If your daily routine includes long hours in front of a computer, you’re not alone. Whether you’re working remotely, at the office, or even scrolling through your phone at home, screen time is at an all-time high. Unfortunately, that convenience comes with a cost—eye strain.

Research shows that a significant majority of individuals who regularly use digital screens experience discomfort in their eyes. While it may not be possible to eliminate screen use, there are several effective steps you can take to reduce the stress on your vision and prevent long-term issues.

Maintain the Right Viewing Distance

Your monitor’s placement can greatly impact eye comfort. Ideally, your screen should sit just below eye level and at a distance of about 20 to 28 inches from your face. This setup helps your eyes maintain focus naturally and reduces unnecessary strain. Avoid leaning in too close or sitting too far away, as both can force your eyes to work harder.

Adjust Lighting to Reduce Glare

Poor lighting can intensify eye fatigue. Sunlight coming through uncovered windows or harsh overhead lights can create glare that makes it harder to see your screen. Ideally, your workspace should have soft, indirect lighting. If you’re in an office with fluorescent lighting, consider switching to softer LEDs or adding adjustable lamps to create a more comfortable environment.

Position Your Monitor for Optimal Comfort

The location of your screen plays a crucial role in visual health. You should be able to look slightly downward at your monitor, with the top edge of the screen roughly at or just below eye level. The ideal vertical placement helps prevent neck stiffness and eye strain by supporting a more natural posture.

Give Your Eyes a Break

Our eyes weren’t designed for hours of nonstop screen use. A good rule of thumb is the 20-20-20 method: every 20 minutes, look at something 20 feet away for at least 20 seconds. Even short breaks, like a walk to grab a glass of water, can refresh your eyes and prevent fatigue from building up over the course of the day.

Adjust Brightness and Contrast Settings

An overly bright monitor can cause discomfort, especially in dim environments. On the flip side, a screen that’s too dim can lead to squinting. Aim for a brightness level that’s similar to your surrounding environment. A good test: your screen should not resemble a spotlight, nor should you struggle to read what’s displayed.

Make Text Easier to Read

If you catch yourself leaning in or narrowing your eyes to read what’s on the screen, it’s time to bump up the font size. Enlarging text reduces eye strain and makes your work more comfortable. If you’re often working with documents or spreadsheets, upgrading to a larger monitor can also help minimize the need to squint.

Don’t Ignore Eye Strain Symptoms

Frequent headaches, dry eyes, or blurred vision might seem minor at first, but they can be signs of digital eye strain. Taking steps to adjust your work environment, incorporate breaks, and optimize your setup can make a noticeable difference in your daily comfort and long-term eye health.

Final Thoughts

Extended screen use may be unavoidable, but eye discomfort doesn’t have to be. By fine-tuning your workspace, paying attention to how you interact with screens, and making a few simple changes, you can protect your eyes and boost your overall productivity. Taking care of your vision isn’t just about comfort—it’s an investment in your well-being.