主播A：下午好，欢迎回到《Echo Snippet》。

主播B：老实说，今天这条是给眼睛的。从早上七点到现在，你一直盯着一块屏幕。

主播A：有个特别小的规则，名字你肯定忘不了："二十、二十、二十"。

主播B：每近距离用眼二十分钟，就去看二十英尺以外的东西。二十英尺大约是六米。

主播A：教室的后墙差不多就这么远。让眼睛在那儿歇二十秒。

主播B：为什么管用？因为你眼睛里有一块很小的肌肉，叫睫状肌。

主播A：你看书、打字的时候，它一直绷得紧紧的，几乎没得歇。

主播B：一看向远处，它就松开了。晶状体变平，那股拉扯也就停了。

主播A：说到底，那二十秒不算偷懒，是给这块小肌肉放个假。

主播B：第二件事——依我看，屏幕顶端最好略低于视线，别高过它。

主播A：你一抬头看屏幕，眼睛睁得更大、眨眼变少，干眼就是这么来的。

主播B：第三件事——别在黑屋子里抱着手机看。

主播A：黑暗里瞳孔会放大，光打进来更狠；它还会告诉大脑"现在还是白天"。

合：二十、二十、二十。今天就给眼睛放个假。我们下期再见。

主播A：Good afternoon. Welcome back to Echo Snippet.

主播B：Honestly, today's one is for your eyes. You've had a screen in front of you since seven this morning.

主播A：There's a tiny rule with a name you won't forget. Twenty, twenty, twenty.

主播B：Every twenty minutes of close-up work, look at something twenty feet away. That's roughly six metres.

主播A：The back wall of your classroom is about that far. Rest your eyes there for twenty seconds.

主播B：Why does it work? Because there's a tiny muscle inside your eye. It's called the ciliary muscle.

主播A：When you read or type, it stays clenched. It barely gets a moment off.

主播B：Look into the distance and it lets go. Your lens flattens out, and the pulling stops.

主播A：The thing is, those twenty seconds aren't slacking off. They're a breather for one small muscle.

主播B：Second thing — if you ask me, your screen wants to sit a touch below eye level. Not above it.

主播A：Look up at a screen and your eyes open wider and you blink far less. Dry eyes are what you get for it.

主播B：Third thing — don't sit in the dark with your phone.

主播A：In the dark your pupils open wide, so the light hits harder. And it tells your brain it's still daytime.

合：Twenty minutes. Twenty feet. Twenty seconds. Give your eyes a break today. See you next time.