Our lives are increasingly dominated by screens, from early morning emails to late-night scrolling. While technology enables us to stay connected and productive, it also takes a toll on our eyes. Digital eye strain, sometimes called computer vision syndrome, has become a common complaint. Symptoms like dryness, blurry vision, headaches and fatigue are becoming familiar to anyone spending long hours on digital devices.
The good news? You can build simple daily habits that support your eye health and contribute to overall digital wellness. Here are some key practices that can make a real difference.
1. Follow the 20-20-20 Rule
The 20-20-20 guideline is a straightforward but impactful method for alleviating eye strain. After every 20 minutes, pause for 20 seconds and focus on an object located 20 feet away. This allows your eye muscles to unwind and can aid in minimising tiredness from prolonged screen attention.
2. Adjust Lighting and Screen Settings
High screen brightness or inadequate lighting in your work area can lead to increased glare and discomfort. Change your device’s brightness to align with your surroundings and lessen harsh illumination in the space. A matte screen filter or an anti-glare cover can also be beneficial.
Furthermore, most electronic devices allow you to adjust the contrast and colour settings. Warmer colour temperatures are gentler on the eyes, particularly during the evening. Activating night mode or blue light filter options after sunset can enhance visual comfort and promote better sleep.
3. Keep Screens at Eye Level and Maintain Distance
Ergonomics matter. Make sure your monitor or device is positioned at eye level and at least 20–28 inches away from your face. Looking slightly downward at a screen (not up) reduces strain on both your eyes and neck.
For handheld devices like tablets or smartphones, try not to hold them too close. The closer the screen, the harder your eyes have to work.
4. Use Specialised Eyewear
If you’re spending several hours a day on screens, investing in eyewear designed to reduce digital strain can be beneficial. Blue light filtering glasses, also known as computer glasses, are made to block or absorb blue light, reduce glare and enhance contrast.
To explore a wide range of options tailored for this purpose, check out the collection of computer glasses on Just Glasses. Wearing these during screen time can noticeably improve visual comfort and prevent long-term wear on your eyes.
5. Stay Hydrated and Blink More
It may sound basic, but blinking often and staying hydrated can combat dry eyes. When staring at screens, people tend to blink less frequently, leading to faster tear evaporation. Make a conscious effort to blink more and consider using artificial tears if necessary.
6. Get Regular Eye Checkups
Even if you’re not experiencing serious issues, annual eye exams can detect early signs of strain or vision changes. Your optometrist may also recommend prescription lenses tailored for digital use.
Digital wellness begins with being proactive. Your eyes are among the most affected organs when it comes to modern screen use, but with small, mindful changes, you can keep them healthier and more comfortable. Incorporating these habits into your daily routine can go a long way in protecting your vision in the digital age.
