Tired eyes, a dull headache creeping in, maybe some blurry vision…sound familiar?
If you spend your day staring at a screen, you probably know the feeling. Digital eye strain, also called computer vision syndrome, affects a huge share of people who work on screens, and with remote work and constant device use, it’s more common than ever. The good news is that most digital eye strain is preventable. Here’s what’s causing it and what you can do about it.
What Causes Digital Eye Strain
When you look at a screen, you blink less often, sometimes by half. Less blinking means less moisture on the surface of your eyes, which leads to dryness and irritation. Add in screen glare, poor lighting, small text, and awkward viewing distances, and your eyes end up working overtime just to keep up.
Posture plays a role too. Craning your neck toward a monitor or squinting at a phone screen strains not just your eyes but the muscles around them, contributing to headaches and neck tension.
Common Symptoms To Watch For
Digital eye strain shows up differently for everyone, but the most frequent complaints include:
- Dry or watery eyes
- Blurred or double vision
- Headaches, especially around the forehead or temples
- Neck and shoulder pain
- Difficulty focusing after looking away from a screen
If these symptoms sound familiar, small changes to your habits and workspace can make a real difference.
The 20-20-20 Rule
One of the simplest and most effective strategies is the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eye muscles a chance to relax and helps reset your blink rate. Set a timer if you need a reminder. It sounds too easy to work, but consistency makes it one of the most recommended habits by eye care professionals.
Adjust Your Environment
Your screen setup matters more than you might think. Position your monitor about an arm’s length away, with the top of the screen at or slightly below eye level. Reduce glare by adjusting overhead lighting or adding an anti-glare screen filter. Increase text size if you find yourself leaning in to read. Room lighting matters too. A screen that’s much brighter or dimmer than your surroundings forces your eyes to constantly readjust. Aim for balanced lighting that doesn’t compete with your display.
Blink More, Stay Hydrated
Make a conscious effort to blink fully and often, especially during long stretches of screen time. Keeping artificial tears on hand can help if dryness becomes a regular issue. Staying hydrated throughout the day also supports healthy tear production.
When To See Your Eye Doctor
If symptoms persist despite these changes, it may be time for a comprehensive eye exam. Uncorrected vision problems often make digital eye strain worse, and a proper prescription, whether for everyday use or computer-specific glasses, can provide significant relief. Your eyes work hard every day. A few simple adjustments can help them feel better and keep you comfortable, whether you’re finishing a work project or scrolling through your favorite show.
