eye health protocol

Support eye health with daily sunlight and outdoor time, frequent distance viewing, focus exercises, and self-generated optic-flow activities.

1. Low-angle sunlight: Get 2–10 minutes of sunlight in the morning and again in the evening when the sun is low. If sunlight is scarce, bright artificial light—especially blue light—may help provide the daytime signal, though it does not replace outdoor time for reducing myopia risk. 1

2. Break up close work: After about every 30 minutes of focused work, relax your eyes by looking up and allowing panoramic, unfocused vision. After 90 minutes of close viewing, aim for 20–30 minutes outdoors, or otherwise spend time looking at things that are not close up. 2

3. Outdoor time: Aim for about two hours outdoors daily, even when it’s cloudy. Regular outdoor time is associated with a lower likelihood of developing myopia; it can count while reading or doing other activities outside. 3

4. Near-to-far focusing: Practice accommodation by bringing an object close until you feel eye strain, then moving it away until your eyes relax; repeat briefly and give your eyes a rest by looking at a horizon or using a soft gaze. 4

5. Optic flow: Walk, cycle, or swim so your own movement carries visual scenery past your eyes. This self-generated optic flow is described as beneficial for the visual system and mood. 5