Eyes on Wellness: A Guide to Avoiding Digital Eyestrain

digital eye strain


In today's tech-savvy world, our screens have become an integral part of our daily lives, from work to leisure. However, the 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.

  1. The 20-20-20 Rule:

    One of the simplest yet most effective strategies is the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away. This helps reduce eye fatigue and strain caused by continuous screen time.

  2. Optimise Your Workspace:

    Ensure your monitor is at eye level, about 20 inches away from your face. 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, causing dry eyes and discomfort. 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. 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.

  5. Digital Detox Breaks:

    Incorporate short breaks into your day for a digital detox. Step away from your screen, stretch, and engage in activities that don't involve electronic devices. These breaks not only benefit your eyes but also enhance overall well-being.

  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 needed.

  7. Blue Light Protection:

    Invest in blue light blocking glasses or use screen filters to minimize 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.

  8. Eye Exercises:

    Incorporate simple eye exercises into your routine to improve focus and reduce 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. An optometrist can detect potential issues early on and provide personalised recommendations for maintaining optimal eye comfort.

  10. Mindful Screen Time:

Practice mindful screen usage by setting realistic limits on your daily device usage. This not only benefits your eyes but also promotes a healthy balance between the digital and real world.


By incorporating these tips into our daily routines, we can enjoy the benefits of technology without sacrificing the well-being of our precious eyes.