Quick Eye: Fast Vision Hacks for Busy Lives

Quick Eye Guide: Quick Tips to Reduce Digital Eye Strain

What digital eye strain is

Digital eye strain (also called computer vision syndrome) is discomfort from prolonged screen use: dry eyes, blurred vision, headaches, neck/shoulder pain, and eye fatigue.

Quick practical tips (easy to apply)

1. 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
2. Blink intentionally: Blink slowly 10 times every few minutes to refresh tear film.
3. Adjust screen position: Keep the screen 20–28 inches away and slightly below eye level.
4. Optimize lighting: Reduce glare with soft ambient light; position screens perpendicular to windows.
5. Increase text size & contrast: Use larger fonts and high-contrast settings to reduce strain.
6. Use blue-light reduction: Enable night mode or blue-light filters in evenings.
7. Limit continuous screen time: Take a 5–10 minute break every hour; stand, stretch, and focus on distant objects.
8. Maintain good posture: Sit with back supported, feet flat, and shoulders relaxed.
9. Use artificial tears if needed: Over-the-counter lubricating drops can relieve dryness (consult a pharmacist/doctor if persistent).
10. Get regular eye exams: Visit an eye care professional annually or if symptoms worsen.

Quick checklist to apply now

• Set a 20-minute timer.
• Increase text size on devices.
• Turn on blue-light filter.
• Place a water bottle nearby (hydration helps).
• Do a 1-minute neck and shoulder stretch every hour.

When to see a professional

See an eye doctor if you experience persistent blurred vision, double vision, ongoing eye pain, significant light sensitivity, or changes in vision that don’t improve with rest and the tips above.