Habits

10 Small Daily Habits for Healthier Eyes

A gentle, practical checklist of 10 everyday habits that help you care for your eyes and protect your vision as the years go by.

By the Clear Sight Journal editorial teamUpdated November 11, 20266 min read8 sources cited

10 Small Daily Habits for Healthier Eyes

Caring for your eyes doesn't take special equipment or a lot of time. Many of the best habits are small things you can fit into an ordinary day.

Here are 10 simple habits to try. You don't need to start them all at once. Pick two or three that feel easy, and add more as you go.

1. Book a dilated eye exam

This is the most important habit on the list. Many eye diseases have no early warning signs, so you could have a problem and not know it.

The National Eye Institute recommends a dilated eye exam every 1 to 2 years if you are over age 60, and at least once a year for most people with diabetes or high blood pressure.

This week: Check when your last eye exam was. If it's been a while, make a call.

2. Wear sunglasses outside, even on cloudy days

Sunlight carries ultraviolet (UV) rays that can affect your eyes over time. The National Eye Institute's tips for healthy eyes suggest sunglasses that block 99 to 100 percent of both UVA and UVB rays, even when it's cloudy.

This week: Keep a pair of UV-blocking sunglasses by the door or in your purse.

3. Add a hat on sunny days

A broad-brimmed hat shades your eyes from above and from the sides. The American Academy of Ophthalmology recommends wearing a hat along with your sunglasses.

This week: Wear a wide-brimmed hat on your next walk or garden visit.

4. Eat a leafy green every day

Spinach, kale and collard greens are often mentioned for eye health. The National Eye Institute also suggests fish rich in omega-3s, like salmon, tuna and halibut.

This week: Add a handful of spinach to an omelet, soup or salad.

5. Follow the 20-20-20 rule

Reading, sewing or looking at a phone for a long time can tire your eyes. The simple fix is to rest them often.

Every 20 minutes, look at something about 20 feet away for 20 seconds. This tip comes from both the National Eye Institute and the American Academy of Ophthalmology.

This week: Look out the window each time a TV show goes to a commercial break.

6. Blink on purpose

We blink less when we focus on a screen. The American Academy of Ophthalmology notes that people normally blink about 15 times a minute, but only about 5 to 7 times a minute while using screens. Blinking spreads moisture over your eyes.

This week: Put a small note on your tablet or computer that says "blink."

7. Keep moving

Being active helps your whole body, and your eyes too. The National Eye Institute explains that physical activity can lower your risk of health problems that can affect vision, like diabetes, high blood pressure and high cholesterol.

This week: Take a short walk after one meal each day.

8. Don't smoke

Smoking raises the risk of eye diseases such as macular degeneration and cataracts. The American Academy of Ophthalmology also notes that smokers and former smokers are more likely to get age-related macular degeneration than people who never smoked.

If you smoke and want to quit, free help is available by calling 1-800-QUIT-NOW.

This week: If you smoke, talk with your doctor about a plan to quit.

9. Learn your family's eye history

Some eye conditions, like glaucoma, can run in families. Knowing this helps your eye doctor know what to watch for.

This week: Ask a sibling or cousin if anyone in the family has had glaucoma, macular degeneration or other eye problems.

10. Get good, steady sleep

Rested eyes feel more comfortable. The National Eye Institute's dry eye page suggests getting about 7 to 8 hours of sleep a night as one way to keep eyes comfortable.

This week: Choose a bedtime and keep it for seven nights.

Your weekly checklist

Use this simple list to keep track. Put a check mark next to each habit on the days you do it.

Eye exam booked
Sunglasses outside
Hat on sunny days
Leafy greens
20-20-20 breaks
Blinking on purpose
A short walk
No smoking
Family eye history
Steady sleep

Don't aim for perfect. A few good habits most days is a wonderful start.

Why small habits add up

No single habit is a magic answer. Eye health is part of your whole health.

The American Academy of Ophthalmology points out that vision loss is not a normal part of aging, and that healthy living and regular eye exams become even more important as we get older.

A walk in the morning sun, with your hat and sunglasses on, followed by a lunch with leafy greens, covers several habits at once.

Tips for keeping your new habits

Start small. One easy habit done every day beats five you drop after a week.
Link habits to things you already do. Put on sunglasses when you grab your keys.
Make it pleasant. Walk with a friend, or try a new salad recipe.
Be kind to yourself. Missed a day? Simply start again tomorrow.

When to talk to your eye doctor

These habits are part of a healthy lifestyle, but they don't replace an eye exam or medical care.

Talk with your eye doctor if:

Your vision becomes blurry, hazy or harder to use for daily tasks.
Your eyes often feel dry, red, gritty or sore.
You have diabetes, high blood pressure or a family history of eye disease.
It has been more than two years since your last dilated eye exam.

Get help right away if you notice a sudden change, such as many new floaters, flashes of light, or a shadow over part of your vision.

Write your questions down before your visit so nothing gets forgotten.

Sources

Health information you can trustThis article is based on the public health sources linked above and follows our editorial standards. The content on this site is for general information only and is not medical advice. Always talk to your doctor before making changes to your health routine, diet or medication.