[{"data":1,"prerenderedAt":1473},["ShallowReactive",2],{"tool-related-articles":3},[4,649,1179],{"_path":5,"_dir":6,"_draft":7,"_partial":7,"_locale":8,"title":9,"description":10,"date":11,"categories":12,"readingTime":15,"relatedTools":16,"body":18,"_type":643,"_id":644,"_source":645,"_file":646,"_stem":647,"_extension":648},"\u002Fblog\u002Fdeveloper-guide-to-healthy-eyes","blog",false,"","Developer's Guide to Healthy Eyes","A practical, no-nonsense guide to protecting your eyes during long coding sessions. Lighting, ergonomics, habits, and tools that actually work.","2026-08-06",[13,14],"eye-care","productivity",9,[17],"20-20-20",{"type":19,"children":20,"toc":613},"root",[21,29,34,39,46,51,58,63,69,74,80,85,90,96,101,110,115,120,139,169,174,180,185,191,196,202,235,241,246,256,262,267,300,306,311,317,329,358,364,376,381,393,399,404,410,415,421,426,432,444,449,455,467,472,478,483,489,494,500,505,510,557,563,568,573,584,588],{"type":22,"tag":23,"props":24,"children":25},"element","p",{},[26],{"type":27,"value":28},"text","You know the feeling. It's 4 PM, you've been coding since 9 AM with maybe one bathroom break, and your eyes feel like someone rubbed sand in them. The text on your screen is starting to blur. There's a dull ache behind your eyes that's not quite a headache but definitely isn't \"fine.\"",{"type":22,"tag":23,"props":30,"children":31},{},[32],{"type":27,"value":33},"You're not alone. An estimated 50–90% of people who work at computers experience symptoms of digital eye strain. And as developers, we're in the highest-risk group — not because screens are inherently dangerous, but because we use them more intensely than almost any other profession.",{"type":22,"tag":23,"props":35,"children":36},{},[37],{"type":27,"value":38},"This guide is a practical, no-BS reference for keeping your eyes healthy without quitting your job or buying expensive gadgets.",{"type":22,"tag":40,"props":41,"children":43},"h2",{"id":42},"the-core-problem",[44],{"type":27,"value":45},"The Core Problem",{"type":22,"tag":23,"props":47,"children":48},{},[49],{"type":27,"value":50},"Before we get to solutions, it helps to understand what's actually happening. Eye strain from screens comes from three main sources:",{"type":22,"tag":52,"props":53,"children":55},"h3",{"id":54},"_1-reduced-blinking",[56],{"type":27,"value":57},"1. Reduced Blinking",{"type":22,"tag":23,"props":59,"children":60},{},[61],{"type":27,"value":62},"When you're focused on code, your blink rate drops from about 15 times per minute to 5–7 times per minute. Each blink spreads a fresh layer of tears across your eye. Fewer blinks = drier eyes = irritation, redness, and that gritty feeling.",{"type":22,"tag":52,"props":64,"children":66},{"id":65},"_2-fixed-focal-distance",[67],{"type":27,"value":68},"2. Fixed Focal Distance",{"type":22,"tag":23,"props":70,"children":71},{},[72],{"type":27,"value":73},"Your eyes have muscles that control the shape of your lens to focus at different distances. When you stare at a screen 25 inches away for hours, those muscles are locked in contraction. Over time, they fatigue — just like any other muscle would.",{"type":22,"tag":52,"props":75,"children":77},{"id":76},"_3-glare-and-contrast",[78],{"type":27,"value":79},"3. Glare and Contrast",{"type":22,"tag":23,"props":81,"children":82},{},[83],{"type":27,"value":84},"Screens emit light directly into your eyes (unlike paper, which reflects ambient light). Combined with glare from windows or overhead lights, and the high contrast between bright screens and dark rooms, your eyes work harder to maintain a clear image.",{"type":22,"tag":23,"props":86,"children":87},{},[88],{"type":27,"value":89},"Knowing these three causes, the solutions become pretty obvious: blink more, change focus distance periodically, and optimize your lighting.",{"type":22,"tag":40,"props":91,"children":93},{"id":92},"the-20-20-20-rule-your-first-line-of-defense",[94],{"type":27,"value":95},"The 20-20-20 Rule: Your First Line of Defense",{"type":22,"tag":23,"props":97,"children":98},{},[99],{"type":27,"value":100},"If you do nothing else from this guide, do this one thing.",{"type":22,"tag":23,"props":102,"children":103},{},[104],{"type":22,"tag":105,"props":106,"children":107},"strong",{},[108],{"type":27,"value":109},"Every 20 minutes, look at something 20 feet away for 20 seconds.",{"type":22,"tag":23,"props":111,"children":112},{},[113],{"type":27,"value":114},"This addresses two of the three core problems: it gives your focusing muscles a chance to relax (fixed focal distance), and it naturally increases your blink rate during the break.",{"type":22,"tag":23,"props":116,"children":117},{},[118],{"type":27,"value":119},"The challenge isn't knowing the rule — it's remembering to do it. You'll get into a flow state, lose track of time, and two hours later your eyes are burning.",{"type":22,"tag":23,"props":121,"children":122},{},[123,128,130,137],{"type":22,"tag":105,"props":124,"children":125},{},[126],{"type":27,"value":127},"Solution: use a timer.",{"type":27,"value":129}," We built a ",{"type":22,"tag":131,"props":132,"children":134},"a",{"href":133},"\u002Ftools\u002F20-20-20",[135],{"type":27,"value":136},"free 20-20-20 timer",{"type":27,"value":138}," that runs in your browser tab. It:",{"type":22,"tag":140,"props":141,"children":142},"ul",{},[143,149,154,159,164],{"type":22,"tag":144,"props":145,"children":146},"li",{},[147],{"type":27,"value":148},"Shows a countdown in the tab title so you can glance at it without switching windows",{"type":22,"tag":144,"props":150,"children":151},{},[152],{"type":27,"value":153},"Plays a gentle sound when it's break time (or goes silent if you prefer)",{"type":22,"tag":144,"props":155,"children":156},{},[157],{"type":27,"value":158},"Displays a full-screen green overlay reminding you to look away",{"type":22,"tag":144,"props":160,"children":161},{},[162],{"type":27,"value":163},"Auto-pauses when you step away from your computer",{"type":22,"tag":144,"props":165,"children":166},{},[167],{"type":27,"value":168},"Remembers your preferences",{"type":22,"tag":23,"props":170,"children":171},{},[172],{"type":27,"value":173},"Keep it open in a pinned tab while you code. That's it.",{"type":22,"tag":40,"props":175,"children":177},{"id":176},"lighting-the-most-underrated-fix",[178],{"type":27,"value":179},"Lighting: The Most Underrated Fix",{"type":22,"tag":23,"props":181,"children":182},{},[183],{"type":27,"value":184},"Bad lighting is the silent killer of eye comfort. You can have perfect habits and still end up with strained eyes if your environment is wrong.",{"type":22,"tag":52,"props":186,"children":188},{"id":187},"natural-light",[189],{"type":27,"value":190},"Natural Light",{"type":22,"tag":23,"props":192,"children":193},{},[194],{"type":27,"value":195},"If you have a window, position it to your side — not behind you (causes screen glare) and not behind your screen (creates silhouettes and contrast issues). North-facing windows are ideal because they provide consistent, diffused light throughout the day.",{"type":22,"tag":52,"props":197,"children":199},{"id":198},"artificial-light",[200],{"type":27,"value":201},"Artificial Light",{"type":22,"tag":140,"props":203,"children":204},{},[205,215,225],{"type":22,"tag":144,"props":206,"children":207},{},[208,213],{"type":22,"tag":105,"props":209,"children":210},{},[211],{"type":27,"value":212},"Avoid overhead fluorescent lights",{"type":27,"value":214}," directly above your desk. They create harsh glare on your screen and can cause headaches.",{"type":22,"tag":144,"props":216,"children":217},{},[218,223],{"type":22,"tag":105,"props":219,"children":220},{},[221],{"type":27,"value":222},"Use a desk lamp",{"type":27,"value":224}," with a warm (2700K–3000K) bulb positioned to the side of your screen, not directly on it.",{"type":22,"tag":144,"props":226,"children":227},{},[228,233],{"type":22,"tag":105,"props":229,"children":230},{},[231],{"type":27,"value":232},"Aim for ambient brightness",{"type":27,"value":234}," that's roughly half as bright as what you'd use for reading paper. Your screen provides its own light source — you don't need your room to be brightly lit.",{"type":22,"tag":52,"props":236,"children":238},{"id":237},"screen-brightness",[239],{"type":27,"value":240},"Screen Brightness",{"type":22,"tag":23,"props":242,"children":243},{},[244],{"type":27,"value":245},"Your screen brightness should match your ambient environment. A common mistake: working in a dark room with a bright screen. The high contrast between the screen and the surrounding darkness forces your pupils to constantly adjust, which is fatiguing.",{"type":22,"tag":23,"props":247,"children":248},{},[249,254],{"type":22,"tag":105,"props":250,"children":251},{},[252],{"type":27,"value":253},"Rule of thumb:",{"type":27,"value":255}," If your screen looks like a light source (glowing in the dark), it's too bright. If you're squinting to read text, it's too dim.",{"type":22,"tag":52,"props":257,"children":259},{"id":258},"dark-mode-vs-light-mode",[260],{"type":27,"value":261},"Dark Mode vs. Light Mode",{"type":22,"tag":23,"props":263,"children":264},{},[265],{"type":27,"value":266},"Dark mode isn't automatically better for your eyes. It depends on your environment:",{"type":22,"tag":140,"props":268,"children":269},{},[270,280,290],{"type":22,"tag":144,"props":271,"children":272},{},[273,278],{"type":22,"tag":105,"props":274,"children":275},{},[276],{"type":27,"value":277},"Dark room:",{"type":27,"value":279}," Dark mode reduces overall brightness and can feel more comfortable.",{"type":22,"tag":144,"props":281,"children":282},{},[283,288],{"type":22,"tag":105,"props":284,"children":285},{},[286],{"type":27,"value":287},"Well-lit room:",{"type":27,"value":289}," Light mode may actually be easier on your eyes because the contrast between screen and environment is lower.",{"type":22,"tag":144,"props":291,"children":292},{},[293,298],{"type":22,"tag":105,"props":294,"children":295},{},[296],{"type":27,"value":297},"The best approach:",{"type":27,"value":299}," Use a tool that auto-switches based on time of day, or just match your screen theme to your room brightness.",{"type":22,"tag":40,"props":301,"children":303},{"id":302},"ergonomics-screen-position-matters",[304],{"type":27,"value":305},"Ergonomics: Screen Position Matters",{"type":22,"tag":23,"props":307,"children":308},{},[309],{"type":27,"value":310},"The way your monitor is positioned has a direct impact on eye strain:",{"type":22,"tag":52,"props":312,"children":314},{"id":313},"distance",[315],{"type":27,"value":316},"Distance",{"type":22,"tag":23,"props":318,"children":319},{},[320,322,327],{"type":27,"value":321},"Your screen should be about ",{"type":22,"tag":105,"props":323,"children":324},{},[325],{"type":27,"value":326},"25 inches (arm's length) away",{"type":27,"value":328},". Too close and your eyes have to work harder to focus. Too far and you'll squint to read text.",{"type":22,"tag":23,"props":330,"children":331},{},[332,334,339,341,348,350,356],{"type":27,"value":333},"If you can't read your code at 25 inches, ",{"type":22,"tag":105,"props":335,"children":336},{},[337],{"type":27,"value":338},"increase your font size",{"type":27,"value":340},". In VS Code, try ",{"type":22,"tag":342,"props":343,"children":345},"code",{"className":344},[],[346],{"type":27,"value":347},"Ctrl\u002FCmd +",{"type":27,"value":349}," or set ",{"type":22,"tag":342,"props":351,"children":353},{"className":352},[],[354],{"type":27,"value":355},"\"editor.fontSize\": 16",{"type":27,"value":357}," in your settings. In your terminal, bump the font to 14–16pt. Your eyes are more important than seeing more lines on screen.",{"type":22,"tag":52,"props":359,"children":361},{"id":360},"height",[362],{"type":27,"value":363},"Height",{"type":22,"tag":23,"props":365,"children":366},{},[367,369,374],{"type":27,"value":368},"The ",{"type":22,"tag":105,"props":370,"children":371},{},[372],{"type":27,"value":373},"top of your monitor should be at or slightly below eye level",{"type":27,"value":375},". Your eyes should look slightly downward (about 15–20 degrees) at the center of the screen.",{"type":22,"tag":23,"props":377,"children":378},{},[379],{"type":27,"value":380},"Why? Looking slightly downward means your eyelids cover more of your eyes, which reduces the surface area exposed to air and slows evaporation of your tear film. Looking upward does the opposite.",{"type":22,"tag":23,"props":382,"children":383},{},[384,386,391],{"type":27,"value":385},"If you use a laptop, ",{"type":22,"tag":105,"props":387,"children":388},{},[389],{"type":27,"value":390},"get a stand and an external keyboard",{"type":27,"value":392},". Looking down at a laptop screen for 8 hours is a recipe for both eye strain and neck pain.",{"type":22,"tag":52,"props":394,"children":396},{"id":395},"multiple-monitors",[397],{"type":27,"value":398},"Multiple Monitors",{"type":22,"tag":23,"props":400,"children":401},{},[402],{"type":27,"value":403},"If you use multiple monitors, position your primary monitor directly in front of you and the secondary at an angle. Try to match the distance and height of both monitors so your eyes don't have to readjust when you switch.",{"type":22,"tag":40,"props":405,"children":407},{"id":406},"habits-that-compound",[408],{"type":27,"value":409},"Habits That Compound",{"type":22,"tag":23,"props":411,"children":412},{},[413],{"type":27,"value":414},"The 20-20-20 rule is the big one, but these smaller habits add up over time:",{"type":22,"tag":52,"props":416,"children":418},{"id":417},"blink-consciously",[419],{"type":27,"value":420},"Blink Consciously",{"type":22,"tag":23,"props":422,"children":423},{},[424],{"type":27,"value":425},"During your 20-20-20 breaks, blink deliberately a few times. It sounds trivial, but conscious blinking helps redistribute tears and clear debris.",{"type":22,"tag":52,"props":427,"children":429},{"id":428},"use-artificial-tears",[430],{"type":27,"value":431},"Use Artificial Tears",{"type":22,"tag":23,"props":433,"children":434},{},[435,437,442],{"type":27,"value":436},"Keep a bottle of preservative-free artificial tears at your desk. Use them ",{"type":22,"tag":105,"props":438,"children":439},{},[440],{"type":27,"value":441},"proactively",{"type":27,"value":443}," — before your eyes feel dry — especially during long sessions. Don't wait until you're uncomfortable.",{"type":22,"tag":23,"props":445,"children":446},{},[447],{"type":27,"value":448},"Avoid \"redness relief\" drops (like Visine). They constrict blood vessels temporarily but can cause rebound redness with regular use. Plain lubricating drops are what you want.",{"type":22,"tag":52,"props":450,"children":452},{"id":451},"take-real-breaks",[453],{"type":27,"value":454},"Take Real Breaks",{"type":22,"tag":23,"props":456,"children":457},{},[458,460,465],{"type":27,"value":459},"The 20-20-20 rule handles micro-breaks, but you also need macro-breaks. Every 2 hours, ",{"type":22,"tag":105,"props":461,"children":462},{},[463],{"type":27,"value":464},"step away from your desk for 10–15 minutes",{"type":27,"value":466},". Walk around. Look out a window. Let your eyes fully relax.",{"type":22,"tag":23,"props":468,"children":469},{},[470],{"type":27,"value":471},"This isn't just about eyes — it's about overall productivity. Research consistently shows that taking breaks improves focus and problem-solving ability.",{"type":22,"tag":52,"props":473,"children":475},{"id":474},"stay-hydrated",[476],{"type":27,"value":477},"Stay Hydrated",{"type":22,"tag":23,"props":479,"children":480},{},[481],{"type":27,"value":482},"Dehydration affects your entire body, including tear production. Keep water at your desk and drink throughout the day. If your eyes feel dry, it might not be a screen problem — it might be a hydration problem.",{"type":22,"tag":52,"props":484,"children":486},{"id":485},"get-annual-eye-exams",[487],{"type":27,"value":488},"Get Annual Eye Exams",{"type":22,"tag":23,"props":490,"children":491},{},[492],{"type":27,"value":493},"Even if your vision feels fine, get a comprehensive eye exam once a year. Tell your optometrist how many hours per day you use a computer. They can detect issues before they become symptomatic and may recommend a slight prescription modification for computer work.",{"type":22,"tag":40,"props":495,"children":497},{"id":496},"tools-over-willpower",[498],{"type":27,"value":499},"Tools Over Willpower",{"type":22,"tag":23,"props":501,"children":502},{},[503],{"type":27,"value":504},"The biggest mistake developers make with eye care is relying on willpower. \"I'll remember to take breaks\" is a lie you tell yourself at 9 AM and regret at 4 PM.",{"type":22,"tag":23,"props":506,"children":507},{},[508],{"type":27,"value":509},"Instead, set up systems that work without your active effort:",{"type":22,"tag":511,"props":512,"children":513},"ol",{},[514,527,537,547],{"type":22,"tag":144,"props":515,"children":516},{},[517,525],{"type":22,"tag":105,"props":518,"children":519},{},[520],{"type":22,"tag":131,"props":521,"children":522},{"href":133},[523],{"type":27,"value":524},"20-20-20 timer",{"type":27,"value":526}," — Pin it in a browser tab. It reminds you automatically.",{"type":22,"tag":144,"props":528,"children":529},{},[530,535],{"type":22,"tag":105,"props":531,"children":532},{},[533],{"type":27,"value":534},"Auto-adjusting screen brightness",{"type":27,"value":536}," — Use f.lux (Windows\u002FLinux) or Night Shift (macOS) to reduce blue light in the evening.",{"type":22,"tag":144,"props":538,"children":539},{},[540,545],{"type":22,"tag":105,"props":541,"children":542},{},[543],{"type":27,"value":544},"Larger fonts",{"type":27,"value":546}," — Set your IDE and terminal fonts to at least 14–16pt. If you can't read it at arm's length, it's too small.",{"type":22,"tag":144,"props":548,"children":549},{},[550,555],{"type":22,"tag":105,"props":551,"children":552},{},[553],{"type":27,"value":554},"Monitor stand",{"type":27,"value":556}," — Get your screen to the right height. A stack of books works if you're on a budget.",{"type":22,"tag":40,"props":558,"children":560},{"id":559},"the-long-game",[561],{"type":27,"value":562},"The Long Game",{"type":22,"tag":23,"props":564,"children":565},{},[566],{"type":27,"value":567},"Digital eye strain isn't going to permanently damage your vision — most symptoms are temporary and resolve with rest. But chronic strain can lead to chronic discomfort, headaches, and reduced productivity.",{"type":22,"tag":23,"props":569,"children":570},{},[571],{"type":27,"value":572},"The habits in this guide aren't complicated. They're not expensive. They just require consistency.",{"type":22,"tag":23,"props":574,"children":575},{},[576,578,582],{"type":27,"value":577},"Start with one thing. If you do nothing else, set up the ",{"type":22,"tag":131,"props":579,"children":580},{"href":133},[581],{"type":27,"value":524},{"type":27,"value":583}," right now. Keep it running while you code. Your future self — the one who doesn't have a headache at 4 PM — will thank you.",{"type":22,"tag":585,"props":586,"children":587},"hr",{},[],{"type":22,"tag":23,"props":589,"children":590},{},[591],{"type":22,"tag":592,"props":593,"children":594},"em",{},[595,597,603,605,611],{"type":27,"value":596},"Want to understand the science behind the 20-20-20 rule? Read our ",{"type":22,"tag":131,"props":598,"children":600},{"href":599},"\u002Fblog\u002Fwhat-is-20-20-20-rule",[601],{"type":27,"value":602},"detailed breakdown",{"type":27,"value":604},". Curious what doctors actually recommend? Check out our ",{"type":22,"tag":131,"props":606,"children":608},{"href":607},"\u002Fblog\u002Feye-care-medical-advice",[609],{"type":27,"value":610},"summary of medical institution guidelines",{"type":27,"value":612},".",{"title":8,"searchDepth":614,"depth":614,"links":615},3,[616,622,623,629,634,641,642],{"id":42,"depth":617,"text":45,"children":618},2,[619,620,621],{"id":54,"depth":614,"text":57},{"id":65,"depth":614,"text":68},{"id":76,"depth":614,"text":79},{"id":92,"depth":617,"text":95},{"id":176,"depth":617,"text":179,"children":624},[625,626,627,628],{"id":187,"depth":614,"text":190},{"id":198,"depth":614,"text":201},{"id":237,"depth":614,"text":240},{"id":258,"depth":614,"text":261},{"id":302,"depth":617,"text":305,"children":630},[631,632,633],{"id":313,"depth":614,"text":316},{"id":360,"depth":614,"text":363},{"id":395,"depth":614,"text":398},{"id":406,"depth":617,"text":409,"children":635},[636,637,638,639,640],{"id":417,"depth":614,"text":420},{"id":428,"depth":614,"text":431},{"id":451,"depth":614,"text":454},{"id":474,"depth":614,"text":477},{"id":485,"depth":614,"text":488},{"id":496,"depth":617,"text":499},{"id":559,"depth":617,"text":562},"markdown","content:blog:developer-guide-to-healthy-eyes.md","content","blog\u002Fdeveloper-guide-to-healthy-eyes.md","blog\u002Fdeveloper-guide-to-healthy-eyes","md",{"_path":607,"_dir":6,"_draft":7,"_partial":7,"_locale":8,"title":650,"description":651,"date":11,"categories":652,"readingTime":654,"relatedTools":655,"body":656,"_type":643,"_id":1176,"_source":645,"_file":1177,"_stem":1178,"_extension":648},"Eye Care Advice from Medical Institutions","What do ophthalmologists and medical institutions actually recommend for digital eye strain? We surveyed the guidelines so you don't have to.",[13,653],"science",7,[17],{"type":19,"children":657,"toc":1168},[658,663,668,674,679,739,753,759,771,824,830,835,901,907,912,945,951,956,1095,1101,1111,1116,1139,1150,1153],{"type":22,"tag":23,"props":659,"children":660},{},[661],{"type":27,"value":662},"If you've ever Googled \"how to reduce eye strain,\" you've probably found a mix of advice ranging from \"eat more carrots\" to \"buy this $200 blue light filter.\" Most of it is noise.",{"type":22,"tag":23,"props":664,"children":665},{},[666],{"type":27,"value":667},"So let's cut through it. Here's what major medical institutions — the ones whose job is to actually study this stuff — recommend for people who spend their days staring at screens.",{"type":22,"tag":40,"props":669,"children":671},{"id":670},"american-academy-of-ophthalmology-aao",[672],{"type":27,"value":673},"American Academy of Ophthalmology (AAO)",{"type":22,"tag":23,"props":675,"children":676},{},[677],{"type":27,"value":678},"The AAO is the world's largest association of eye physicians and surgeons. Their guidance on digital eye strain is surprisingly straightforward:",{"type":22,"tag":511,"props":680,"children":681},{},[682,699,709,719,729],{"type":22,"tag":144,"props":683,"children":684},{},[685,690,692,697],{"type":22,"tag":105,"props":686,"children":687},{},[688],{"type":27,"value":689},"Use the 20-20-20 rule.",{"type":27,"value":691}," This is the AAO's #1 recommendation for screen-related eye strain. Every 20 minutes, look at an object 20 feet away for 20 seconds. ",{"type":22,"tag":131,"props":693,"children":694},{"href":133},[695],{"type":27,"value":696},"We built a free tool for this",{"type":27,"value":698}," — no signup required.",{"type":22,"tag":144,"props":700,"children":701},{},[702,707],{"type":22,"tag":105,"props":703,"children":704},{},[705],{"type":27,"value":706},"Use artificial tears.",{"type":27,"value":708}," If your eyes feel dry, the AAO recommends over-the-counter lubricating eye drops (not redness-relief drops). Use them proactively during long sessions, not just when your eyes already hurt.",{"type":22,"tag":144,"props":710,"children":711},{},[712,717],{"type":22,"tag":105,"props":713,"children":714},{},[715],{"type":27,"value":716},"Adjust your screen distance.",{"type":27,"value":718}," The AAO recommends sitting about 25 inches (arm's length) from your screen, with the screen positioned slightly below eye level — about 15–20 degrees.",{"type":22,"tag":144,"props":720,"children":721},{},[722,727],{"type":22,"tag":105,"props":723,"children":724},{},[725],{"type":27,"value":726},"Reduce glare.",{"type":27,"value":728}," Position your screen so windows are to the side, not in front of or behind it. Consider an anti-glare screen filter if you can't control your lighting.",{"type":22,"tag":144,"props":730,"children":731},{},[732,737],{"type":22,"tag":105,"props":733,"children":734},{},[735],{"type":27,"value":736},"You probably don't need \"computer glasses.\"",{"type":27,"value":738}," The AAO explicitly says that special computer glasses or blue-light-filtering lenses are not necessary for most people. The evidence that blue light from screens causes eye damage is weak at best.",{"type":22,"tag":740,"props":741,"children":742},"blockquote",{},[743],{"type":22,"tag":23,"props":744,"children":745},{},[746,751],{"type":22,"tag":105,"props":747,"children":748},{},[749],{"type":27,"value":750},"The takeaway:",{"type":27,"value":752}," The AAO's recommendations are remarkably low-tech. No gadgets, no supplements — just behavioral changes.",{"type":22,"tag":40,"props":754,"children":756},{"id":755},"american-optometric-association-aoa",[757],{"type":27,"value":758},"American Optometric Association (AOA)",{"type":22,"tag":23,"props":760,"children":761},{},[762,764,769],{"type":27,"value":763},"The AOA represents optometrists and uses the term ",{"type":22,"tag":105,"props":765,"children":766},{},[767],{"type":27,"value":768},"Digital Eye Strain",{"type":27,"value":770}," (DES) to describe the collection of symptoms from prolonged screen use. Their recommendations add a few items to the AAO list:",{"type":22,"tag":511,"props":772,"children":773},{},[774,784,794,804,814],{"type":22,"tag":144,"props":775,"children":776},{},[777,782],{"type":22,"tag":105,"props":778,"children":779},{},[780],{"type":27,"value":781},"Follow the 20-20-20 rule.",{"type":27,"value":783}," (Yes, everyone recommends this.)",{"type":22,"tag":144,"props":785,"children":786},{},[787,792],{"type":22,"tag":105,"props":788,"children":789},{},[790],{"type":27,"value":791},"Check your lighting.",{"type":27,"value":793}," The AOA notes that ambient lighting should be about half as bright as what you'd use for reading paper. Too much light — especially from overhead fixtures — increases glare and strain.",{"type":22,"tag":144,"props":795,"children":796},{},[797,802],{"type":22,"tag":105,"props":798,"children":799},{},[800],{"type":27,"value":801},"Blink more.",{"type":27,"value":803}," Normal blink rate is 15 times per minute. When staring at screens, it drops to 5–7 times per minute. The AOA suggests putting a note on your monitor that says \"BLINK\" as a reminder.",{"type":22,"tag":144,"props":805,"children":806},{},[807,812],{"type":22,"tag":105,"props":808,"children":809},{},[810],{"type":27,"value":811},"Get regular eye exams.",{"type":27,"value":813}," The AOA recommends annual comprehensive eye exams for anyone who uses computers extensively. Tell your optometrist how many hours per day you use screens — this affects how they evaluate your prescription.",{"type":22,"tag":144,"props":815,"children":816},{},[817,822],{"type":22,"tag":105,"props":818,"children":819},{},[820],{"type":27,"value":821},"Consider a slight prescription modification.",{"type":27,"value":823}," Some optometrists prescribe \"computer glasses\" with a slightly different prescription optimized for the 25-inch focal distance, even if you don't normally need glasses. This isn't about blue light — it's about reducing the focusing effort for near-work.",{"type":22,"tag":40,"props":825,"children":827},{"id":826},"mayo-clinic",[828],{"type":27,"value":829},"Mayo Clinic",{"type":22,"tag":23,"props":831,"children":832},{},[833],{"type":27,"value":834},"The Mayo Clinic's guidance reinforces the above and adds practical tips:",{"type":22,"tag":511,"props":836,"children":837},{},[838,848,891],{"type":22,"tag":144,"props":839,"children":840},{},[841,846],{"type":22,"tag":105,"props":842,"children":843},{},[844],{"type":27,"value":845},"Take breaks.",{"type":27,"value":847}," Beyond the 20-20-20 rule, the Mayo Clinic suggests taking longer 15-minute breaks every 2 hours of continuous screen use. Get up, walk around, and let your eyes rest.",{"type":22,"tag":144,"props":849,"children":850},{},[851,856,858],{"type":22,"tag":105,"props":852,"children":853},{},[854],{"type":27,"value":855},"Adjust your display settings.",{"type":27,"value":857}," Specifically:",{"type":22,"tag":140,"props":859,"children":860},{},[861,871,881],{"type":22,"tag":144,"props":862,"children":863},{},[864,869],{"type":22,"tag":105,"props":865,"children":866},{},[867],{"type":27,"value":868},"Brightness:",{"type":27,"value":870}," Match your screen brightness to the ambient light. Your screen shouldn't look like a light source or a dark hole.",{"type":22,"tag":144,"props":872,"children":873},{},[874,879],{"type":22,"tag":105,"props":875,"children":876},{},[877],{"type":27,"value":878},"Text size:",{"type":27,"value":880}," Increase text size until you can read comfortably without squinting. Your IDE probably has a font size setting — use it.",{"type":22,"tag":144,"props":882,"children":883},{},[884,889],{"type":22,"tag":105,"props":885,"children":886},{},[887],{"type":27,"value":888},"Contrast:",{"type":27,"value":890}," High contrast (dark text on light background, or vice versa) reduces strain.",{"type":22,"tag":144,"props":892,"children":893},{},[894,899],{"type":22,"tag":105,"props":895,"children":896},{},[897],{"type":27,"value":898},"Position your screen correctly.",{"type":27,"value":900}," The top of your monitor should be at or slightly below eye level. You should be looking slightly downward at the center of the screen.",{"type":22,"tag":40,"props":902,"children":904},{"id":903},"national-eye-institute-nei",[905],{"type":27,"value":906},"National Eye Institute (NEI)",{"type":22,"tag":23,"props":908,"children":909},{},[910],{"type":27,"value":911},"The NEI, part of the U.S. National Institutes of Health, focuses less on screen-specific advice and more on overall eye health. Their relevant recommendations include:",{"type":22,"tag":511,"props":913,"children":914},{},[915,925,935],{"type":22,"tag":144,"props":916,"children":917},{},[918,923],{"type":22,"tag":105,"props":919,"children":920},{},[921],{"type":27,"value":922},"Eat for your eyes.",{"type":27,"value":924}," The NEI's AREDS2 study found that certain nutrients — specifically lutein, zeaxanthin, vitamin C, vitamin E, and zinc — can help protect against age-related eye diseases. You can get these from leafy greens, eggs, citrus fruits, and nuts.",{"type":22,"tag":144,"props":926,"children":927},{},[928,933],{"type":22,"tag":105,"props":929,"children":930},{},[931],{"type":27,"value":932},"Wear sunglasses.",{"type":27,"value":934}," UV exposure contributes to long-term eye damage. Even if you're a developer who spends most of your time indoors, protect your eyes when you do go outside.",{"type":22,"tag":144,"props":936,"children":937},{},[938,943],{"type":22,"tag":105,"props":939,"children":940},{},[941],{"type":27,"value":942},"Know your family history.",{"type":27,"value":944}," Many eye conditions are hereditary. If glaucoma, macular degeneration, or other conditions run in your family, mention it to your eye doctor.",{"type":22,"tag":40,"props":946,"children":948},{"id":947},"what-this-means-for-developers",[949],{"type":27,"value":950},"What This Means for Developers",{"type":22,"tag":23,"props":952,"children":953},{},[954],{"type":27,"value":955},"Let's translate these institutional guidelines into a developer-friendly checklist:",{"type":22,"tag":957,"props":958,"children":959},"table",{},[960,979],{"type":22,"tag":961,"props":962,"children":963},"thead",{},[964],{"type":22,"tag":965,"props":966,"children":967},"tr",{},[968,974],{"type":22,"tag":969,"props":970,"children":971},"th",{},[972],{"type":27,"value":973},"Recommendation",{"type":22,"tag":969,"props":975,"children":976},{},[977],{"type":27,"value":978},"How to Implement",{"type":22,"tag":980,"props":981,"children":982},"tbody",{},[983,1004,1017,1030,1043,1056,1069,1082],{"type":22,"tag":965,"props":984,"children":985},{},[986,992],{"type":22,"tag":987,"props":988,"children":989},"td",{},[990],{"type":27,"value":991},"20-20-20 rule",{"type":22,"tag":987,"props":993,"children":994},{},[995,997,1002],{"type":27,"value":996},"Use our ",{"type":22,"tag":131,"props":998,"children":999},{"href":133},[1000],{"type":27,"value":1001},"free browser-based timer",{"type":27,"value":1003}," — runs in a tab, reminds you every 20 minutes",{"type":22,"tag":965,"props":1005,"children":1006},{},[1007,1012],{"type":22,"tag":987,"props":1008,"children":1009},{},[1010],{"type":27,"value":1011},"Screen distance",{"type":22,"tag":987,"props":1013,"children":1014},{},[1015],{"type":27,"value":1016},"Sit ~25 inches from your monitor. If you can't read text at that distance, increase your font size",{"type":22,"tag":965,"props":1018,"children":1019},{},[1020,1025],{"type":22,"tag":987,"props":1021,"children":1022},{},[1023],{"type":27,"value":1024},"Screen height",{"type":22,"tag":987,"props":1026,"children":1027},{},[1028],{"type":27,"value":1029},"Top of monitor at eye level. Use a monitor stand or laptop riser",{"type":22,"tag":965,"props":1031,"children":1032},{},[1033,1038],{"type":22,"tag":987,"props":1034,"children":1035},{},[1036],{"type":27,"value":1037},"Lighting",{"type":22,"tag":987,"props":1039,"children":1040},{},[1041],{"type":27,"value":1042},"Avoid overhead glare. Consider a desk lamp with adjustable brightness instead",{"type":22,"tag":965,"props":1044,"children":1045},{},[1046,1051],{"type":22,"tag":987,"props":1047,"children":1048},{},[1049],{"type":27,"value":1050},"Blinking",{"type":22,"tag":987,"props":1052,"children":1053},{},[1054],{"type":27,"value":1055},"Conscious blinking during breaks. Sounds silly, works",{"type":22,"tag":965,"props":1057,"children":1058},{},[1059,1064],{"type":22,"tag":987,"props":1060,"children":1061},{},[1062],{"type":27,"value":1063},"Eye drops",{"type":22,"tag":987,"props":1065,"children":1066},{},[1067],{"type":27,"value":1068},"Keep artificial tears at your desk. Use before your eyes feel dry",{"type":22,"tag":965,"props":1070,"children":1071},{},[1072,1077],{"type":22,"tag":987,"props":1073,"children":1074},{},[1075],{"type":27,"value":1076},"Breaks",{"type":22,"tag":987,"props":1078,"children":1079},{},[1080],{"type":27,"value":1081},"15-minute break every 2 hours. Walk away from the screen entirely",{"type":22,"tag":965,"props":1083,"children":1084},{},[1085,1090],{"type":22,"tag":987,"props":1086,"children":1087},{},[1088],{"type":27,"value":1089},"Eye exams",{"type":22,"tag":987,"props":1091,"children":1092},{},[1093],{"type":27,"value":1094},"Annual checkup. Tell them you code 8+ hours\u002Fday",{"type":22,"tag":40,"props":1096,"children":1098},{"id":1097},"the-pattern",[1099],{"type":27,"value":1100},"The Pattern",{"type":22,"tag":23,"props":1102,"children":1103},{},[1104,1106],{"type":27,"value":1105},"Notice what all these institutions have in common: ",{"type":22,"tag":105,"props":1107,"children":1108},{},[1109],{"type":27,"value":1110},"none of them recommend blue light glasses, special screen filters, or expensive gadgets.",{"type":22,"tag":23,"props":1112,"children":1113},{},[1114],{"type":27,"value":1115},"The evidence-based recommendations are almost entirely behavioral:",{"type":22,"tag":140,"props":1117,"children":1118},{},[1119,1124,1129,1134],{"type":22,"tag":144,"props":1120,"children":1121},{},[1122],{"type":27,"value":1123},"Take breaks (20-20-20 + longer breaks every 2 hours)",{"type":22,"tag":144,"props":1125,"children":1126},{},[1127],{"type":27,"value":1128},"Adjust your environment (lighting, screen position)",{"type":22,"tag":144,"props":1130,"children":1131},{},[1132],{"type":27,"value":1133},"Blink and lubricate (artificial tears)",{"type":22,"tag":144,"props":1135,"children":1136},{},[1137],{"type":27,"value":1138},"Get regular checkups",{"type":22,"tag":23,"props":1140,"children":1141},{},[1142,1144,1149],{"type":27,"value":1143},"This is good news. It means the most effective eye care doesn't cost money. It just requires building a few habits — and a ",{"type":22,"tag":131,"props":1145,"children":1146},{"href":133},[1147],{"type":27,"value":1148},"timer to remind you",{"type":27,"value":612},{"type":22,"tag":585,"props":1151,"children":1152},{},[],{"type":22,"tag":23,"props":1154,"children":1155},{},[1156],{"type":22,"tag":592,"props":1157,"children":1158},{},[1159,1161,1166],{"type":27,"value":1160},"New to the 20-20-20 rule? Start with our ",{"type":22,"tag":131,"props":1162,"children":1163},{"href":599},[1164],{"type":27,"value":1165},"beginner's guide",{"type":27,"value":1167}," to understand the science before you build the habit.",{"title":8,"searchDepth":614,"depth":614,"links":1169},[1170,1171,1172,1173,1174,1175],{"id":670,"depth":617,"text":673},{"id":755,"depth":617,"text":758},{"id":826,"depth":617,"text":829},{"id":903,"depth":617,"text":906},{"id":947,"depth":617,"text":950},{"id":1097,"depth":617,"text":1100},"content:blog:eye-care-medical-advice.md","blog\u002Feye-care-medical-advice.md","blog\u002Feye-care-medical-advice",{"_path":599,"_dir":6,"_draft":7,"_partial":7,"_locale":8,"title":1180,"description":1181,"date":11,"categories":1182,"readingTime":1183,"relatedTools":1184,"body":1185,"_type":643,"_id":1470,"_source":645,"_file":1471,"_stem":1472,"_extension":648},"What Is the 20-20-20 Rule for Eye Strain?","Learn the science behind the 20-20-20 rule and how it helps reduce digital eye strain for developers who spend hours in front of screens.",[13,653],6,[17],{"type":19,"children":1186,"toc":1458},[1187,1193,1205,1210,1216,1221,1226,1232,1238,1243,1248,1254,1259,1264,1270,1275,1280,1286,1291,1334,1346,1352,1357,1407,1413,1418,1423,1440,1443],{"type":22,"tag":40,"props":1188,"children":1190},{"id":1189},"the-30-second-version",[1191],{"type":27,"value":1192},"The 30-Second Version",{"type":22,"tag":23,"props":1194,"children":1195},{},[1196,1198,1203],{"type":27,"value":1197},"The 20-20-20 rule is simple: ",{"type":22,"tag":105,"props":1199,"children":1200},{},[1201],{"type":27,"value":1202},"every 20 minutes, look at something 20 feet away for 20 seconds.",{"type":27,"value":1204}," That's it. No apps to install, no equipment to buy, no complicated routine to follow.",{"type":22,"tag":23,"props":1206,"children":1207},{},[1208],{"type":27,"value":1209},"If you've ever finished a coding session with dry, tired eyes or a dull headache behind your sockets, this rule was designed for you.",{"type":22,"tag":40,"props":1211,"children":1213},{"id":1212},"why-it-exists",[1214],{"type":27,"value":1215},"Why It Exists",{"type":22,"tag":23,"props":1217,"children":1218},{},[1219],{"type":27,"value":1220},"The rule was popularized by Dr. Jeffrey Anshel, an optometrist who noticed that computer workers were reporting eye strain at unprecedented rates. The problem wasn't that screens were inherently dangerous — it was that we stare at them without blinking enough, and our eyes never get a chance to refocus at a natural distance.",{"type":22,"tag":23,"props":1222,"children":1223},{},[1224],{"type":27,"value":1225},"When you look at a screen, your eyes are locked at a fixed focal distance of roughly 20–30 inches for hours on end. The ciliary muscles inside your eyes — the ones responsible for focusing your lens — are held in a constant state of contraction. Imagine clenching your fist for 8 hours straight. That's essentially what your eyes are doing.",{"type":22,"tag":40,"props":1227,"children":1229},{"id":1228},"the-science-behind-each-20",[1230],{"type":27,"value":1231},"The Science Behind Each \"20\"",{"type":22,"tag":52,"props":1233,"children":1235},{"id":1234},"every-20-minutes",[1236],{"type":27,"value":1237},"Every 20 Minutes",{"type":22,"tag":23,"props":1239,"children":1240},{},[1241],{"type":27,"value":1242},"Why 20 minutes and not 10 or 30? Research from the ophthalmology community suggests that visual discomfort begins to accumulate noticeably after about 20 minutes of continuous near-work. Taking a break at this interval prevents the buildup of strain before it becomes symptomatic.",{"type":22,"tag":23,"props":1244,"children":1245},{},[1246],{"type":27,"value":1247},"Studies referenced by the American Academy of Ophthalmology (AAO) recommend the 20-20-20 rule as a practical guideline, though the exact interval isn't magical — it's a balance between \"frequent enough to work\" and \"rare enough that people will actually do it.\"",{"type":22,"tag":52,"props":1249,"children":1251},{"id":1250},"_20-feet-away",[1252],{"type":27,"value":1253},"20 Feet Away",{"type":22,"tag":23,"props":1255,"children":1256},{},[1257],{"type":27,"value":1258},"Twenty feet (about 6 meters) is the distance at which your eyes' focusing muscles can fully relax. At this distance, your ciliary muscles don't need to contract to keep the image sharp — the light rays arrive nearly parallel, and your lens can rest in its default state.",{"type":22,"tag":23,"props":1260,"children":1261},{},[1262],{"type":27,"value":1263},"You don't need to measure exactly 20 feet. Looking down a hallway, out a window, or across the room is usually sufficient. The key is that the object is far enough that your eyes stop trying to focus up close.",{"type":22,"tag":52,"props":1265,"children":1267},{"id":1266},"for-20-seconds",[1268],{"type":27,"value":1269},"For 20 Seconds",{"type":22,"tag":23,"props":1271,"children":1272},{},[1273],{"type":27,"value":1274},"Twenty seconds gives your focusing muscles enough time to fully relax and \"reset.\" It also gives you a chance to blink naturally — when staring at screens, our blink rate drops from about 15 times per minute to 5–7 times per minute, leading to dry eyes.",{"type":22,"tag":23,"props":1276,"children":1277},{},[1278],{"type":27,"value":1279},"Twenty seconds is also short enough that it doesn't disrupt your workflow. You're not stepping away from your desk or breaking your concentration. You're just giving your eyes a micro-break.",{"type":22,"tag":40,"props":1281,"children":1283},{"id":1282},"why-developers-need-this-more-than-most",[1284],{"type":27,"value":1285},"Why Developers Need This More Than Most",{"type":22,"tag":23,"props":1287,"children":1288},{},[1289],{"type":27,"value":1290},"As developers, we have a unique relationship with screens:",{"type":22,"tag":140,"props":1292,"children":1293},{},[1294,1304,1314,1324],{"type":22,"tag":144,"props":1295,"children":1296},{},[1297,1302],{"type":22,"tag":105,"props":1298,"children":1299},{},[1300],{"type":27,"value":1301},"Deep work sessions",{"type":27,"value":1303}," — We get into flow states that can last 2–3 hours without interruption. During these sessions, we're not just looking at a screen; we're intensely focused on tiny text, syntax, and diffs.",{"type":22,"tag":144,"props":1305,"children":1306},{},[1307,1312],{"type":22,"tag":105,"props":1308,"children":1309},{},[1310],{"type":27,"value":1311},"Multiple monitors",{"type":27,"value":1313}," — Many of us use 2–3 monitors at different distances and angles. Our eyes are constantly refocusing between them, which is even more fatiguing.",{"type":22,"tag":144,"props":1315,"children":1316},{},[1317,1322],{"type":22,"tag":105,"props":1318,"children":1319},{},[1320],{"type":27,"value":1321},"Dark themes",{"type":27,"value":1323}," — Dark mode is easier on the eyes in low-light conditions, but the high contrast between bright text and dark backgrounds can actually increase strain in well-lit environments.",{"type":22,"tag":144,"props":1325,"children":1326},{},[1327,1332],{"type":22,"tag":105,"props":1328,"children":1329},{},[1330],{"type":27,"value":1331},"Long sessions",{"type":27,"value":1333}," — A 10-hour coding session isn't unusual during a crunch or a bug fix marathon.",{"type":22,"tag":23,"props":1335,"children":1336},{},[1337,1339,1344],{"type":27,"value":1338},"The cumulative effect? By the end of a workday, many developers experience what's clinically known as ",{"type":22,"tag":105,"props":1340,"children":1341},{},[1342],{"type":27,"value":1343},"Computer Vision Syndrome (CVS)",{"type":27,"value":1345}," — a combination of eye strain, dry eyes, headaches, and blurred vision. Studies estimate that 50–90% of people who work at computers experience some symptoms of CVS.",{"type":22,"tag":40,"props":1347,"children":1349},{"id":1348},"how-to-actually-stick-to-it",[1350],{"type":27,"value":1351},"How to Actually Stick to It",{"type":22,"tag":23,"props":1353,"children":1354},{},[1355],{"type":27,"value":1356},"Knowing the rule and following it are two different things. Here's what works:",{"type":22,"tag":511,"props":1358,"children":1359},{},[1360,1377,1387,1397],{"type":22,"tag":144,"props":1361,"children":1362},{},[1363,1368,1370,1375],{"type":22,"tag":105,"props":1364,"children":1365},{},[1366],{"type":27,"value":1367},"Use a timer",{"type":27,"value":1369}," — You won't remember to take breaks on your own. That's literally why we built the ",{"type":22,"tag":131,"props":1371,"children":1372},{"href":133},[1373],{"type":27,"value":1374},"20-20-20 Eye Care Timer",{"type":27,"value":1376},". It runs in your browser tab, updates the title with the countdown, and gives you a full-screen green overlay when it's time to look away.",{"type":22,"tag":144,"props":1378,"children":1379},{},[1380,1385],{"type":22,"tag":105,"props":1381,"children":1382},{},[1383],{"type":27,"value":1384},"Make it frictionless",{"type":27,"value":1386}," — Don't set an alarm on your phone. Don't use a separate app. Use something that's already in your workflow. A browser tab you keep open while coding is ideal.",{"type":22,"tag":144,"props":1388,"children":1389},{},[1390,1395],{"type":22,"tag":105,"props":1391,"children":1392},{},[1393],{"type":27,"value":1394},"Look at something specific",{"type":27,"value":1396}," — Don't just \"look away.\" Pick an object 20+ feet away and actually focus on it. A tree outside your window. A clock on the far wall. A coworker's desk (maybe not that last one). The point is to give your eyes a real focal target.",{"type":22,"tag":144,"props":1398,"children":1399},{},[1400,1405],{"type":22,"tag":105,"props":1401,"children":1402},{},[1403],{"type":27,"value":1404},"Blink deliberately",{"type":27,"value":1406}," — During your 20-second break, blink a few times consciously. It sounds silly, but it helps re-lubricate your eyes.",{"type":22,"tag":40,"props":1408,"children":1410},{"id":1409},"the-bottom-line",[1411],{"type":27,"value":1412},"The Bottom Line",{"type":22,"tag":23,"props":1414,"children":1415},{},[1416],{"type":27,"value":1417},"The 20-20-20 rule isn't a cure-all, and it won't reverse serious vision problems. But it's one of the simplest, most effective habits you can build to reduce daily eye strain. No cost, no equipment, no medication — just 20 seconds of your time every 20 minutes.",{"type":22,"tag":23,"props":1419,"children":1420},{},[1421],{"type":27,"value":1422},"If you spend more than 4 hours a day in front of a screen (and as a developer, you almost certainly do), this is the single highest-ROI eye care habit you can adopt.",{"type":22,"tag":23,"props":1424,"children":1425},{},[1426,1431,1433,1438],{"type":22,"tag":105,"props":1427,"children":1428},{},[1429],{"type":27,"value":1430},"Ready to try it?",{"type":27,"value":1432}," ",{"type":22,"tag":131,"props":1434,"children":1435},{"href":133},[1436],{"type":27,"value":1437},"Open our free 20-20-20 timer",{"type":27,"value":1439}," and keep it running in a tab while you code. Your eyes will thank you.",{"type":22,"tag":585,"props":1441,"children":1442},{},[],{"type":22,"tag":23,"props":1444,"children":1445},{},[1446],{"type":22,"tag":592,"props":1447,"children":1448},{},[1449,1451,1456],{"type":27,"value":1450},"Want to dive deeper? Check out our ",{"type":22,"tag":131,"props":1452,"children":1453},{"href":5},[1454],{"type":27,"value":1455},"developer's guide to healthy eyes",{"type":27,"value":1457}," for a comprehensive look at screen ergonomics, lighting, and long-term eye health.",{"title":8,"searchDepth":614,"depth":614,"links":1459},[1460,1461,1462,1467,1468,1469],{"id":1189,"depth":617,"text":1192},{"id":1212,"depth":617,"text":1215},{"id":1228,"depth":617,"text":1231,"children":1463},[1464,1465,1466],{"id":1234,"depth":614,"text":1237},{"id":1250,"depth":614,"text":1253},{"id":1266,"depth":614,"text":1269},{"id":1282,"depth":617,"text":1285},{"id":1348,"depth":617,"text":1351},{"id":1409,"depth":617,"text":1412},"content:blog:what-is-20-20-20-rule.md","blog\u002Fwhat-is-20-20-20-rule.md","blog\u002Fwhat-is-20-20-20-rule",1786265082110]