Good Visual Habits
Good Visual Habits
Good visual habits will also go a long way to promoting efficient vision for working and learning.
1. Chin-to-elbow. Do all sustained near tasks and activities (smartphone, iPad, reading, drawing or computer) at or beyond this distance – not any closer.
2. 20 – 20- 20. Every 20 minutes, look 20 meters away for 20 seconds to relax the eyes.
3. Centre yourself. Sit comfortably, upright when reading. Breathe in slowly to gently extend the spine. Try to maintain your back erect while you read and write. Avoid reading while lying on your stomach on the floor, and only read in bed if sitting somewhat upright.
4. Let there be light. Work in good general light, with local lighting directed on to your near task. The light on the task should be about two to three times brighter than the surrounding background. Do not let kids read in the dark or with a torch under the blankets!
5. 20 degrees is perfect. If you can, tilt your work up about 20 degrees (this slopes up about 10cm in 30cm) for reading, studying or writing. You will now be more upright and able to work farther away from the task than working flat on the desk.
6. Self-awareness. Be aware of the space between yourself and the page when beginning to read. Maintain your awareness of things around the book you’re looking at.
7. Two big steps. Sit at least 1.5 to 3m from the T.V. Kids; no closer than two of the biggest steps you can make from the front of the T.V.
8. Time out. Avoid screens, reading and sustained near activities when travelling in a vehicle, and prolonged readying or study when tired, or within 30 minutes of waking or falling asleep.
9. Out you go. Very few of our ancestors had visual problems. Research shows that time outdoors helps prevent some visual conditions. At least 2 hours a day outdoors significantly reduces the risk of short-sightedness.