5 tips for digital eye strain

We spend a lot of time on our devices — phones, computers, tablets — and it’s taking a toll on our eyes. Dry, itchy, tired eyes, known as digital eye strain or computer vision syndrome, are all too common. Beyond discomfort, excessive screen exposure can contribute to headaches, disrupted sleep and decreased productivity.

But don’t fret. Here are five simple ways to give your eyes a break. 
 

1. Schedule routine eye exams

Routine eye exams are important for detecting and addressing vision and eye problems early. Comprehensive vision exams can also detect several larger health issues, like high blood pressure, high cholesterol, diabetes, glaucoma, autoimmune disorders and cancer. It’s recommended to get a comprehensive eye exam once a year if you’re over 17 years old. However, your provider may suggest less frequent check-ups if you’re in good health.
 

2. Limit screen time

Too much screen time can harm your eyes and lead to headaches, poor sleep and reduced productivity. When you’re working, you could try breaking up your work flow with short breaks to get away from your computer.

At home, consider implementing a screen schedule. For instance, you might say that meal times are always screen-free or you turn off all electronics an hour before you sleep. If you prefer not to restrict your schedule, try adding activities that don’t need screens to your life, like outdoor exercise or creative hobbies.
 

3. Follow the 20-20-20 rule

The best way to protect your eyes against eye strain from digital devices is to take regular breaks. Every 20 minutes, take a 20-second break to look at something 20 feet away. This simple practice helps relax your eye muscles and reduce fatigue, while also making sure your eyes practice focusing on distant objects. You can also add in simple eye exercises to your daily routine.
 

4. Optimize your workspace

• Reposition your screen. Place your screen 20–24 inches away, with the top at or just below eye level, to minimize strain on your eyes and neck.
• Change screen brightness. Optimize your device's brightness, contrast and text size for comfortable viewing. Matching screen brightness to your environment and using night mode in the evening can further alleviate eye strain.
• Adjust ambient lighting. Reduce screen glare by turning off or repositioning lights that reflect directly on your screen. If you can’t move or turn off those lights, rearrange your workspace so that light sources are to the side of your screen instead of directly behind or above it. Anti-glare filters minimize reflections on your screen, reducing discomfort and fatigue.
   

5. Blink more often

Staring at screens reduces our blink rate, leading to dry eyes. Make a conscious effort to blink frequently, and consider using artificial tears to maintain eye moisture. If your eyes feel dry often, drink more water to ensure you aren’t dehydrated.

Taking care of your eyes today can prevent serious issues tomorrow. By incorporating these strategies into your daily routine, you can reduce digital eye strain and promote long-term eye health.​

Última actualización: abril de 2025