7 Tips For Avoiding Eyestrain
You don’t realize how much your eyes do for you until they start to hurt. Staring at a screen for hours, working under bad lighting, or scrolling on your phone late at night can leave your eyes feeling irritated and tired. Sometimes you might even get headaches or notice your vision blurring. That’s eyestrain — and if you’re like most people today, it’s probably become a regular part of your routine.
However, you don’t have to live like this. A few intentional habits can go a long way in keeping your eyes feeling fresh and focused. Think of it as training for your vision the same way you’d train your body. By making small changes, you can avoid eyestrain and feel better.
- Follow the 20-20-20 Rule
The simplest — and most effective — trick is to give your eyes regular breaks. Every 20 minutes, look at something about 20 feet away for at least 20 seconds. This gives your eye muscles a chance to relax, instead of being locked into close-up focus all day.
You can set a timer, use an app, or simply make it a habit to look out a window whenever you remember. Even if you can’t be perfect with the timing, giving your eyes a break every so often makes a noticeable difference.
It may feel like a tiny thing, but over hours of screen time, those small pauses add up and significantly reduce fatigue.
- Adjust Your Screen Settings
Your devices might be working against you if the brightness, contrast, or text size isn’t set up properly. A screen that’s too bright compared to your surroundings can strain your eyes. Too dim, and you’ll find yourself squinting.
Ideally, you want to aim for the perfect balance. Your screen should be about as bright as the environment around you. Increase text size so you’re not leaning forward or straining to read. Adjust contrast to a level that feels comfortable for long sessions.
Most devices also offer night shift or warm color modes that reduce blue light in the evenings. Experiment to see what feels easiest on your eyes, especially if you often work late.
- Optimize Your Lighting
Lighting plays a bigger role in eyestrain than most people realize. If you’re working in a dark room with a bright screen, your eyes are constantly trying to adjust to two extremes. If you’re sitting under harsh fluorescent lights, the glare can wear you down.
The fix is to keep your room evenly lit. Use soft, indirect lighting that reduces glare without making the space too dim. Position your screen so you’re not fighting reflections from windows or overhead lights.
If you wear glasses, consider lenses with an anti-reflective coating. They cut down on glare and make long screen sessions much more comfortable.
- Blink More (And Stay Hydrated)
Here’s something you might not know: When you stare at screens, your blink rate drops by nearly half. That means your eyes don’t get as much natural moisture, which leads to dryness, irritation, and blurred vision.
The simplest way to combat this is to remind yourself to blink — deliberately. You can even set small sticky notes on your monitor as reminders. Keeping a bottle of artificial tears nearby helps too, especially if you work in a dry office or live in a low-humidity climate.
Don’t forget hydration overall. Drinking enough water throughout the day supports healthy tear production and keeps your eyes more comfortable.
- Consider Blue Light Filters
The role of blue light in eyestrain is still being researched, but many people find relief by using filters. These can be physical screen protectors, glasses with blue light-blocking lenses, or built-in settings on your phone and computer.
While filters may not solve every problem, they can help reduce glare and make evening screen use easier on your eyes. If you often find yourself working late, this can also improve your sleep, since blue light disrupts your natural circadian rhythm.
- Know When It’s More Than Just Strain
Sometimes what feels like ordinary eyestrain is actually a sign of something deeper. If you notice persistent headaches, blurry vision that doesn’t go away with rest, or eye pain that worsens over time, it’s worth talking to an eye care professional.
Conditions like uncorrected vision problems, astigmatism, or even underlying health issues can make eyestrain worse. Corrective procedures like LASIK may also provide long-term relief if your strain is tied to vision problems that glasses or contacts can’t fully address.
- Build Healthier Screen Habits
Beyond the other tips we’ve discussed, there are a few everyday screen habits that will further reduce strain and help you stay more comfortable:
- Keep screens at arm’s length (about 20–24 inches from your eyes).
- Position the top of your monitor at or slightly below eye level to avoid constant tilting.
- Take longer breaks every hour to stand up, stretch, and move around.
- Limit recreational screen time before bed to give your eyes (and your brain) a chance to unwind.
These habits work together with the other tips to create a more eye-friendly routine. When you layer them together day after day, they have a compounding effect.
Finding The Right Balance
Protecting your vision doesn’t mean avoiding screens altogether — that’s unrealistic in today’s world. It’s about balance. You can still work, scroll, and binge-watch, but you need to build in practices that keep your eyes from burning out.
Think of it like posture. You don’t stop sitting just because slouching is bad for you. You learn to sit in a healthier way. The same goes for your eyes: Instead of cutting screens out of your life, you change how you interact with them.
