8 Quick Fixes to Save Your Eyes from Computer Strain

Correct work posture for eye strain

Always blinking and rubbing your eyes at work? Vision gets blurry and you can’t focus? Frequently having headaches and dry eyes? You may be suffering from Computer Vision Syndrome (CVS). No, we’re not kidding you, it’s a real condition. A problem so pressing that the doctors had to come up with a medical term for it.

To save you from CVS, here are a few quick ways to rest your tired eyes:

1. Observe the 20-20-20 rule

Your eyes need a break every so often but how often exactly? The 20-20-20 rule is a good rule-of-thumb to follow. Every 20 minutes, move your eyes away from your screen and look at something 20 feet away for at least 20 seconds. This helps prevent your eyes from getting strained. Take this time to stand up and stretch your other muscles so you are not immobile for too long. No boss is going to yell at you for taking a 20-second break.

2. Blink a lot

Blinking keeps your eyes moistened and clears away the dust so your eyes can stay fresh. We usually blink 18 times a minute, which keeps our eyes happy. However, studies have shown that when you’re looking at the screen, you blink only half as often. So just remember to bat your eyelashes more, and you’ll avoid dry eyes.

3. Avoid glare

If the sun (or any other bright light) is constantly beating down on your computer screen, your eyes work harder to squint and focus. Move the screen away from the glare to give your eyes a break. Pull the blinds on the windows, replace glaring bulbs with soft lights that reflect the brightness of your computer screen. Consider getting a screen glare filter if you don’t have the luxury of changing light bulbs at the office.

4. Move your screen

The optimal and most comfortable distance between your eyes and your screen is about an arm’s length (20 to 26 inches). Keeping your screen at this distance helps your eyes focus comfortably. The screen should also be slightly lower than your gaze so your neck can relax. Looking at a slightly lower screen also exposes your eyeballs a little less, which means they get less dry. If the distance of an arm’s length is not comfortable for you, and you need to squint, it’s a good idea to get your eyesight checked at the optometrist.

5. Get your documents as close to the screen as possible

If your job involves a lot of reference documents not on the computer (typist, lawyer, accountant, etc), you should try placing these materials as close to your computer screen as possible. This lessens the need to refocus your eyes over and over again, thus lowering the strain. Better yet, get a standing document holder and place it beside your screen. This’ll also help you work faster and more efficiently, putting you on your way to the gold star employee award.

6. Clean your screen

How long has it been since you last cleaned your screen? All the dust and smudges that’s been residing on your dirty screen decreases the sharpness of your screen and causes eye strain.

7. Sit up straight

Posture surprisingly plays quite a big role in how strained your eyes get. This pic shows you how to sit correctly at work:

Correct work posture for eye strain
Credits: ehs.iastate.edu

8. Change your screen’s brightness

Adjust your screen’s brightness and contrast could help lessen the strain on your eyes. As a general rule, if it looks like a light source, it’s too bright. If it’s dull and grey, it’s too dark.

If you use contact lenses, perhaps it would also be useful to check out if you’re making any of these common contact lens mistakes.


How else do you keep your eyes refreshed? Share your tips in the comments below or on our Facebook page!


Written by: Jolene Foo

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