Phones. TVs. Laptops. We spend most of our days looking at one screen or another. And if you find that your eyes often feel tired, dry, or unfocused after being in front of an office computer all day, you’re not alone. Digital eye strain is a common side effect of long hours spent staring at screens. The good news? Just a few simple adjustments to your daily habits can make a world of difference. Here are some practical, evidence-backed steps you can take right now to protect your eyes, prevent discomfort, and stay productive throughout your workday.
Monitors and eye tests: Optimise your workstation for visual comfort
It only takes a few minutes to design your workstation to prevent eye fatigue. First and foremost is the position of your screen. Make sure that your monitor is about an arm’s length away, and that the top of the screen is at or just slightly below eye level. Avoid glare by positioning your screen perpendicular to the windows in the room, or by using an anti-glare filter. Make sure you have adequate lighting and opt for soft, even illumination rather than harsh overhead light. If you use display screen equipment (DSE), you’re legally entitled to an eye test to protect your visual health.
Reset focus with regular breaks and visual recharge habits
Our eyes aren’t designed to be constantly focusing on things up close. One quick way of relaxing the eye muscles and preventing fatigue is the 20-20-20 rule: every 20 minutes, for 20 second, look at something around 20 feet away. Frequent short breaks are more effective than fewer long ones. And just as you remember to stand at regular intervals, remember to blink more often to maintain moisture on the surface of your eyes (especially in dry office environments and heated areas in winter).
Check your prescription and pick the right lenses
If your prescription is outdated, you might end up with headaches and blurred vision. Get regular eye tests to ensure that your glasses or contacts match your current needs and tasks and is right for screen work. You might find that your vision varies between reading and screen distance (especially as you get older) so consider multifocal contact lenses for seamless comfort throughout the day. They’re specifically designed to provide clarity at multiple distances so are ideal if you often shift between your monitor and paperwork.
Beyond the screen: Lighting, air, and hydration
Don’t underestimate the impact that ambient conditions can have on your eyes. Keep your workspace well-lit (but not too harsh) and adjust the brightness and contrast to match the lighting in the office. Dry air or central heating can irritate your eyes so keep a humidifier close by if possible. Also, drinking enough water is critical – stay hydrated and get enough sleep, as both fatigue and dehydration can hinder the ability of your eyes to focus and lubricate.
Protecting your eyes in a digital world
You don’t need to make major lifestyle changes to ensure healthy eyes. It just takes a few smart daily habits. By optimising your workspace, resting your eyes at regular intervals, wearing the correct lenses, and maintaining a healthy environment, you can reduce strain and keep your vision sharp for years to come.