Digital screens have become part of our everyday lives. From checking messages on our phones in the morning to working on a computer, searching for information online and watching videos in the evening, many of us spend a large part of the day looking at screens.
However, spending long periods looking at a screen can leave some people with dry, tired or irritated eyes. Headaches and temporarily blurred vision can also occur. If you notice these problems while working or towards the end of the day, it may be worth taking a closer look at your screen habits.
The good news is that a few simple changes can make screen use more comfortable. You do not need to make major changes to your daily routine. Paying attention to how you work, where you position your screen and when you take breaks is a useful place to start.
What Is Digital Eye Strain?
Digital eye strain, sometimes called Computer Vision Syndrome, refers to a group of eye and vision-related symptoms that can occur after prolonged use of computers, phones, tablets and other digital screens.
It does not affect everyone in the same way. Some people may experience dryness or irritation, while others notice headaches, difficulty concentrating or temporarily blurred vision after looking at a screen for a long time.
When you concentrate on a screen, you may blink less often than usual. Looking at something close to your face for extended periods can also contribute to eye discomfort. Other factors, such as room lighting, glare, sitting position and whether you need glasses, may play a part too.
1. Follow the 20-20-20 Rule
One simple habit often recommended for people who spend long periods in front of screens is the 20-20-20 rule. The idea is to look away from your screen every 20 minutes and focus on something about 20 feet away for at least 20 seconds.
For example, if you are working on a computer, you could look at an object across the room or a tree outside your window. This is an easy habit to fit into the day, whether you work from home or in an office.
These short breaks give your eyes an opportunity to stop focusing on something close up for a moment. If you often forget to take them, try setting a gentle reminder on your computer or phone.
It is also useful to stand up, walk around or stretch briefly throughout the day. This gives you a chance to move after sitting in one position for a long time, rather than concentrating only on your eyes.
2. Adjust Your Screen Distance and Lighting
You may not need to change your desk or chair to make your workspace more comfortable, but it is worth checking where your screen is positioned.
As a practical starting point, try placing your computer screen around 20–24 inches from your eyes, roughly an arm’s length away. Having the screen slightly below eye level may also feel more comfortable for many people. The best distance can vary depending on your vision, screen size and personal comfort.
If the text on your screen is difficult to read, increase the font size rather than leaning forward to see it. Aim for a position where you can read comfortably without repeatedly bending your neck or raising your shoulders.
Lighting matters as well. Working in a dark room with a very bright screen can feel uncomfortable. Reflections from windows or overhead lights may also make it harder to see what is on the screen.
Adjust your screen brightness to suit the lighting in the room. If necessary, move your screen so that it does not face a window directly. Instead of sitting in a completely dark room with a bright screen, aim for lighting that allows you to read comfortably without distracting glare.
3. Remember to Blink and Keep Your Eyes Comfortable
When you are reading messages, writing a document or watching a video, you may not realise how intently you are looking at the screen. During these moments, you may blink less often, which can contribute to dry eyes or a gritty sensation, as though something is in your eye.
Try to remember to blink fully from time to time while using a screen. If your eyes start to feel dry, take a short break and look away from the display.
It is also worth checking the airflow around your workspace. If an air conditioner or fan is blowing directly towards your face, try changing its direction. Dry air can make eye discomfort worse for some people.
If dry eyes are a frequent problem, ask a pharmacist or eye care professional about suitable options for you. Rather than ignoring symptoms that keep returning, it is better to find out what may be causing them.
4. Use Blue Light Filters and Maintain Good Posture
Many phones and computers have settings such as Night Light, Night Shift or a blue light filter. These settings give the screen a warmer colour, which some people may find more comfortable to look at in the evening.
However, a blue light filter should not be seen as a solution to every screen-related eye problem or as a guarantee against eye damage. Screen distance, lighting, regular breaks and your evening routine are also worth considering.
If you regularly use your phone for long periods before going to bed, try reducing screen time close to bedtime. Changing your screen settings may help with comfort, but your daily habits matter too.
Your sitting position is another simple thing to check. Keep your feet supported on the floor and use a chair that supports your back. Relax your shoulders and adjust your desk and screen so that you do not have to stretch your neck forward to see clearly.
If you use a laptop for long periods, an external keyboard and mouse can make it easier to position the laptop at a comfortable height while keeping your arms and shoulders relaxed.
5. Build Everyday Habits That Support Eye Health
Looking after your eyes involves more than how you use a screen. Everyday habits, including what you eat and how well you sleep, are also worth considering.
Choose a Balanced Diet
Vitamin A is an important nutrient for normal eye function. Carrots, sweet potatoes, spinach and other colourful vegetables can be included in a balanced diet. Eggs and dairy products can also contribute nutrients, depending on your usual eating pattern.
Omega-3 fatty acids are found in foods such as oily fish, including salmon and mackerel. These foods can form part of a varied, balanced diet. However, eating a particular food does not mean that screen-related eye strain will be cured.
Before buying special foods or dietary supplements for eye health, consider your usual diet and individual needs. For most people, including a variety of foods in everyday meals is a sensible starting point.
For more general guidance on healthy eating, see the World Health Organization’s Healthy Diet fact sheet.
Make Time for Enough Sleep
When you do not get enough sleep, you may feel tired and find it harder to concentrate the following day. On those days, working in front of a screen may feel more difficult too.
Try to go to bed at a similar time each night when possible, make your bedroom comfortable for rest and consider reducing screen use before bedtime. Sleep needs vary from person to person, but getting enough sleep is an important part of overall wellbeing.
6. Simple Screen Habits to Fit into Your Day
You do not have to change everything at once. Start with one or two habits that feel manageable and gradually make them part of your daily routine.
- Follow the 20-20-20 rule when working at a computer.
- Adjust your screen brightness and text size to a comfortable level.
- Remember to blink regularly and take short movement breaks.
- Arrange your workspace so you do not need to lean your neck forward to see the screen.
- Try reducing the time you spend on your phone just before bed.
- Eat a varied, balanced diet and make enough time for sleep.
The aim is not to create a perfect daily routine. It is to choose practical changes that suit your life and that you can continue over time.
Frequently Asked Questions
No. It is a simple habit that encourages you to look away from your screen regularly and give your eyes a break from close-up focusing. However, it cannot guarantee that all eye discomfort will be prevented. Screen distance, lighting and other habits may also matter.
Not everyone needs to use one. Some people find warmer screen colours more comfortable in the evening. It is still important to consider your workspace, take regular breaks and avoid relying on a filter alone to manage screen-related discomfort.
Start by taking regular breaks, looking away from the screen and remembering to blink fully. You could also check whether a fan or air conditioner is blowing directly towards your eyes. If dryness continues or keeps returning, seek advice from an eye care professional.
Not everyone needs dietary supplements. Eating a varied, balanced diet is a sensible starting point. If you have a diagnosed nutrient deficiency or a specific health concern, speak to an appropriate healthcare professional before taking supplements.
Final Thoughts
Digital screens make work, communication and everyday tasks easier, so avoiding them completely is not realistic for most people. Instead, you can make a few small changes, such as taking short breaks, adjusting your lighting, remembering to blink and paying attention to your sleep routine.
If eye discomfort continues, you experience frequent headaches or you notice changes in your vision, do not automatically assume that screen use is the only cause. Seek advice from an eye care professional. Sudden loss of vision or severe eye pain requires urgent medical attention.
Start with a few small habits that fit naturally into your day and try to maintain them consistently. You can also share these simple ideas with your family and friends. They may appreciate the reminder, and it is a thoughtful way to encourage the people around you to take care of their eye health too.
