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How to Reduce Eye Strain Caused by Screens?

In today’s digital age, it’s almost impossible to avoid screens. Whether it’s for work or leisure, we spend a significant amount of time staring at computers, smartphones, tablets, and other electronic devices. Unfortunately, this excessive screen time can lead to eye strain, also known as Computer Vision Syndrome (CVS). The good news is that there are simple steps you can take to reduce eye strain and keep your eyes healthy. In this article, we will explore some practical tips to help you alleviate eye strain caused by screens.

Adjust Your Display Settings

One of the easiest ways to reduce eye strain is to adjust your display settings. Start by increasing the font size and adjusting the brightness and contrast levels to a comfortable setting. A screen that is too bright or too dim can strain your eyes, so find a balance that works for you. Additionally, consider using a blue light filter or night mode, which can help reduce the amount of harmful blue light emitted by screens.

Take Regular Breaks

Staring at a screen for long periods without breaks can be detrimental to your eyes. Make it a habit to take regular breaks, ideally every 20 minutes. During these breaks, look away from the screen and focus on something in the distance for at least 20 seconds. This helps relax your eye muscles and prevents them from becoming fatigued. Additionally, try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Practice Proper Lighting

The lighting in your workspace can greatly impact your eye health. Avoid harsh, direct lighting that creates glare on your screen. Instead, opt for indirect lighting or use a desk lamp with a shade to reduce glare. Position your screen to avoid reflections from windows or overhead lights, as these can cause eye strain. If needed, use curtains or blinds to control the amount of natural light entering the room.

Blink Frequently

When we stare at screens, we tend to blink less frequently, which can lead to dry eyes and eye strain. To combat this, make a conscious effort to blink more often. Blinking helps to lubricate the eyes and prevent dryness. If necessary, use artificial tears or eye drops to keep your eyes moist and comfortable.

Use Proper Ergonomics

Poor posture and ergonomics can contribute to eye strain. Ensure that your screen is positioned at eye level, directly in front of you, and at a comfortable distance. The optimal viewing distance is about 20 to 24 inches from your eyes. Adjust your chair and desk height so that your feet are flat on the floor, and your arms are at a 90-degree angle when typing. Using an ergonomic chair and keyboard can also help reduce strain on your eyes and body.

Practice Eye Exercises

Just like the rest of your body, your eyes need regular exercise to stay healthy. There are various eye exercises you can incorporate into your daily routine to reduce eye strain. For example, try focusing on a distant object for a few seconds, then shift your gaze to something up close. Repeat this exercise several times to relax your eye muscles. You can also roll your eyes in a circular motion, both clockwise and counterclockwise, to relieve tension.


In today’s screen-dominated world, it’s crucial to take steps to reduce eye strain. By adjusting your display settings, taking regular breaks, practicing proper lighting, blinking frequently, using proper ergonomics, and incorporating eye exercises into your routine, you can minimize eye strain and keep your eyes healthy. Remember, your eyes are precious, so prioritize their well-being and make conscious efforts to protect them from the harmful effects of excessive screen time.

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