How to Avoid Digital Eye Strain: 10 Practical Tips for Work and Home
In today's tech-savvy world, our screens have become an integral part of our daily lives, but screen eye strain (otherwise known as computer vision syndrome) is now more common than ever. From work to leisure, constant exposure to digital devices can lead to digital eyestrain. Fear not, as we embark on a journey to discover practical tips and tricks to keep our eyes healthy and happy.
What Is Digital Eye Strain, and What Causes It?
Digital eye strain, medically referred to as computer vision syndrome, is characterised by a range of uncomfortable symptoms that develop among those who spend extended periods of time looking at screens. In fact, a study showed that around 60-69% of people who use computers, phones, or other digital devices with screens regularly experience symptoms of digital eye strain.
Screen eye strain develops as computers and other digital screens constantly force your eyes to focus and refocus, reduce your blinking rate, and are often set up in poorly lit spaces.
Digital Eye Strain Symptoms
If you regularly use technology such as a mobile phone, tablet, computer, or a television, you could be at risk of developing screen eye strain, so it’s important to know what symptoms to look out for so you can avoid long-term, serious issues. Common symptoms of digital eye strain include:
- Dry eyes
- Eye twitching
- Discomfort or fatigue in your eyes
- Headaches
- Blurry vision
- Tiredness
- Pain in your neck and shoulders
10 Steps to Avoid Eye Strain
Wondering how to avoid eye strain? We’ve put together 10 simple steps you can follow to help avoid eye strain and to make sure your eyes stay comfortable and healthy during long periods of screen use.
1. The 20-20-20 Rule
One of the simplest yet most effective ways to avoid eye strain is the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away. This helps reduce digital eye strain caused by continuous screen time.
2. Optimise Your Workspace
A well set up desk can go a long way in helping avoid eye strain and computer eye strain. Adjust the brightness and contrast settings to reduce glare, and consider using an anti-glare screen protector. Proper lighting is crucial; aim for soft, ambient lighting to reduce harsh contrasts.
3. Blink Regularly
Staring at screens often leads to reduced blinking, which is a major cause of digital eye strain and dry, irritated eyes. Make a conscious effort to blink regularly to keep your eyes moist and refreshed.
4. Follow the 2-Second Rule
Adjust your screen settings to a comfortable font size and brightness to help avoid eye strain. As a rule of thumb, if you can't read a block of text within 2 seconds, it's time to increase the font size as this can help to reduce unnecessary computer eye strain.
5. Digital Detox Breaks
Incorporate short breaks into your day for a digital detox to help avoid eye strain. Step away from your screen, stretch, and engage in activities that don't involve electronic devices. These breaks not only ease screen eye strain, but also enhance overall well-being. Explore our blog on the benefits of staying active during the workday for more information.
6. Stay Hydrated
Hydration is key to maintaining good eye health. Drink plenty of water throughout the day to prevent dry eyes. Consider using artificial tears or lubricating eye drops if computer eye strain is causing discomfort.
7. Blue Light Protection
Protecting your eyes from blue light can be key in avoiding eye strain. Invest in blue light blocking glasses or use screen filters to minimisze exposure to harmful blue light emitted by digital screens. Some devices also have built-in blue light filters that can be activated during evening hours. Eyecare | Blue Light Glasses – Insight Ergonomics
8. Eye Exercises
Incorporate simple eye exercises into your routine to improve focus and reduce digital eye strain. Rotate your eyes clockwise and anticlockwise, focus on near and far objects, and perform palming exercises to relax your eyes.
9. Regular Eye Check-ups
Schedule regular eye examinations to monitor your eye health if you frequently experience screen eye strain. An optometrist can detect potential issues early on and provide personalised recommendations to help you avoid eye strain and maintain long-term comfort.
10. Mindful Screen Time
Practicing mindful screen usage by setting realistic limits on your daily device usage can be one of the most effective ways to avoid eye strain. This not only benefits your eyes but also promotes a healthy balance between the digital and real world.
Protect Your Vision and Avoid Eye Strain
In the pursuit of a healthier and more productive workday, we often seek ergonomic solutions and equipment to help avoid eye strain and improve overall comfort. Following a few simple steps, such as following the 20-20-20 rule, wearing blue light glasses, and taking regular screen breaks can significantly reduce screen eye strain before they affect your health and comfort. Learning how to avoid eye strain isn’t about giving up screens altogether, it’s about implementing small habit changes so you can use them more mindfully and healthily.
If you think you might be experiencing preventable digital eye strain at work, it’s a good idea to book in a DSE assessment. Employers are legally obliged to protect their workers from the health risks associated with display screen equipment (DSE), and this applies to employees who use DSE for over an hour a day.
Avoiding Digital Eye Strain FAQs
How do you fix digital eye strain?
There are some simple tips to help fix digital eye strain. For example, taking regular screen breaks, making sure your screen brightness and contrast settings aren’t too harsh, wearing blue light glasses, and blinking more often when using screens.
If you notice discomfort or dryness in your eyes, it might be time to monitor your screen use and find ways of reducing it in your everyday life.
What does digital eye strain feel like?
Digital eye strain has a number of symptoms, and can often manifest in feelings like dry, irritated, tired or even watery eyes, as well as headaches, blurred vision, and burning sensations. If you notice these symptoms when using a screen for an extended period, it’s time to incorporate some small changes like taking screen breaks and adjusting brightness levels, to help reduce digital eye strain.
What is the 20 minute rule for screens?
The 20-20-20 rule is a guideline that helps reduce digital eye strain and relaxes your eye muscles. The rule is: every 20 minutes you should take a 20 second break and focus on something 20 feet away. This simple exercise is designed to avoid computer eye strain symptoms such as dry, uncomfortable eyes, headaches and blurred vision.