Tips for Reducing Myopia in the Face of the Digital Age
REPUBLIKA.CO.ID, JAKARTA – The increasing use of gadgets in daily life has led to a rise in cases of myopia in various age groups. To maintain good vision, people need to adopt simple habits that can help slow the progression of myopia in the digital age.
Almost all activities today are carried out through digital screens, from working, studying, shopping, to seeking entertainment. This makes the eyes work harder to focus on close distances for long periods.
Ns Diah Ayu Agustin, M.Kep., Sp.Kep.An, Head of Public Relations and Lecturer of Child Nursing at Akper Bina Insan, which is in the process of merging with Bina Sarana Informatika University (UBSI), said that changes in lifestyle are one of the main factors contributing to the increase in myopia cases.
“Children, teenagers, and office workers now spend more time in front of screens compared to being active outdoors. This habit increases the risk of developing myopia if it is not balanced with a healthy lifestyle,” said Diah in a statement in Jakarta, Wednesday (3/6/2026).
She explained that myopia occurs when light entering the eye does not fall directly on the retina, causing distant objects to appear blurry. This condition can be influenced by genetic factors as well as daily habits.
One of the simple steps that can be taken is the 20-20-20 rule. This method encourages people to look away from the screen for 20 seconds at an object about 20 feet or six meters away every 20 minutes.
“The 20-20-20 rule is very effective in reducing eye muscle tension. This small habit is often considered trivial, but it has significant benefits in maintaining eye comfort while working or studying,” said Diah.
In addition, she reminded the importance of limiting screen time. Continuous use of digital devices can trigger digital eye strain, which is characterized by tired, dry eyes, and headaches.
Diah also emphasized the importance of outdoor activities. Exposure to natural light can help maintain eye health, especially in children who are still in their growing years. “We recommend that children and adults spend time outdoors every day. In addition to being good for eye health, outdoor physical activity also supports overall health,” she said.
From a nutritional perspective, eye health also needs to be supported by consuming nutritious foods. Vitamins A, C, and E, zinc, lutein, and omega-3 are some of the nutrients that play an important role in maintaining vision.
Various types of foods such as carrots, spinach, broccoli, eggs, salmon, avocados, oranges, and papaya can be good choices to meet these nutritional needs. A consistent healthy diet helps maintain eye health in the long term.
In addition to paying attention to lifestyle and food intake, people are advised to maintain a proper viewing distance when reading or using gadgets. The ideal reading distance is between 30 and 40 centimeters, while the computer screen should be between 50 and 70 centimeters from the eyes.
“Another thing that is often overlooked is sleep quality. In fact, the eyes also need time to rest and recover. Adults ideally need to sleep seven to nine hours each night,” explained Diah.
She added that regular eye exams are also important, even if there are no vision complaints. Periodic examinations help detect the development of myopia or other eye problems early on.
In the midst of the rapid development of digital technology, maintaining eye health is a need that cannot be ignored.
By adopting the right habits from an early age, the risk of increasing myopia can be minimized so that learning, working, and interacting in the digital age can continue comfortably and productively.