Form Library
Short, practical guides on eyes, posture, focus, desk setup and movement — each with a visual, the one-line fix, the biology behind it, and videos from trusted sources where available. Wellness & ergonomic guidance, not medical advice.
Eyes
The 20-20-20 rule
Every 20 minutes, look at something ~6 m (20 ft) away for 20 seconds.
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Full blinks — the habit behind dry eyes
A few times an hour, blink slowly and fully so the lids actually touch.
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Dry eye & the tear film
Blink fully, rest the eyes on distance, and keep air from blowing at your face.
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Posture & form
The posture–eye–screen connection
Set the screen right and your head, neck and eyes all relax together.
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Forward-head reset (chin tucks)
Gently draw your head straight back so your ears sit over your shoulders.
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Rounded shoulders — scapular retraction
Roll shoulders back and down; gently squeeze the shoulder blades together.
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Tech-neck (lift the device)
Raise the phone or screen toward eye level instead of dropping your head.
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