Are you guilty of spending several hours a day staring at digital screens? You’re not alone. Be it work, school, or leisure entertaining, screens play a pivotal role in people’s lives. After hours upon hours of scrolling and typing, it’s not surprising that by the end of the day, your eyes are dry, tired, or uncomfortable. Enter the phenomenon—and consequences—of too much screen time: eye strain or digital eye strain. As reliance on screens increases across demographics—young and old—so does the prevalence of accompanying symptoms. Thankfully, however, there are quick and easy fixes to combat eye strain’s unpleasant and annoying effects.
Eye strain is annoying not only to you but also as a distracted co-worker or student. It reduces productivity and attention span, negatively affecting enjoyment and functioning throughout the day. For students attempting to complete reading assignments or professionals with time-sensitive deadlines trying to meet their goals while trying to binge-watch the latest season on Netflix, daily challenges include fuzzy vision, splitting headaches, and impaired focus. Thankfully, many ways exist to relieve eye strain from screen usage—and they’re simple to achieve. Whether it’s a change to your screen or viewing habits, you’ll feel good and have healthier eyes if you apply these recommendations!
Reasons for Eye Strain from Screens
But before the solutions, let’s explore what eye strain is and how screens cause it. Eye strain, also known as computer vision syndrome, occurs when people stress their eyesight from overuse—i.e. staring at a screen for too long. Symptoms of eye strain include a burning feeling in the eye, dryness or watering, blurred vision, headaches, and even pinched neck and shoulder pain. Ever feel that burning sensation in your eyes after a long Zoom meeting? Yeah, that’s eye strain.
Screens cause eye strain because there’s so much pressure on your eyes. For one, when you look at a screen, you’re looking at tiny pixels exploding against your retina as you avoid blinking as much as possible. Blinking is one thing; screens are also plagued by blue light, which complicates issues further; blue light penetrates more deeply through the eyes and causes the eyes to work even harder. In addition, you blink less when using a screen than when doing anything else. For example, studies show that people blink a third less when working on a screen than when engaged in all other activities. Thus, if you spend five hours a day on a screen, that’s approximately 600 blinks you don’t incorporate into your day. Dry eyes create discomfort, which fosters more problems down the line.
Moreover, where the screen is located can increase the chances of eye strain—poor lighting and poor posture or a screen too close can exacerbate the problem. The longer you refuse to acknowledge crucial elements about your habits and lifestyle, the more discomfort your eyes will have to suffer. Fortunately, small adjustments can make a world of difference with eye strain. Here are the solutions, in order.
Change Your Screen Settings
One of the most seamless ways to reduce eye strain is to change your screen settings. It does not require technical expertise and only takes a few minutes.
First, brightness. If your screen is too bright, it feels like you’re staring into a flashlight; too dim, and you’ll find yourself straining as your eyes have to work harder to see. Adjust the brightness to match the setting in which you are working. Generally speaking, your screen should never be the brightest thing in your area.
Second, contrast. The higher the contrast, the easier it is to read words and see images, meaning your eyes aren’t working so hard. Most devices allow you to change contrast in display settings—play around until the words are legible but not burning your eyes.
Third, the blue light. Blue light emitted from cell phone and computer screens tires out your eyes and affects sleep patterns if you use devices at night. Many phones, tablets, and computers come with a “night mode” or “blue light filter” option to reduce exposure to blue light—turn this on as often as you can, especially at night. If you want additional protection, purchase blue-light-blocking glasses to wear all day long. They are inexpensive and incredibly effective for anyone who needs to work on a screen for extended hours.
Finally, for those who squint, increase the text size. Bigger text means your eyes are working less. Whether you’re reading or writing, zoom in just a little. Your eyes will thank you.
Follow the 20-20-20 Rule
One of the best things you can do is make where you work better for your eyes. One of the most commonly suggested pieces of advice that eye doctors provide is the 20-20-20 rule, and it’s easy to follow. Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes a break and adjustment period. When staring at screens, the muscles in your eyes are fixed/held in one position which causes tension. Therefore, looking further away helps those muscles relax.
To incorporate this into your daily routine, set a timer on your phone or computer for every 20 minutes. When it goes off, find something 20 feet away—beyond your window, across the room, outside of your building (whatever the furthest distance is). Not only glance at it but instead, concentrate on that object for 20 seconds. If you find yourself in a small space, find the most distant object in sight—perhaps it’s a framed photo on the far wall or a tree outside—and concentrate on that. The idea is to get out of the habit of being in such close proximity.
This is especially helpful during long work sessions or gaming. It takes no time and won’t interrupt your workflow but will help in the long run. Try it for one day and see how you feel. You won’t have as much eye strain or discomfort.
Optimize Your Workspace
How does your workspace facilitate eye strain? Are you putting yourself in a position to unnecessarily strain? For example, let’s talk about your screen. Your computer monitor must be about an arm’s length away (20–30 inches), and the top of the monitor should be either at eye level or slightly lower; if you’re continually looking up or down, that means you’re straining your eyes (and neck) even more.
In addition, poor positioning relies upon lighting. For example, the overhead lights or glare from windows can reflect off the computer monitor and require more exertion than necessary. Ensure your desk faces a window with the entry points to the side to mitigate barriers and glare but allow you to see nature and get natural light; ensure a window is never behind a computer screen. If this is inevitable and glare still frustrates you, get an anti-glare screen for your computer. They are inexpensive and simple to apply. Indoors, avoid fluorescent lights as these can be in ceilings and bulbs. Use warm lights, as they are not as harsh.
Also, assess your chair and positioning. If you’re hunched over with bad posture, this adds to eye strain through neck and shoulder tension simultaneously. Your chair needs to allow your feet to remain flat on the ground; if it does not, invest in a footrest. In addition, ensure your back gets support while staring straight at the computer—for your monitor should not be to the side unless your chair can swivel to avoid snapping your neck.
Make sure all your screens are the same height and distance apart if you work on multiple displays. Adjusting eye level and distance when shifting from one screen to another puts strain on the eyes. In addition, a clean working environment is essential. Should there be a smudge or dirt on the screen, your eyes will work harder to focus, so keep it clean.
Take Longer Breaks
While the 20-20-20 rule gives you quick breather, your eyes need longer breaks, too. After an hour or two of screen time, walk away for five to ten minutes. Stretch, stand up and walk around, grab a snack—whatever as long as you give your eyes a chance to relax and relieve some of the cumulative strain.
What can you do during these breaks? Just don’t switch screens. If you’re scrolling through your phone, that doesn’t count as a break! Try to do something without a screen. Talk to someone in the office, gaze out the window, or rest your eyes for a few seconds. If you’re working from home, step outside for some fresh air. Your eyes will welcome the natural light and greenery.
If you’re concerned about managing your time, set a timer for these longer breaks, too. People often forget to take breaks or get so involved in a project or episode that they avoid stopping out of fear of losing momentum. However, planning breaks can establish a routine and in the end, you’ll find not only do your eyes feel less strained but you may feel more productive in the process.
Practice Eye Exercises
Just like the rest of your body, your eyes are comprised of muscles and they need a workout every so often, too. Eye exercises aren’t going to fix your vision but they relieve stress and boost concentration.
One of the best is called “near and far.” Stretch your hand out in front of you with your thumb up about 10 inches from your face. Stare at your thumb for 10 seconds. Now pick something far away—a tree, a building—focusing on it for 10 seconds. Reverse the focus back to your thumb for another 10, then back to the distant object for another 10. Repeat this process five times. It helps your eyes adjust from near to far and back again, which is especially important for those who continuously look at screens.
Another eye exercise is called “eye rolling.” Roll your eyes in a complete big round circle five times clockwise and five more times counterclockwise. It sounds silly, but it relaxes the muscles surrounding the eyes. You can do this during your 20-20-20 breaks or any time during the day when your eyes feel tired.
But if you feel any discomfort while exercising, stop right there. There should be absolutely no strain for any eye exercise—just gentle stretching. Eye exercises can help refresh strained eyes after hours on the screen.
Consume Eye-Healthy Foods
Somehow, what you eat influences your eyes, too. Foods with specific nutrients either worsen eye strain or improve it. For instance, consume foods rich in omega-3 fatty acids like salmon and walnuts or flaxseed, and you’ll keep your eyes moistened from the inside out. When we have enough good fats in our systems, we’re less likely to fall victim to dry eyes.
Don’t forget about eye-protecting antioxidants like lutein and zeaxanthin. These are found in dark, leafy green vegetables, eggs, and broccoli, which filter blue light—a useful thing when you’re staring at a screen all day. You don’t have to overhaul your diet; just add in a few things here and there. Have a green smoothie with spinach and berries or snack on some almonds or walnuts instead. It helps.
But if you are uncertain about whether you’re receiving enough of the necessary nutrients for eye health, speak to a medical professional about supplements. But in general, most people can maintain proper eye health from a healthy diverse diet across the board—especially one that features colorful fruits and vegetables. Not only will your eyes feel good, but so will the rest of your body.
Limit Screen Time When Possible
This one’s a no-brainer, but limiting screen time when possible is one of the best ways to prevent eye strain. But it doesn’t mean you need to get rid of your devices and tablets—it merely means you need to be conscious and mindful of when and how often you use them. For example, do you really need to check your phone every five minutes? Instead, set times to check emails and social media instead of continuous scrolling.
If your job relies on spending hours a day in front of a computer, find ways to infuse non-screen activities into the mix. Do you need a video call, or can you just call on the phone? Can you take notes old-school pen and paper instead of typing? These little switches give your eyes a break.
Screen time limits are even more important with children. Since their eyes are still developing, excess exposure to screens can exacerbate problems and cause long-term effects. It’s better to help them with reading, drawing, or playing outside, screen-free.
In fact, before bed, the family should attempt to avoid all screens for about an hour before sleep. This minimizes overall eye strain. Furthermore, it assists the body in falling asleep more effectively. Blue light fools the brain into thinking it’s daytime when it’s actually not; therefore, books and music may be a better option than scrolling through the phone.
Visit the Eye Doctor Regularly
Of course, regardless of frequent eye use, it’s always good to check in with an eye doctor at some point. They can determine any issues with the eyes before they develop into major concerns and provide customized recommendations. If eye strain continues with blurry vision and headaches, it’s best to make an appointment. You may need glasses, a different prescription, or dry eye treatment.
You may also discover unrelated health issues from these appointments. Many people do not realize that eye doctors can often diagnose diabetes or high blood pressure just from what they see at a regular check-up. Your eyes are the windows to your soul; take care of them by making all necessary appointments.
If you wear standard corrective glasses or contact lenses, make sure your prescription is current. An incorrect prescription will mean that your eyes are working even harder to see properly which means strain. If you sit at a computer, inquire with your doctor about computer-specific glasses. These are tailored to the mid-range distance—which is probably all found between you and your computer screen—and help ease fatigue during the day.
How often should you go? Generally, adults should visit the eye doctor for an exam every one to two years. Children and seniors may require a more frequent schedule. Follow suggested professional guidelines and don’t hesitate to reach out to them if something feels off before the next appointment.
Conclusion
Reducing eye strain caused by excessive screen use doesn’t have to be a challenge. Some small changes within your control—screen adjustments, the 20-20-20 rule, workspace improvements—go a long way in keeping strong and effective eyes. Blinking more, eating proper meals, and taking breaks also add up to effective outcomes. In addition, maintaining a proper schedule for professional eye doctor assessments ensures that appropriate attention is given for accurate diagnosis and consistent vision correction.
Your eyes do a lot for you all day long—keep them content and healthy by doing what you need to do to keep them that way. Whether attempting one or two of these suggestions or trying to implement everything all at once, they’ll all be worthwhile over time. For example, set a reminder to blink more; maybe add that blue light filter tonight—these changes will make these things habitual over time, and your eyes will thank you for it!
What’s one step you’ll take today to ease your eye strain? Whatever you choose, your eyes will thank you. Here’s to clearer, happier vision and a more comfortable screen-filled life!