Medically Reviewed by: Edward C. Wade, M.D., F.A.C.S.

5 Simple Tips for Avoiding Digital Eye Strain at the Office

June 1, 2017 . 5 min read

The modern-day office environment, especially long hours on the computer, can wreak havoc on your eyes. Though office work doesn’t require exposure to dangerous chemicals, risky tools or direct sunlight, the time we spend on digital devices can be just as hard on your eyes. In fact, studies show that 87% of American office workers who use digital devices for more than two hours a day suffer from digital eye strain.

Digital eye strain, also known as “Computer Vision Syndrome,” can cause a number of irritating symptoms such as blurred vision, double vision, red/dry eyes, headaches, and even neck and back pain. Fortunately, there are things you can do to help. Here are a few easy tips from our doctors.

1. Proper lighting.

Harsh fluorescent lighting or natural light directly behind you can cause unpleasant glare and reflections, which increase the likelihood for digital eye strain. If you’re noticing irritation from computer glare, simply either reposition your monitor or adjust screen brightness and the room’s blinds.

2. Perfect computer settings.

When your eyes are irritated, lighting may not be the only agitator. So next, check your computer settings to help reduce eye strain. Experiment with increasing text size, turning down screen brightness and lowering blue color temperature to alleviate irritation.

3. Take breaks.

One of the easiest ways to avoid eye fatigue is to take short breaks from your screen periodically throughout the workday. Studies have shown that taking five-minute breaks, five to six times a day could reduce the discomfort and eye strain associated with computer use.

4. Remember to blink.

It may sound obvious, but in the middle of a busy day, it is quite easy to forget to take a second and blink. Actually, people who work on computers blink about one third less as often as they do normally while not working. This lack of blinking can cause dry eyes, which could then lead to long-term eye damage if left untreated. To retain moisture and make sure you’re blinking enough, blink slowly 10 times in a row mindfully every 20 minutes.

5. Eye workouts.

Just because your eyes aren’t muscles doesn’t mean they don’t need exercise to stay in proper shape. To avoid wearing out your eyes at the office, use our 20/20/20 routine. Try looking away from your screen every 20 minutes, and staring off at a distant object that’s about 20 feet away for 20 seconds. The distance helps to release tension and relax the part of your eye that helps you focus.

Keep Your Eyes in Working Shape with Regular Exams with Your Optometrist

Eye Center of Texas specializes in all aspects of eye care, including diagnosis, management, and surgery of ocular diseases and disorders, however, we do not perform routine eye exams or write prescriptions for corrective lenses (glasses and/or contact lenses). We are happy to help you find an optometrist who provides comprehensive eye and vision care. If you are in need of LASIK or cataract surgery, Eye Center of Texas is here to meet all of your vision needs. With six convenient locations all around the greater Houston area, our doctors are equipped with the state-of-the-art equipment and expertise necessary to keep your eyes working their best both on the clock and off. For high-quality medical eye care that you and your family can rely upon, schedule a consultation or an appointment today.