Clear answers for a screened life.
Evidence-aware, plain-language guides to the habits and optional tools inside Sanctuary. Each guide starts with the answer, states the limits, and links to the research context behind it.
Start with the question.
The 20-20-20 rule
The 20-20-20 rule is a simple screen-break reminder: every 20 minutes, look at something about 20 feet away for at least 20 seconds. It may help interrupt prolonged near-focus and remind you to blink, but it is not a treatment for persistent eye pain or vision changes.
Paced breathing
Paced breathing means following a deliberately slow and even breathing rhythm. Research often studies rates near 5 to 6 breaths per minute, but there is no single rate that is right for everyone. A comfortable, unforced pace matters more than hitting an exact number.
Binaural beats for focus
Binaural beats are an auditory effect created when each ear receives a slightly different tone. Some studies report changes in attention, anxiety, or perceived state, while others find small or inconsistent effects. Treat them as an optional sound preference—not a proven focus treatment.
Mindful breaks at work
A mindful break is a brief, intentional pause in which you stop the current screen task and notice your body, breathing, or surroundings. A useful break can be as simple as looking into the distance, changing posture, taking several comfortable breaths, and deciding what to do next.
Put the guidance into a quiet routine.
Sanctuary turns optional cues into a repeatable focus-and-break rhythm without presenting wellness habits as medical treatment.