When doing long mental work, breaks are indeed useful, but there is no universal scientifically proven regimen such as “work exactly 25 minutes, rest exactly 5.”
When two tasks simultaneously require attention, working memory, decision making, or action control, multitasking typically impairs concentration and performance.
Most people don't need special blue-light-filtering glasses for computer work. The best available clinical data doesn't show that such lenses significantly reduce digital eye strain compared to standard clear lenses.
Night mode can be useful in the evening, but its capabilities are quite limited. It reduces short-wavelength blue light and makes the image warmer, thus theoretically reducing the screen's impact on the system that regulates circadian rhythms.
A smartphone can actually temporarily impair vision, causing dryness, eye fatigue, burning, headaches, and short-term blurring after prolonged close-up viewing.
Standing while working can be beneficial if it replaces part of a long period of sitting and is regularly alternated between sitting and moving. However, there's no evidence that standing all day is more beneficial than sitting all day.
No, using a dark mode specifically for eye protection is not necessary. There is currently no convincing evidence that white text on a dark background prevents retinal damage, dry eye, or other eye conditions.
The 20-20-20 rule is a sensible and safe way to regularly break up long periods of close work, but scientific evidence does not support the idea that 20 minutes, 20 seconds, and 20 feet is the optimal or necessary formula.
