉 Explore my Book Reviews

Ideas don’t disappear — they hide in plain sight.

Creativity isn’t about forcing inspiration. It’s about changing your state.

When you’re stuck, step away. Ask questions. Reconnect with something meaningful you’ve already explored. The ideas will return — and they’ll often come back stronger.