Screen breaks work best when they are short, regular, and easy to remember. The goal is not a perfect protocol; it is a repeatable change of focus and posture.
Look farther away
Near work keeps your visual focus at a fixed distance. During a break, look across the room or out a window and let your gaze move between different distances.
Blink and move
Blink naturally, roll your shoulders, and change position. A useful break is a whole-body reset, not another minute spent reading a smaller screen.
Use a cue that already exists
Take a visual break after a meeting, when a timer ends, or between focused work blocks. Reliable cues are easier to sustain than memory alone.
Know when to seek help
Persistent pain, changes in vision, or recurring headaches deserve professional attention. A break routine is supportive, not diagnostic care.