How to Reduce Eye Strain From Screens: 5 Easy Tips

Last updated November 6, 2026

To reduce eye strain from screens, follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. Also blink often, lower screen glare and keep your screen about an arm’s length away.

Long hours on phones and laptops tire the eyes. Small daily habits bring quick relief.

Key Takeaways

• Use the 20-20-20 rule all day.
• Blink fully and often.
• Match screen brightness to the room.
• Place the screen slightly below eye level.
• See an eye doctor if symptoms last.

On This Page

• Signs of Digital Eye Strain
• How to Reduce Eye Strain Step by Step
• Set Up Your Screen the Right Way
• Daily Habits That Help
• When to Get Help
• What Causes Digital Eye Strain
• Phone and Tablet Eye Strain
• Adjust Your Screen Settings
• Lighting Tips for Your Workspace
• Tips for Contact Lens Wearers
• Computer Glasses
• Screen Time Before Bed
• Rest Your Eyes During the Day
• Eye Strain at Work

Signs of Digital Eye Strain

Common signs include dry or burning eyes, blurry vision and headaches. Some people feel neck and shoulder pain too.

The American Optometric Association explains computer vision syndrome.

We blink less when we stare at screens. That dries the eyes faster.

How to Reduce Eye Strain Step by Step

1. Follow the 20-20-20 Rule

Set a timer or use an app reminder. Look out a window or across the room.

2. Blink on Purpose

Close your eyes fully a few times every few minutes.

3. Adjust Brightness

Your screen should match the light in the room. Too bright or too dim both cause strain.

4. Cut the Glare

Close blinds or move your screen away from windows. A matte screen cover helps too.

5. Make Text Bigger

Zoom in or raise the font size. Squinting tires the eye muscles.

Set Up Your Screen the Right Way

The Mayo Clinic explains how to set up a healthy workspace.

Use this calculator to count your screen breaks.

• Break reminder set
• Screen an arm length away
• Brightness matched to room
• Glare reduced
• Text size increased
• Water bottle nearby

Daily Habits That Help

Use a humidifier in dry winter rooms. Moist air keeps eyes comfortable.

The Centers for Disease Control and Prevention (CDC) shares simple ways to protect your eyes.

Drink water through the day. Step outside for natural light when you can.

Use artificial tears if your eyes feel dry. Choose drops without preservatives for frequent use.

When to Get Help

Book an eye exam if headaches or blurry vision keep coming back. You may need glasses for screen work.

Seek care right away for sudden vision changes or eye pain.

• Sudden blurry or double vision
• Eye pain that does not go away
• Headaches that keep coming back after screen time
• Any sudden change in how well you see

The Centers for Disease Control and Prevention (CDC) explains why regular eye exams matter.

Protect Kids’ Eyes Too

Children often spend hours on tablets and games. Remind them to take short breaks and play outdoors.

Outdoor time is good for young eyes. It also gives them a rest from close-up screens.

What Causes Digital Eye Strain

Looking at screens for long periods makes your eyes work hard. Several things add to the strain.

Most people feel better once they fix a few of these causes. Small changes often bring quick relief.

Phone and Tablet Eye Strain

Phones and tablets bring screens even closer to your eyes. Small screens can strain your eyes in different ways.

• Hold your phone at about eye level instead of looking down.
• Increase text size in your phone settings.
• Use reading mode in your browser to remove clutter.
• Take a break every time you finish an article or video.
• Switch to a larger screen for long reading or work tasks.

Avoid scrolling in the dark. A bright screen in a dark room makes your eyes work harder.

Adjust Your Screen Settings

A few settings changes can make screens easier on your eyes.

Text Size

Increase the text size until you can read comfortably without leaning in.

Contrast

Dark text on a light background is usually easiest to read. Some people prefer dark mode in dim rooms.

Refresh Rate

Higher refresh rates can make motion look smoother. Check your display settings for options.

Color Temperature

Warmer screen colors in the evening may feel more comfortable. Many devices have a night setting.

Lighting Tips for Your Workspace

Good lighting reduces glare and helps your eyes relax.

• Position your screen at a right angle to windows.
• Use soft, indirect light instead of harsh overhead lights.
• Add a desk lamp for paperwork.
• Avoid working in a dark room with a bright screen.

Turn off the screen and look at it. If you see bright reflections of lights or windows, move the screen or the lights.

Tips for Contact Lens Wearers

Contact lenses can make dry eyes worse during long screen sessions.

• Follow your eye doctor’s advice on wearing time.
• Use lubricating drops made for contact lenses.
• Switch to glasses on long screen days.
• Never sleep in lenses unless your doctor says it is safe.

Remove your lenses if your eyes feel very dry, red or sore. See your eye doctor if symptoms continue.

Computer Glasses

Some people benefit from glasses made for screen distance. These are different from regular reading glasses.

An eye doctor can check your vision at the distance you use for your computer. They may suggest special lenses.

Tell your eye doctor how many hours you spend on screens each day. It helps them recommend the right option.

Screen Time Before Bed

Screens late at night can make it harder to fall asleep. Your eyes and brain stay alert.

• Put screens away an hour before bed when you can.
• Use night settings in the evening.
• Read a paper book instead of scrolling.
• Keep phones out of the bedroom.

Better sleep also helps your eyes feel refreshed in the morning.

Rest Your Eyes During the Day

Short breaks give your eyes a chance to relax. Combine them with movement for extra benefits.

Close your eyes for a minute and breathe slowly. Gently cup your palms over your closed eyes for darkness.

Take a short walk outside when you can. Looking at distant objects relaxes your focusing muscles.

Eye Strain at Work

Many jobs require long hours at a screen. Small workplace changes can protect your eyes.

Ask whether your employer offers adjustable monitors or desk lamps. Many workplaces support simple ergonomic changes.

Plan tasks that do not need screens, like phone calls or paperwork, between long computer sessions. They give your eyes a natural break.

Use calendar reminders for short breaks during busy days. It is easy to forget when work gets intense.

Talk with your eye doctor about your work setup at your next exam. Bring notes on your daily screen hours and any symptoms you notice.

Eye Strain Mistakes to Avoid

Some habits make tired eyes worse. Watch out for these common mistakes.

• Sitting too close to your screen
• Using screens in a dark room
• Forgetting to blink while focusing
• Skipping breaks for hours

Keep your screen about an arm’s length away. Set it slightly below eye level.

Protect Kids’ Eyes Too

Children spend a lot of time on screens for school and fun. Healthy habits help their eyes too.

Set limits on recreational screen time and encourage outdoor play. Remind kids to take short breaks.

When to Get Help

See an eye doctor if you have ongoing headaches, blurry vision or eye pain. Regular eye exams help catch problems early.

This article is for information only and is not medical advice.

Test Yourself

Frequently Asked Questions

Do blue light glasses help?

Research shows little benefit for eye strain. Breaks and blinking help more.

Can screens damage my eyes for good?

No. Eye strain is uncomfortable but usually temporary.

Does night mode help?

It may help with sleep, but not much with strain.

How often should I get an eye exam?

Every one to two years for most adults.

How can I reduce eye strain on my phone?

Hold it at eye level, increase text size and switch to a larger screen for long tasks.

Are computer glasses worth it?

They help some people. An eye doctor can check whether you need them.

Do contact lenses make eye strain worse?

They can make dry eyes worse. Use lens drops and switch to glasses on long screen days.

Should I use dark mode?

Some people find it comfortable in dim rooms. Use whichever setting feels easiest to read.

Wrapping Up

Set a 20-minute reminder today and give your eyes a break. Your eyes will feel the difference by tonight.

Rest better with our tips to sleep better in winter. Keep moving with our winter activity ideas.

Read next. Eyes feel dry and gritty this season? See our guide to winter dry eyes causes and simple relief tips.

Editor’s Note

This guide is accurate as of November 6, 2026. It is general health information, not medical advice.

Spot an error in this article? Please contact us at support@digieh.com or read our Corrections Policy.

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