Eye break timer
Every 20 minutes, look more than 6 metres (20 feet) away for 20 seconds. Start the timer and keep the tab open: it will call you and play a soft chime when the 20 seconds are over.
Next eye break in
20:00
Press start and get back to work.
Keep this tab open. Browsers may slow down timers in background tabs, so a break can come a few seconds late.
Why this works
At a screen we blink 2–3 times less often, and half the blinks are incomplete, so the eyes dry out. The muscle that holds close focus doesn't rest for hours. Reminders to look into the distance reduce burning and eye fatigue.
When to see a doctor: if your eyes hurt, are red, you see double or your vision gets worse.
Sources
Free tools in the browser
Desk exercise generator
Pick body parts and minutes, get a routine of animated exercises.
Desk height calculator
Seat, desk, monitor and standing desk height from your body height.
Workstation checklist
Screen, chair, elbows, wrists, feet and light in one minute.
Sitting time calculator
How many hours you sit and a break schedule for your day.
Eye strain self-check
Eight yes/no questions and practical tips. Not a diagnosis.
Focus timer with exercise breaks
25 minutes of focus, then a break with short exercises.
Slow breathing 4/6
Follow the circle: in for 4, out for 6.