With the new electronic age, we spend more money than ever on their screens. Whether we work, play, or text, we spend far too much time on our screens and that causes digital eye strain. It makes us uncomfortable, our vision becomes blurry, we get dry eyes, and even headache. If not regulated, it has very dire eye health consequences in the future.

The good news is you just simply do some stuff to ease digital eye strain and even improve your eyes. Here is what you do:

1. 20-20-20 Rule

The use of the 20-20-20 rule is perhaps the simplest method of eliminating eye strain. This is how you go about it:

  • Every 20 minutes,
  • Blink at something 20 feet away,
  • For at least 20 seconds.

This strains your eye muscles and minimizes stress from seeing screens for so long.

2. Normalize Your Screen Brightness and Contrast

A too-bright or too-dark screen causes extra stress on your eyes. To achieve the correct setting:

  • Normalize your screen brightness to lighting in the room.
  • Turn up contrast for more detailed writing and pictures.
  • Use "night mode" or blue light filtering at night to minimize stress.

3. Blink More Often

Do you know that we tend to blink less when in front of screens? Blinking is important because it moistens your eyes and wards off dryness.

  • Try hard to blink more consciously when at work.
  • You can use artificial tears if your eyes dry out.
  • Close eyes for some seconds and rest every time you relax.

4. Use Proper Screen Distance

Having your screen close to your eyes can cause eye strain. Keep these in mind:

  • Position your screen at arm's length distance (about 50-70 cm) from your eyes.
  • Position your screen in a position where your eyes are slightly inclined downward rather than straight or upward.
  • Avoid sitting in front of TVs, especially in dark rooms.

5. Reduce Glare and Reflections

Screen glare will make your eyes tire more quickly. To reduce it:

  • Install an anti-glare screen protector on your phone or monitor.
  • Tune the lighting in your room to prevent reflections on your screen.
  • Use anti-reflective (AR) glasses if you're glued in front of screens for hours.

6. Utilize Blue Light Filters

Blue light from your screens might actually disrupt sleep and lead to eye strain. Minimize its effect by:

  • Activating blue light filters on your devices ("night mode" or "eye comfort mode").
  • Using computer glasses with lenses that filter blue light.
  • Steering clear of screens at least an hour before nightfall.

7. Take Regular Breaks From the Screen

Too much screen time can lead to tired eyes and eye strain. To feel refreshed:

  • Take a 5-10 minute break every hour.
  • Stand up, stretch, and turn away from screens while taking a break.
  • Do something away from screens, such as reading a book or taking a quick walk.

8. Simplify Your Workspace Configuration

Inadequate workplace configuration can maximize eye strain. Make sure:

  • Your monitor is at eye level to avoid constantly looking down or up.
  • Your workspace is illuminated but not too bright.
  • You use good posture by being seated in an ergonomic chair.

9. Have a Vision-Friendly Diet

Your diet has a major contribution to healthy eyes and improve your vision. Consume foods rich in:

  • Vitamin A (carrots, sweet potatoes, spinach) for sharp vision.
  • Omega-3 fatty acids (salmon, flaxseeds, walnuts) to avoid dry eyes.
  • Lutein and zeaxanthin (kale, broccoli, eggs) to avoid blue light damage.
  • Drinking enough water also avoids dryness and irritation in the eyes.

10. Regular Eye Check-Ups

You do not need to wear spectacles; that does not matter either. You must have your eyes examined now and then. An optician will:

  • Identify early stages of eye disease.
  • Prescribe contact lenses or glasses, if necessary.
  • Give personal advice about avoiding eye strain.

Eye strain is an issue for all of us in today's age of technology, but making a few small changes can make a significant difference. Sticking to the 20-20-20 rule, setting screen settings, taking breaks frequently, and a healthy diet will keep your eyes safe and your vision healthy.


Caring for your eyes today will bring better vision and healthy eyes in the long term. So, start making these adjustments today and care for your eyes as they ought to be!