Screen Eye Care

Follow the 20-20-20 rule

Every 20 minutes look at something ~20 feet away for 20 seconds to rest focusing muscles.

Optimize monitor setup

Adjust placement and angle for comfort and minimal glare.

Position monitor 20–28 inches away

Aim for about an arm's length between eyes and screen.

Set top of screen at or slightly below eye level

Keep your gaze slightly downward to reduce eyelid exposure.

Angle screen to minimize reflections

Tilt or reposition to avoid window and lamp glare; consider a matte filter.

Match screen brightness to room lighting

Avoid a screen that's much brighter or darker than surroundings.

Increase text size and contrast for readability

Adjust app or OS settings so you don’t squint to read.

Enable night mode or blue light filter in evenings

Reduce blue light after sunset to support sleep patterns.

Use indirect ambient lighting

Soften room light with lamps or shaded fixtures to balance screen glow.

Blink fully and consciously

Blink to refresh the tear film and prevent dryness, especially during long tasks.

Use lubricating eye drops as needed

Choose preservative-free drops for frequent use; follow product directions.

Clean screen and glasses daily

Use a microfiber cloth and screen-safe cleaner to remove smudges.

Take short movement breaks every 30 minutes

Stand, stretch, or walk 1–2 minutes to reduce overall fatigue.

Stay hydrated throughout the day

Drink water regularly to support natural tear production.

Book a comprehensive annual eye exam

Include vision, eye health, and retinal checks; update prescription as needed.