Sore, dry, tired eyes by the end of the workday? Digital eye strain is one of the most common effects of screen work, and a few simple habits ease it. Here is what causes it and how to give your eyes a break.
What causes digital eye strain?
Staring at a screen means you blink less, focus at one distance for hours, and often deal with glare or a screen that is too close or too low. Together that leaves your eyes dry and tired.
How to reduce eye strain
- The 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. It relaxes your focusing muscles.
- Set your screen distance and height: about an arm's length away, top at eye level. A laptop stand helps you position it correctly.
- Cut glare: position your screen so windows and lights are not reflecting on it.
- Blink and hydrate: remind yourself to blink, and keep water nearby.
When to see a professional
Eye strain usually eases with better habits. If you have persistent pain, blurred vision or headaches, see an optometrist or doctor. This article is general information, not medical advice.
Frequently asked questions
What is the 20-20-20 rule?
Every 20 minutes, look at something about 20 feet away for 20 seconds to relax your eyes.
Does screen height affect eye strain?
Yes. A screen at the right height and distance reduces the strain of constant close focus and awkward angles.
Keep reading
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Ergonomic Desk Setup Guide
The full setup.
Set up your screen with ArcosGear
Next steps for your desk setup
Screen comfort is connected to monitor height, laptop position, and your wider desk layout.
- Monitor height guide
- Shop laptop stands
- Adjustable laptop stand
- Ergonomic desk setup guide
- Best laptop stands guide
General information, not medical advice.
Next step
Build the setup around this guide.
Build the desk in layers: screen height, cable control, seat comfort, and the few tools you use every day.
