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Posted by: Georgia Center for Sight

Woman with laptop looking at her phone


One of the biggest causes of eyestrain is the daily use of digital devices. Sometimes referred to as Computer Vision Syndrome, eye strain from digital screens is more prevalent than ever during the pandemic when social distancing is the norm. The average American spends upwards of 11 hours a day staring at a screen. Poor lighting, screen glare, and poor posture are just a few things that can worsen eye strain. Here are three tips to start following today to reduce your eye strain from digital screens. 

Minimize screen glare

Avoid catching reflections from lights or windows by placing light sources behind your screen. Bright reflections can cause irritation and tired eyes. If you can’t avoid glare completely, blue light glasses are a great solution. They allow you to focus your eyes on a computer screen and are a great way to optimize your eyesight. The anti-reflective coating makes it easier to look at screens because they reduce glare and increase contrast. 

Follow the 20-20-20 Rule

Our eyes need more rest than you would think. Engaging in a single activity for an extended period of time can be detrimental to your eyes. The 20-20-20 rule suggests you shift your focus on another activity for 20 minutes and focus on a distant object for 20 seconds. In addition to looking away every 20 minutes, you should take breaks from your activity by walking away from your screen once an hour for ten minutes.

Modify your workstation

If you spend the majority of your day at a desk and work on a computer, your posture and workspace are crucial. If you suffer from neck and back pain, in addition to eye strain, improving your posture may go a long way in easing your symptoms. Start with adjusting your workstation and chair to the correct height, so your feet are on the floor. Position your computer at an appropriate distance to avoid squinting, about 20 to 24 inches from your eyes. Avoid slouching while at your desk or looking at mobile devices. 


When you minimize your screen glare, take breaks from staring at screens, and modify your workstation, your eyestrain should lessen. Take the time to implement these practices into your daily routine and invest in your eye health. To learn more about vision health, or to schedule an appointment, visit the Georgia Center for Sight website.


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