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Eye Strain from Screens: Causes, Symptoms, and Prevention

by Eye Rest Reminder
Woman holding head due to headache from looking at a laptop

Digital eye strain — also called computer vision syndrome — affects an estimated 50% of computer users. If you work at a screen for more than two hours a day, you’re likely experiencing it to some degree.

What Causes Digital Eye Strain?

Several factors contribute to screen-related eye fatigue:

  • Reduced blinking. You blink about 66% less when looking at a screen compared to normal. Less blinking means drier eyes.
  • Fixed focus distance. Staring at the same distance for extended periods fatigues the muscles that control your lens.
  • Blue light exposure. While the jury is still out on long-term effects, blue light from screens can contribute to visual discomfort.
  • Glare and poor lighting. Bright overhead lights or window reflections on your screen force your eyes to work harder.
  • Poor posture. Leaning forward toward a screen changes your viewing angle and distance, straining both your eyes and neck.

Symptoms to Watch For

  • Dry, irritated, or watery eyes
  • Blurred or double vision
  • Headaches, especially behind the eyes
  • Difficulty focusing after long screen sessions
  • Neck and shoulder tension
  • Sensitivity to light

If you experience these regularly during or after screen use, digital eye strain is the likely cause.

How to Prevent It

1. Follow the 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for 20 seconds. This is the single most effective habit for preventing eye strain. Use an eye rest reminder to automate it.

2. Adjust Your Screen Setup

  • Distance: Keep your screen 20-26 inches from your eyes (about arm’s length).
  • Position: The top of the screen should be at or slightly below eye level.
  • Brightness: Match your screen brightness to your surroundings. It shouldn’t be the brightest thing in the room.

3. Manage Lighting

  • Reduce overhead fluorescent lighting when possible.
  • Use a desk lamp with indirect light instead of relying solely on ceiling lights.
  • Position your screen perpendicular to windows, not facing them.

Make a deliberate effort to blink fully and frequently when using a screen. Some people find it helpful to post a small “Blink!” reminder near their monitor.

5. Use the Right Eyewear

If you wear glasses, ask your optometrist about lenses optimized for screen distance. Standard reading glasses and distance glasses aren’t ideal for the 20-26 inch range of a computer screen.

When to See a Doctor

If eye strain symptoms persist even after adjusting your habits and workspace, schedule an eye exam. Uncorrected vision problems (even mild ones) can significantly worsen digital eye strain.

Take Action Today

Prevention starts with one simple step: regular breaks. Try our free eye rest reminder — it tracks the time for you and alerts you when it’s time to look away.