Many of us spend most of the day looking at a screen. That does not have to mean sore eyes, a stiff neck and constant tiredness — small habits, repeated daily, make a real difference.
Three habits that help
First, follow the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for 20 seconds. Second, stand up and move for a few minutes every hour — stretch, walk to get water, or simply change position. Third, keep your screen at eye level and your feet flat on the floor, so your neck and back are not working harder than they should.
Drink water through the day, eat a proper lunch away from your desk when you can, and give your eyes a real break in the evening. Healthy work is not about expensive equipment — it is about noticing what your body needs and building small breaks into every day.