The Best Ways to Prevent Digital Eye Strain in Today's Screen Centric World

The Best Ways to Prevent Digital Eye Strain in Today’s Screen-Centric World

By Dr. Sarah Berry, OD

Hi there! If you’re anything like me, you probably spend more time on screens than you ever have before. Whether it’s for work, school, or relaxing with a favorite show, screens have become an essential part of our day. But with all this screen time comes the risk of digital eye strain, a condition that can make your eyes feel tired, dry, and even blurry after a long day of looking at screens.

I often see patients who ask about digital eye strain, and I get it — no one wants to deal with eye discomfort, especially when screens are such a big part of our lives. Let’s go over some simple, practical ways to reduce eye strain, so your eyes can stay comfortable and healthy.

1. Follow the 20-20-20 Rule

One of the easiest ways to reduce digital eye strain is to give your eyes regular breaks. I always recommend the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something at least 20 feet away. This simple habit gives your eyes a chance to relax and refocus, which can make a huge difference in reducing strain.

It can be tricky to remember to take breaks, so try setting a timer on your phone or using an app that reminds you to look away. Just 20 seconds every so often can have a big impact!

2. Adjust Your Screen’s Brightness and Contrast

If your screen is too bright or too dim, your eyes have to work harder, leading to more strain. Adjust the brightness so it matches your environment, and consider increasing the contrast for easier reading. Most devices have these settings built-in, so take a few minutes to find a comfortable balance for your eyes.

I also recommend enabling "Night Mode" or "Blue Light Filter" options on your devices, especially if you’re working or studying late. These settings reduce the amount of blue light, which can be gentler on your eyes in low-light conditions.

3. Keep Your Distance

The distance between your eyes and the screen plays a big role in eye comfort. Ideally, your screen should be about an arm’s length away (about 25 inches) and positioned so you’re looking slightly downward. Sitting too close to your screen makes your eyes work harder to focus, which can lead to strain.

Take a moment to adjust your workspace and make sure your monitor is at a comfortable distance and angle. A few tweaks to your setup can go a long way in reducing strain.

4. Don’t Forget to Blink

It sounds simple, but when we focus on a screen, we tend to blink less often. Blinking keeps our eyes moist and refreshed, so when we forget to do it, our eyes can become dry and irritated. Make a conscious effort to blink regularly, especially if you’re noticing dryness or discomfort.

If you’re really struggling with dryness, consider using artificial tears. I’m always happy to recommend over-the-counter eye drops that can help keep your eyes hydrated or evaluate your eyes for dry eye syndrome.

5. Adjust Your Lighting

Proper lighting in your workspace can reduce screen glare and improve your comfort. Avoid sitting directly under overhead lights, and try to position your screen so you don’t get any reflections from windows or lamps. Using a desk lamp with a soft, focused light can help create a comfortable environment that minimizes eye strain.

6. Wear Blue Light-Blocking Glasses

Blue light-blocking glasses have become popular, and while not everyone needs them, I have some patients who find them very beneficial. If you’re curious, ask me about blue light, their effect on the eyes, and blue light-blocking options during your next visit!

7. Practice Eye-Friendly Habits Outside of Screen Time

Finally, don’t forget to take care of your eyes outside of screen time. Eating a balanced diet rich in omega-3s, staying hydrated, and getting regular eye exams all contribute to overall eye health. And whenever possible, try to spend time outdoors (with UV protection)— natural light helps maintain a healthy balance for your eyes.

Stay Comfortable and Healthy!

Digital eye strain can be frustrating, but it doesn’t have to be a constant part of life in our screen-centric world. I hope that these simple tips can help keep your eyes comfortable and reduce the impact of screen time. At TriaVision, we’re here to support your eye health and offer guidance tailored to your lifestyle.

If you’re experiencing persistent eye discomfort or would like to learn more about ways to protect your vision, feel free to reach out to us. I am always happy to go over ways that fit your lifestyle to improve your vision and visual comfort. Let’s make sure your eyes stay comfortable and healthy, screen time and all!

Book Your Appointment Now!