7 Ways to Prevent Digital Eye Strain

Like all of us struggling through pandemic, I’ve done my share of doom scrolling and Netflix bingeing on top of being glued to a computer screen all day. By 4 p.m. every day, my eyes have had it. Digital Eye Strain sets in with tears, light sensitivity, double vision and a slight headache. I feel tired, uninspired and prone to making mistakes.

I know I can throw some money at this with fancy eyedrops, computer glasses, special lighting, humidifiers and air purifiers. But, hey, I’m an ergonomic expert. I thought, “Why don’t I make sure I’ve got all the basics under control first?” I ticked through my mental list, made a few adjustments and problem solved! Here’s the checklist I used to get my Digital Eye Strain under control. Give it a try and let us know if it works for you!

1. Are your screens positioned properly? You may need to check this before every shift.
• Are your eyes viewing the top ¼ of the screen, so you’re gazing down 15° to 20°?
• Are your screens 20” to 40” away from your eyes?
• When working with multiple monitors, are the screens less than 35° off axis from your predominant line of slight?
2. Are the monitors all set to the proper resolution? You may need to ask your IT department for assistance.
3. In the applications you use, can you adjust the text size and contrast to better suit your vision?
4. Are you blinking enough? We tend to blink less when we focus more.
• TIP: Stick a post-it on your screen with a reminder to blink.
5. Do you clean your screen before every shift to remove dust and fingerprints?
6. Do you rest your eyes by looking away from your screens at regular intervals?
• TIP: The 20-20-20 rule suggests you focus on something 20 feet away for 20 seconds every 20 minutes.
7. Can you adjust any vents that may be blowing dry air at you?

If these adjustments don’t help and you believe you need to see an eye doctor, the Mayo Clinic has some great tips on keeping a diary of symptoms. Now, back to The Queen’s Gambit…

As always, feel free to contact us with questions!