Brain and Eye Health for Students and Screen Workers: Focus, Memory and Tired Eyes

Students preparing for exams and professionals working long hours on laptops and phones ask the same two questions: how can I focus and remember more? and why are my eyes always tired? The answers start with habits, and some nutrients can support them.

Part 1: Better focus and memory

Habits that work

1. Sleep: your brain stores memories while you sleep. All-night reading before exams usually backfires.
2. Study in focused blocks: 25–45 minutes, then a 5–10 minute break (the Pomodoro method).
3. Test yourself instead of only re-reading: practice questions, flashcards, explaining to a friend.
4. Space your revision over days and weeks rather than cramming.
5. Exercise: even a short walk improves attention and mood.
6. Eat regular meals with protein and whole grains, and drink water.
7. Limit distractions: phone on silent and out of reach while studying.

More study strategies: 10 test-taking strategies and personality types and learning. Practise with exam prep tests at the IM Academy.

Brain supplements

Some plant extracts are studied for memory and attention. Bacopa monnieri has shown modest benefits for memory in some studies, usually after several weeks of use. Evidence for ginkgo biloba in healthy young people is mixed. Omega-3 fats support normal brain function. No supplement replaces sleep and good study methods.

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Precautions: ginkgo may increase bleeding risk with blood thinners; bacopa can cause stomach upset. Ask a doctor if you take medication, are pregnant, or have a medical condition.

Part 2: Tired eyes and screen strain

Signs of digital eye strain

• Tired, dry or burning eyes
• Blurred vision after screen time
• Headaches and neck or shoulder pain

What helps

• 20-20-20 rule: every 20 minutes, look at something 6 metres (20 feet) away for 20 seconds.
• Blink more: we blink less when staring at screens.
• Position screens about an arm’s length away, slightly below eye level.
• Reduce glare and match screen brightness to the room.
• Get an eye test: uncorrected vision problems are a common cause of strain and headaches.

Nutrients for eye health

Lutein and zeaxanthin are pigments concentrated in the eye’s macula and are found in leafy greens, eggs and orange-yellow fruits and vegetables. Goji berries are a traditional antioxidant food.

See an eye doctor urgently for sudden vision loss, eye pain, flashes of light or a red, painful eye.

Frequently asked questions

What is the best way to improve memory for exams?

Sleep well, use practice testing and spaced revision, exercise and eat regular meals. Supplements may add modest support at best.

Do brain supplements really work?

Some, like bacopa, show modest benefits in studies after weeks of use. They are not a substitute for sleep and good study habits.

How can I protect my eyes from my phone?

Follow the 20-20-20 rule, blink often, reduce brightness at night, keep screens at a comfortable distance and get regular eye tests.

Does lutein improve eyesight?

Lutein supports normal eye health, but it does not correct short- or long-sightedness. Glasses or contact lenses do that.