Do your eyes feel tired, dry, or strained after a long day at your computer or on your phone? If so, you're not alone. Digital eye strain, also known as computer vision syndrome, is a common issue for anyone who spends prolonged periods in front of screens. The good news? A few simple habits can make a world of difference in keeping your eyes comfortable and healthy. Here are some practical, easy-to-follow tips you can start using today.

1. Follow the 20-20-20 Rule

One of the simplest and most effective ways to reduce digital eye strain is to use the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This quick exercise gives your eye muscles a much-needed break and helps prevent fatigue from constantly focusing on a screen.

Tip: Set a timer or use an app to remind you to take these breaks. It’s easy to forget when you’re immersed in work or binging your favorite shows!

2. Adjust Your Screen Settings

Your screen's brightness, contrast, and text size might be contributing to your discomfort. Reduce eye strain by ensuring your screen isn’t too bright or too dim. Match the brightness to the surrounding lighting in your space. You should also adjust the text size and contrast settings, so you’re not squinting or straining to read.

Pro Tip: Many devices come with a “night mode” or “warm light” feature that reduces blue light, which can help minimize eye strain during evening hours.

3. Use Blue Light Filters

Blue light from digital devices can disrupt your sleep and contribute to eye discomfort. To combat this, consider using blue light-blocking glasses or screen protectors. Alternatively, use software or built-in settings on your devices to reduce blue light exposure, especially during the hours leading up to bedtime.

4. Take Regular Eye Breaks

Screen time can be intense for your eyes. Make it a habit to step away from your screen regularly throughout the day. Get up, stretch, and focus on activities that don’t involve digital devices. Frequent breaks not only reduce eye strain but can also boost your productivity and improve your overall well-being.

Hack: Pair your breaks with hydration. Drinking water helps combat dry eyes, which are often caused by staring at screens for long periods.

5. Create a Comfortable Workspace

Ergonomics play a huge role in reducing eye strain. Start by positioning your screen about 20-24 inches away from your face and slightly below eye level. This angle reduces the effort your eyes and neck need to make while you work or browse.

Bonus Tips:

  • Use an adjustable chair and desk to maintain proper posture.
  • Avoid sitting at awkward angles or leaning forward toward your screen.
  • Invest in a monitor stand or laptop riser to get your screen at the ideal height.

6. Prevent Glare and Optimize Lighting

Poor lighting and screen glare are major culprits behind digital eye strain. Minimize glare by positioning your screen away from windows or overhead lights. If this isn’t possible, consider investing in an anti-glare screen protector. Additionally, ensure your room lighting is soft and even. Harsh lights or working in complete darkness can both lead to discomfort.

7. Blink More Often

When you focus on a screen, you tend to blink less than usual, which can lead to dry and itchy eyes. Make a conscious effort to blink regularly while working or watching something on your devices. You can also use artificial tears or lubricating eye drops to keep your eyes moisturized, especially if they feel dry.

8. Get Regular Eye Checkups

Sometimes, eye strain can be exacerbated by undiagnosed vision problems. Regular eye exams can help you identify if you need prescription glasses or if your current prescription needs updating. If you already wear glasses, consider adding lens coatings designed for digital screen use.

9. Keep Screens Clean

A dirty or smudged screen can cause you to strain to see clearly. Clean your screens regularly with a soft, lint-free cloth to maintain clarity and reduce glare.

10. Consider Screen-Free Time

Finally, it’s important to unplug from your devices when possible. Designate parts of your day as screen-free time, such as during meals or the hour before bed. This can give your eyes a much-needed recovery period and improve your overall focus and mental health.

Take Control of Your Eye Health

Digital eye strain is a reality of modern life, but with a few thoughtful changes, you can protect your eyes and stay comfortable—even on screen-heavy days. Start small by adopting one or two of these habits, and gradually incorporate more into your routine.