How to prevent eye strain while using computers

From work and school to entertainment and social connection, screens are a constant part of daily life. While digital devices make many tasks easier, extended screen time can take a toll on your eyes. Eye strain, often called digital eye strain or computer vision syndrome, is increasingly common and can lead to discomfort, fatigue, headaches, and blurred vision.

The light from digital devices, especially blue light, can contribute to eye strain by forcing your eyes to work harder for longer periods. Fortunately, a few simple habits can significantly reduce the negative effects of screen time and help keep your eyes comfortable and healthy.

Why screens cause eye strain

When you look at a screen, your eyes are constantly focusing and refocusing. You may blink less often, which can cause dryness, plus glare or improper brightness can further strain your vision. Over time, this combination can lead to tired, irritated eyes and difficulty concentrating.

Understanding these factors makes it easier to adopt habits that protect your eyes throughout the day.

Take regular breaks from the screen

One of the most effective ways to reduce eye strain is to give your eyes frequent breaks. Staring at a screen for long stretches forces your eye muscles to remain engaged without rest.

A helpful guideline is the 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for 20 seconds. This simple habit relaxes your eye muscles and helps prevent fatigue. Even brief breaks can make a noticeable difference, especially during long workdays.

Maintain a healthy viewing distance

How close you sit to your screen matters more than many people realize. Sitting too close can make your eyes work harder to focus, increasing strain over time.

Aim to sit about 20 inches from your screen, roughly an arm’s length away. The top of the screen should be at or slightly below eye level, allowing your eyes to look slightly downward in a natural, relaxed position.

Use artificial tears to combat dry eyes

When using computers or other digital devices, people tend to blink less frequently. This can cause dryness, irritation, and a gritty sensation in the eyes.

Using artificial tears can help keep your eyes lubricated and comfortable throughout the day. Preservative-free options are often recommended for frequent use. Staying hydrated and consciously blinking more often can also help reduce dryness.

Adjust screen brightness and settings

If your screen is significantly brighter or darker than your surrounding environment, your eyes must constantly adapt, which can contribute to strain.

Adjust your device’s brightness and contrast so it matches the lighting in the room. Many devices also offer blue light–reducing or “night mode” settings, which may help minimize discomfort during extended screen use, especially in the evening.

Make eye comfort part of your daily routine

Preventing eye strain doesn’t require major changes, just consistent, thoughtful habits. Taking breaks, maintaining proper distance, lubricating dry eyes, and adjusting screen settings can all help protect your vision and improve comfort during screen time.

If you experience ongoing eye discomfort, headaches, or vision changes despite these adjustments, an eye care professional can help determine whether corrective lenses or additional solutions are needed. Small steps today can go a long way toward supporting long-term eye health.