In today’s digital world, our eyes rarely get a break. Whether it’s work emails, streaming shows, or endless scrolling, screen time is at an all-time high. This constant exposure to digital devices has given rise to a condition called digital eye strain (sometimes referred to as computer vision syndrome). Symptoms can include tired, dry or burning eyes, blurred vision, headaches, and even neck and shoulder discomfort.

The good news? Optometrists have practical, science-backed tips that can make a world of difference in protecting your vision. Let’s explore how you can keep your eyes comfortable, even when your schedule demands long hours in front of a screen.

Practice the 20-20-20 Rule

One of the most common recommendations from optometrists is the 20-20-20 rule. Every 20 minutes, look away from your screen at an object at least 20 feet away, for 20 seconds. This helps relax your eye muscles, reduce strain, and prevent your vision from “locking” into close-up focus. Setting a phone timer or using productivity apps can help you stick to this habit.

Adjust Your Screen Setup

Your environment plays a big role in digital eye strain. Optometrists recommend placing your screen about an arm’s length away and positioning it so the center is 15–20 degrees below eye level. This angle naturally reduces strain while also preventing you from holding your neck at an awkward tilt.

Lighting is equally important. Reduce glare by working in a well-lit space but avoiding direct light on the screen. If needed, consider an anti-glare screen filter or adjusting brightness so it matches the surrounding light levels.

Blink More Often

It might sound simple, but blinking is essential. When we focus on screens, our blink rate drops dramatically, which leads to dryness and irritation. Optometrists often suggest making a conscious effort to blink fully and regularly. If dryness persists, lubricating eye drops can help keep the eyes hydrated.

Optimize Your Eyewear

If you wear glasses or contacts, it’s important to ensure your prescription is current. Even a small error in the eyewear prescription can increase strain during extended screen use. Many optometrists also recommend blue-light-filtering lenses or anti-reflective coatings, which help reduce glare and improve comfort. These specialized coatings don’t replace healthy screen habits, but they can be an added layer of relief.

Take Frequent Breaks

Beyond the 20-20-20 rule, it’s wise to take longer breaks every hour. Step away from your computer, stretch, and let your eyes rest. Not only does this refresh your vision, but it also improves circulation and reduces tension in your neck and shoulders.

Keep Your Eyes Hydrated

Stay hydrated by drinking enough water throughout the day. Dry indoor air from heating or cooling systems can also make symptoms worse. A small humidifier at your desk can help maintain moisture levels in the air, keeping your eyes more comfortable.

Don’t Ignore Symptoms

If you’re experiencing persistent headaches, blurry vision, or discomfort despite these tips, an eye exam is essential. Optometrists can rule out underlying issues and recommend solutions such as specialized lenses, vision therapy, or ergonomic adjustments to your workspace.

Conclusion

Digital devices aren’t going anywhere, but eye strain doesn’t have to be part of your daily life. By practicing mindful screen habits, keeping your workspace comfortable, and listening to your body’s signals, you can protect your vision and maintain healthy, comfortable eyes.

If you’re concerned about ongoing symptoms, scheduling an eye exam is the best next step. After all, your eyes are working hard for you every day—they deserve a little care in return.