Screen Eye Care

15 items · Health · Easy difficulty · 10 min

Quick daily steps to reduce screen-related eye strain.

• 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.

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