Reduce eye strain in 5 easy steps

The amount of time US adults spend on digital devices daily is rising. Statistica.com reports in 2023, the average adult in the US spends 8 hours and 38 minutes on digital media daily. All this time spent on computers, and smartphones, can result in digital eye strain and symptoms such as dry eye, headaches, blurred vision, and neck and shoulder pain. Fortunately, there are several things you can do to reduce eye strain when using digital devices. 

Here are five small changes you can implement to improve your symptoms of eye strain: 

Adjust your screen settings: A good rule of thumb is to make sure your screen is no brighter than the surrounding light. Consider using a glare-reducing filter over your screen. Increase your text size if necessary.

Follow the 20-20-20 rule: Reduce eye strain by following the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away. Following the 20-20-20 rule gives your eyes a chance to rest and refocus.

Hydrate your eyes: When using a computer, smartphone, or watching television, we tend to blink less often. Try making a conscious effort to blink frequently while on these devices. You can use artificial tears and increase your water intake, or use a humidifier to improve symptoms of dryness.

Personalize your workspace: The position of your computer and the height of your chair can also impact eye strain and your overall comfort level. Adjust your computer screen and chair to a comfortable distance and height to avoid shoulder or neck strain. 

Get regular eye exams: If you wear glasses or contacts, get yearly eye exams to ensure your prescription is up-to-date. You may want to consider getting a pair of computer glasses to help with comfort. 

It may not always be easy to prevent eye strain. For most of us, the time spent on computers or on our smartphones is unavoidable. Making these small changes can help with your overall comfort. Schedule an eye exam if you are struggling with symptoms after making these changes. 

Questions or concerns about eye strain? Let us know in the comments.