Digital eye strain, also known as Computer Vision Syndrome (CVS), affects millions of people who spend extended periods looking at screens. With the average office worker spending 7+ hours a day looking at screens, understanding how to protect your eyes has never been more important.

What is Digital Eye Strain?

Digital eye strain encompasses a group of eye and vision-related problems that result from prolonged computer, tablet, e-reader, and cell phone use. Common symptoms include:

• Dry eyes
• Blurred vision
• Headaches
• Neck and shoulder pain
• Eye fatigue
• Difficulty focusing

The 20-20-20 Rule

The most well-known technique for preventing eye strain is the 20-20-20 rule:

Every 20 minutes, look at something 20 feet away for at least 20 seconds.

This simple practice helps relax the focusing muscles in your eyes and reduces fatigue.

Optimize Your Screen Setup

Proper screen positioning can significantly reduce eye strain:

Distance and Angle

• Position your screen 20-26 inches from your eyes
• The top of your screen should be at or below eye level
• Tilt the screen back 10-20 degrees

Lighting and Glare

• Position your screen perpendicular to windows to minimize glare
• Use blinds or curtains to control natural light
• Ensure ambient lighting is about half as bright as your screen
• Consider an anti-glare screen filter

Adjust Your Display Settings

Optimizing your screen settings can reduce eye strain:

• Brightness: Match your screen brightness to your surroundings
• Text size: Increase font size to reduce squinting
• Contrast: Use high contrast between text and background
• Color temperature: Use warmer colors, especially in the evening

Blink More Often

When concentrating on screens, we blink less frequently, leading to dry eyes. Make a conscious effort to blink more often, or use artificial tears if necessary.

Consider Blue Light Filters

While research on blue light's effects is ongoing, many people find that blue light filters or glasses help reduce eye strain, especially during evening hours.

Regular Eye Exams

If you experience persistent eye strain, consult an eye care professional. You may need computer glasses or have an underlying vision problem that needs correction.

Remember, your eyes are irreplaceable. Taking proactive steps to protect them now can prevent problems later and improve your overall quality of life.