If you spend long hours in front of a computer, you’re not alone. With screen time becoming a non-negotiable part of modern life, digital eye strain has quickly become a common concern. At See You Eyecare, we understand how important it is to protect your vision in a digital world.
The good news? You can take small, simple steps to create an eye-friendly workspace that helps reduce discomfort throughout the day. Here’s how to do it.
1. Position Your Screen at the Right Height and Distance
Your monitor should sit about an arm’s length (20–24 inches) away from your eyes. The top of your screen should be at or just slightly below eye level. This positioning supports a natural, downward gaze that reduces strain on both your eyes and neck. If you’re using a laptop, consider a riser and external keyboard to maintain this ergonomic alignment.
Why it matters: When the screen is too high, low, or close, your eye muscles are forced to work harder to maintain focus—leading to fatigue and discomfort by the end of the day.
2. Minimize Glare and Adjust Brightness
Too much screen glare makes your eyes work overtime. Position your monitor away from direct light sources such as windows or overhead lighting. Consider using an anti-glare screen protector. Adjust your screen brightness so it’s roughly the same as the brightness of your surroundings.
Bonus Tip: Turn on “Night Mode” or use a blue light filter setting during evening hours. This reduces exposure to high-energy blue light, which can disrupt your sleep patterns and contribute to eye strain.
3. Use Proper Lighting
The right lighting setup can make all the difference. Soft, ambient lighting is best for reducing contrast between your screen and its surroundings. Avoid harsh overhead lights, and don’t work in a dark room lit only by your screen. Use a desk lamp with adjustable angles and brightness for greater control.
4. Follow the 20-20-20 Rule
Eye strain builds up when your eyes are fixed on a screen without rest. The 20-20-20 rule is a simple habit to protect your eyes: every 20 minutes, take a 20-second break and look at something 20 feet away. Set a reminder or use a productivity app to keep this practice consistent.
5. Optimize Your Screen’s Text Settings
Increase text size to a comfortable reading level and use high contrast (like black text on a white background). Avoid low contrast combinations, like light gray text on a white background, which forces your eyes to work harder.
8. Keep Screens Clean and Sharp
Dust and fingerprints on your screen reduce clarity and increase glare. Wipe down your screens regularly with a microfiber cloth. Also ensure your screen resolution is set properly—higher resolution means crisper text and images, reducing eye strain over time.
9. Schedule Regular Eye Exams
Even with a perfect setup, prolonged screen use can affect your eyes over time. A comprehensive eye exam can detect early signs of digital eye strain and ensure your prescription is current. At See You Eyecare, we offer personalized recommendations, including specialized computer glasses, blue light lenses, and more.
Why it’s essential: Many people experiencing digital eye strain are dealing with an outdated or inaccurate prescription without realizing it. An annual exam is your best defense.
10. Customize for Your Needs
Everyone’s workspace is different—and so are their eyes. If you wear contact lenses or glasses, talk to your optometrist about options specifically designed for screen time. Even minor adjustments can have a big impact on comfort and performance.
Digital eye strain may be common, but it doesn’t have to be your new normal. With the right setup and a few smart habits, your workspace can protect your eyes and help you feel your best. At See You Eyecare, we’re here to support your vision every step of the way.
Ready to see the difference? Book your comprehensive eye exam today at See You Eyecare.
