How To Avoid Eye Strain When Working in Front of a Computer Screen

Let’s face it, we live in a highly digitized world that requires us to constantly stare at screens for long hours. Unfortunately, this is unnatural and it often leads to eye strain among other issues. And because we have to work hard and still make ends meet, why not find ways to work in front of screens without ‘frying’ your eye balls? Here are some tips for you.

Stick to the 20/20/20 Method

Sounds complicated already? Worry not. This has nothing to do with mathematics. The 20/20/20 rule of eyesight health is all about how you spend your time during your typical work schedule.

Basically, for every 20 minutes, you spend staring at a screen, you want to be sure to take a 20 second break during which you get to stare at something located at least 20 feet away.

Makes sense now? We hope it does. This simple trick helps your eyes adjust their focus and the eye muscles to relax for some time – effectively supporting better, long-term eye health too.

Keep Your Office Room/Cubicle Well Lit

This is something quite important even though most people take it for granted. But what’s “well lit”? Basically, a well-lit room is one that is free from any glaring sources of light that might end up being reflected on your computer screen thereby worsening your eye strain.

Basically, good office lighting is one that is not too bright. A room that is minimally lit might actually be better than one that’s overly lit.

That’s why sometimes it is a good idea to close the curtains and also reduce your fluorescent sources of light. Another tip, use low voltage bulbs and always make sure that the lighting in your room is always ambient.

Regular Exams to The Rescue

And no, we’re not referring to college exams. We’re talking about eye exams. According to Maxi Opticals, regular visits to licensed eye-care experts are recommended as part of routine medical care.

It is generally recommended to undertake an eye exam at least once every 3 years. So, ask yourself, when was the last time you got this done? If you can’t remember the last date, it might just be the right time to schedule a visit to your ophthalmologist.

Minimize Exposure to Blue Light

Blue light has one of the highest energy wave lengths. Unfortunately, this also means that it tends to cause tremendous eye fatigue and may even contribute to nearsightedness. Prolonged exposure to this kind of light is also widely thought to contribute to something known as photochemical damage.

Basically, photochemical damage has something to do with light-induced damage to the retina. So, try to limit the amount of time you spend behind sources of blue light e.g., computer screens and phone screens.

You may want to invest in spectacles that are specially designed to filter out or reduce exposure to this light wave length. Also, if you happen to use devices close to bedtime, consider activating the blue light filter app to help minimize eye fatigue.


If left unattended, eye strain due to computer and phone screens can cause dry eyes, headaches or even blurred vision. But as we have seen in this article, how you use those devices and the manner in which you spend your working hours matters a lot. Indeed, simple lifestyle changes can make a whole world of difference to your vision health.

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