Digital Eye Strain at Work: Protecting Your Vision During Screen-Heavy Days

Whether you’re working in an office, remotely, or in a hybrid setup, long hours in front of digital screens have become the norm. Computers, tablets, and smartphones make work more efficient, but they can also take a toll on your eyes. Digital eye strain, also known as computer vision syndrome, affects millions of adults and can impact comfort, productivity, and long-term vision health.

If your workdays are screen-heavy, here’s how to recognize the symptoms of digital eye strain and protect your eyes throughout the day.

What Is Digital Eye Strain?

Digital eye strain happens when your eyes work harder than usual to focus on screens for extended periods. Unlike paper, digital screens add extra challenges like glare, contrast, and improper viewing distances.

Common symptoms include:

Tired or achy eyes
Blurred vision
Headaches
Dry or burning eyes
Neck and shoulder tension
Light sensitivity
Difficulty focusing after looking away

If these symptoms appear after or during screen use, your eyes may be overworked.

Why Screens Cause Eye Discomfort

Several factors contribute to digital eye strain at work:

Reduced blinking – People blink about 50% less when using screens, leading to dryness.
Improper screen distance or height – Causes tension and focusing strain.
Poor lighting or glare – Forces the eyes to work harder to see clearly.
Small fonts and long periods of close-up focus – Increase visual fatigue.
Blue light exposure – Can disrupt sleep cycles and worsen strain for some individuals.

Tips to Prevent and Relieve Digital Eye Strain

Small adjustments can make a big difference in daily eye comfort:

1. Practice the 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple reset helps relax your eye muscles.

2. Adjust Your Screen Setup

Keep the screen 20–28 inches away
Position it slightly below eye level
Reduce glare by adjusting lighting or using a matte screen filter

3. Blink More Often

Remind yourself to blink regularly to keep your eyes lubricated. Artificial tears can also help combat dryness.

4. Optimize Lighting

Soft, indirect light reduces strain. Avoid sitting directly under bright fluorescents or facing windows with harsh glare.

5. Use the Right Eyewear

If you wear glasses or contacts, make sure your prescription is up to date. Ask your eye doctor about lenses designed for screen use and optional blue-light filtering.

6. Take Screen Breaks Throughout the Day

Short pauses to stretch, hydrate, or rest your eyes can prevent fatigue from building up.

Ergonomic Environment = Healthier Eyes

Setting up your workspace properly supports not just your vision, but your neck, shoulders, and posture too. Here’s what to aim for:

Chair height that supports upright posture
Screen about arm’s length away
Document holders to avoid constant refocusing
Anti-glare filters if overhead lighting is strong

When to See an Eye Doctor

If eye strain becomes frequent or disrupts your workday, it may be time for an eye exam. You could have an underlying condition – like astigmatism, dry eye, or an outdated prescription – exacerbated by screen use.

A comprehensive eye exam can help:

Identify vision issues contributing to strain
Recommend computer-specific lenses or coatings
Provide strategies based on your daily routine

Protect Your Eyes Today for Better Comfort Tomorrow

Digital eye strain is increasingly common, but it doesn’t have to be a part of your workday. With the right habits and environment, you can support eye comfort, reduce fatigue, and protect your vision long-term.

If your symptoms persist or you’d like personalized guidance, our team at Drs. Campbell, Cunningham, Taylor & Haun is here to help you find relief and keep your eyes healthy – on and off the screen.

Request an appointment HERE.