Between laptops, phones, and tablets, most of us spend hours each day on screens. If you’ve felt burning, dryness, headaches, blurry vision, or trouble focusing by day’s end, you may be experiencing digital eye strain. The good news: a few small habit tweaks can make a big difference.
What causes digital eye strain?
- Reduced blinking: We blink far less while staring at screens, which dries the eye’s surface.
- Glare and poor lighting: Bright overhead lights or a glossy display force your eyes to work harder.
- Ergonomics: A screen that’s too close, too high, or at the wrong angle strains eyes and neck.
Quick fixes that actually work
- Use the 20–20–20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. Set a reminder if needed.
- Blink on purpose. Add a few slow, full blinks when you switch tasks. Consider preservative-free artificial tears if needed.
- Check your setup. Keep screens about arm’s length away and slightly below eye level; match screen brightness to the room and reduce glare.
- Mind the lighting. Use indirect light and place lamps to the side (not behind the screen). A matte screen filter can help.
- Scale it up. Increase text size/zoom so you’re not squinting. Short, frequent breaks beat long, infrequent ones.
- Rethink blue-light glasses. Evidence for eye-strain relief is mixed; smart screen habits work better.
When to call your doctor
If you have persistent headaches, significant vision changes, eye pain, or symptoms that don’t improve with these strategies, schedule a comprehensive eye exam. Underlying dry eye, uncorrected vision, or other conditions might be contributing.
Bottom line: Digital eye strain is common—but manageable. A few ergonomic tweaks, regular “eye breaks,” and mindful blinking can restore comfort and protect your vision during long screen days.
