In fact, researchers found that exposure to blue light suppresses the production of melatonin-the hormone that regulates your sleep cycle-by up to 85%. This is great during the day but can seriously disrupt your sleep patterns. Your phone, computer, and other digital devices emit what’s called “blue light,” which helps boost attention, reaction times, and mood. Get a proper night’s rest by setting up a “Bedtime” Alert on your devices A regular reminder to stretch and move means you’re less likely to hurt yourself. Note: This is also a great solution if you’re prone to repetitive stress injuries (RSI). Using this RescueTime Alert, you’ll get a notification after 30 minutes of device time reminding you to take a few minutes to stretch, go for a quick walk, or do some other form of exercise. Walk with your colleagues for meetings rather than sitting.Stand while talking on the phone or watching television.Take a break from sitting every 30 minutes.Luckily, even just a small amount of daily physical activity can counter the effects of all that sitting. Research has linked sitting for long periods of time with everything from obesity to high blood sugar, excess body fat, and even higher risk of death! One of the side effects of using computers, phones, and screens more is just how much more we’re sitting. “Sitting is the new smoking”: Avoid the damage of deskwork with a regular reminder to get up and stretch For example, setting my Alert for “Weekday Mornings” means I’ll only get it after 20 minutes of device time during that schedule. For example, this one will only trigger Alerts from 6am to noon. To set up a custom time filter: Select “Advanced Filters” from your RescueTime tool menu. You can use this method for any Alert you’d like to happen multiple times throughout the day. To help build my own habit, I created multiple time filters for my mornings and afternoons and set 20-20-20 Alerts for each one. Note: This Alert is only triggered after your first 20 minutes of device time each day. Using this RescueTime Alert, you’ll get an alert after every 20 minutes of device time reminding you to take a few moments to rest your eyes. This is great in theory, but harder to remember when you’re deep in work. To give your eyes a break during the workday, the Canadian Association of Optometrists suggests following the 20-20-20 rule:Įvery 20 minutes, take a 20-second break and focus your eyes on something at least 20 feet away. In fact, an estimated 58% of people suffer from what’s called Computer Vision Syndrome, which causes eyestrain, blurred vision, headaches, and neck and back pain. Screen time takes a serious toll on your eyes. Sign up for your free 14-day trial and see how they help! Protect your vision with the 20-20-20 Alert
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