With many people spending hours each day on computers, smartphones, and tablets, screen-related eye strain has become increasingly common. Symptoms such as dry eyes, headaches, blurred vision and neck pain can affect productivity and overall well-being.
Fortunately, a few simple habits can help protect your eyes and improve comfort during screen time.
Also see: Top 7 productivity myths that are actually holding you back
1. Follow the 20-20-20 rule
One of the easiest ways to reduce digital eye strain is to practise the 20-20-20 rule. Every 20 minutes, look at something 20 feet (about six metres) away for at least 20 seconds. This helps relax the eye muscles and reduces fatigue caused by prolonged focus on a screen.
2. Adjust your screen settings
Brightness, contrast and text size all play a role in eye comfort. Ensure your screen is not significantly brighter than your surroundings and increase font sizes if you find yourself squinting. Many devices also offer blue light filters that can help reduce discomfort, especially in the evening.
3. Blink more often
People tend to blink less when staring at screens, which can lead to dry, irritated eyes. Make a conscious effort to blink regularly throughout the day. If dryness persists, consider using lubricating eye drops recommended by an eye care professional.
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4. Optimise your workspace
Position your screen about an arm’s length away and slightly below eye level. Proper lighting is equally important. Avoid glare from windows or harsh overhead lights, as reflections can force your eyes to work harder.
5. Take regular screen breaks
Extended screen use can strain both your eyes and your body. Short breaks every hour allow your eyes to recover while also reducing tension in your neck, shoulders and back. A brief walk or stretch can make a noticeable difference.
By adopting these simple habits, you can minimise screen-related eye strain and enjoy healthier, more comfortable screen use in today’s digital world.
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