Steps You Can Take to Reduce Digital Eye Strain
1. Keep Your Vision Prescription Up to Date
Even a small vision problem can make screen use uncomfortable, especially when you're reading or working at a computer for several hours.
A comprehensive eye exam can help identify nearsightedness, farsightedness, astigmatism, or focusing problems that may contribute to eye strain. Your eye doctor may recommend prescription glasses suited to your usual screen distance.
Computer glasses and other blue light-filtering lenses are available at our practice, and anti-reflective coatings may help if glare is a concern.
2. Give Your Eyes Regular Breaks with the 20-20-20 Rule
Regular breaks help your eyes relax after extended periods of close-up focus.
Try the 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for 20 seconds. It's an easy habit to practice at work, while studying, or during recreational screen time.
Remember to blink fully and regularly, too. Blinking helps spread tears across your eyes and can reduce dryness during screen use.
3. Adjust Your Screen Distance and Position
Holding a phone too close or sitting too near a computer monitor can make your eyes work harder to focus.
For desktop computers, position your screen approximately an arm's length away, or about 20–28 inches, depending on your comfort and screen size. Keep the top of your monitor at or slightly below eye level so you're looking slightly downward.
Encourage children to hold tablets and other handheld devices at a comfortable distance rather than bringing them close to their faces. Larger screens and text may also make reading easier without leaning forward.
4. Reduce Glare and Adjust Your Screen Brightness
Bright screens in dark rooms, along with reflections from nearby windows or lights, can contribute to visual discomfort.
Adjust your screen brightness to match the surrounding lighting, and reposition your monitor to minimize glare. Increasing text size and contrast can also make reading more comfortable.
In the evening, dimming your screen or using a warmer display setting may help reduce bright light's impact on your sleep routine. However, these settings aren't proven treatments for digital eye strain.
5. Use Screen Settings That Support Healthier Habits
Most smartphones, tablets, and computers have built-in features that can make extended screen use more comfortable.
Night mode and warmer color settings reduce the blue light your display emits. While these features haven't been shown to reliably prevent eye strain, some people prefer the softer appearance, especially at night.
You can also use screen-time reminders or break notifications to help you follow the 20-20-20 rule. For children, regular breaks from recreational screen use and time spent outdoors can support healthy daily routines.
