Healthy Eyesight Daily Checklist
👁️ Super Sharp, Strong & Healthy Eyesight Checklist
🥦 Nutrition for Eye Power
Eat 1 cup leafy greens (spinach, kale)
Add 1 citrus fruit (orange, lemon)
Consume 1 serving of fatty fish
Snack on nuts or seeds (e.g. almonds)
Drink 8+ glasses of water
💊 Supplements (if needed)
Lutein + Zeaxanthin
Zinc + Vitamin A combo
Omega-3 (if not from fish)
🧘♂️ Eye Exercises (5–10 mins)
20-20-20 Rule (every 20 min, 20 ft away, 20 sec)
Palming (cover eyes with warm palms)
Eye rolling (10x clockwise & counter)
Focus change (near to far object)
Blinking exercise (30 sec rapid blink)
🖥️ Digital Eye Care
Use blue light filter or glasses
Adjust screen brightness to room light
Maintain screen distance (~25 inches)
Keep screen slightly below eye level
Avoid screens 1 hour before bed
🧼 Hygiene & Protection
Wash hands before touching eyes
Clean contact lenses properly
Wear UV-blocking sunglasses outdoors
Use protective eyewear when needed
🌙 Sleep & Recovery
Sleep 7–9 hours per night
No screen time 1 hour before bed
Cool eye compress before sleep (optional)
📆 Weekly / Monthly Habits
Eat carrots or sweet potatoes (1x/week)
Clean screens/devices (1x/week)
Self-check eye clarity (1x/month)
Eye check-up (2x/year)