7 Tips on How to Avoid Digital Eye Strain ...


Many of us do a job that involves a computer screen, and if weโ€™re not working, weโ€™re probably glued to some other device.

While the issue is not so great for using your smartphone or tablet, digital eye strain (although itโ€™s still relevant so donโ€™t think you can ignore this article!) is something we donโ€™t pay enough attention to.

If you use a desktop or laptop for work and leisure, there are ways you can look after the health of your eyes.

1. Rest Eyes at Regular Intervals

One of the most obvious ways to avoid digital eye strain is simply to take a break from viewing the screen.

A simple rule-of-thumb is to take a 20 second break every 20 minutes by looking at something 20 feet away โ€“ the 20-20-20 rule.

However, thatโ€™s pretty difficult to remember.

There are programs available that will remind you, such as Eye Defender, which starts after a fixed interval.

It runs visual training on the desktop screen, which is designed to relax the eyes.

WorkRave is another app that reminds you to take breaks.

2. Keep the Proper Distance

Part of avoiding eyestrain involves keeping your eyes properly distanced from the viewing screen.

This is important with phones, tablets, computer screens, and even TVs.

For the average computer screen, the idea distance is from 20-40 inches.

According to OHSA, viewing distances that are too long can cause you to lean forward and strain to see the text, while distances that are too short may make your eyes work too hard to focus.

If more distance is needed, try putting the monitor in a corner, or pull the desk away from the wall a bit.

Use an under-desk keyboard tray that pulls out and creates distance.

3. Use Proper Lighting

Generally, the monitor or screen should be the brightest light in the room.

Ambient light should be about half as bright as light typically found in offices.

Position your monitor or screen so that windows are to the side instead of in front or behind it.

Try using full spectrum lights when possible because they most closely mimic natural outdoor lighting and are less harsh than florescent lighting.3

If thatโ€™s not possible, try to use reflected or diffused light.

Some people find relief by adjusting the brightness of the monitorโ€™s light to match the ambient light in the room.

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