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10 Easy Ways To Protect Your Eyes From The Harms of Digital Devices

10 Easy Ways To Protect Your Eyes From The Harms of Digital Devices

Most people, myself included, spend a considerable amount of time in front of digital devices like laptops, tablets, and smartphones without protective glasses. Unfortunately, they are simply unaware of the harmful effects that these digital devices have on the eyes. Those who are aware don’t seem know that there are easy ways to protect their eyes. If you want to protect your eyes, below are some easy tips that you can incorporate into your daily routine without throwing away your digital devices.

1. Exercise your eyes

If you keep your eyes glued to a digital device without blinking or flexing them a bit, they will get accustomed to that device distance. You will experience problems when trying to focus on anything farther or closer to the device. You should try to move your eyes around more, changing their position or flexing them every 20 minutes or less.

2. Sit a few inches away from your digital device

Optometrists recommend that you sit at least an arm’s length away from your digital screen. If you are working on a desktop computer, you will need to position it properly to reach the base of your fingers when your arm is extended fully.

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3. Expose your eyes to the daylight

Go out for a nature walk after you have spent some time in front of a screen. Daylight will help to adjust your natural circadian rhythms and reconnect your eyes with nature, thus improving your mood and sleep.

4. Adjust your screen lighting

Your screen lights should be adjusted in relation to your environment. If you are in a brightly lit room, you will need to increase your screen’s brightness setting. If you are working in a dim room, you will need to decrease your screen’s light settings.

5. Reduce glare from your device screen

There are several ways you can do this, such as keeping the screen clean, sitting away from open windows, using lower voltage bulbs, or blocking the incoming rays or flashes.

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6. Ask your doctor to recommend specialized glasses

Your doctor may recommend you use specialized glasses to reduce glare and eyestrain from your digital device. These glasses will help protect your eyes from harmful glare whenever you use them. Keep in mind that reading glasses don’t protect your eyes from this glare.

7. Protect your eyes with your diet

A good diet prevents the eyes from getting sick or treats eyes that have been affected by the harmful effects of digital devices. Foods that contain plenty of vitamin C, vitamin A, Zinc, and omega-3 fatty acids improve eye vision and the performance of the nerves.

8. Position your screen 5 inches below your eye level

This will ensures that a greater percentage of your eyeballs are protected by your eyelids, since your eyes are opened at a smaller angle.

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9. Take regular breaks

Eye experts recommend that for every two hours that you are glued to a digital device, you should take a break for 15 to 20 minutes. During the breaks, you should allow your eyes to blink, rest, and re-lubricate. Taking regular breaks will protect not only your eyes but also your general health.

10. Limit your digital device use

In fact, limiting the time you are seated in front of a digital device and using protective glasses are the two most effective ways of minimizing the harmful effects of your digital screens. If you are unable to reduce use, at least cut back before bedtime.

Never let an eye problem be a hindrance to your work or fun if you are a regular user of digital devices. By following the above tips, you will help protect your eyes from the problems brought about by digital devices.

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Featured photo credit: eyes/Ahmed Sinan via flic.kr

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Paisley Hansen

Freelance Writer

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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