How to Reduce Eye Strain from Screens

Protect your eyes during long screen sessions with these simple adjustments.

In this guide (6 steps):

1.The 20-20-20 rule
2.Enable Night Shift / Night Light
3.Adjust screen brightness
4.Increase text size
5.Position your screen correctly
6.Dark mode

The 20-20-20 rule

~15s

Every 20 minutes, look at something 20 feet away for 20 seconds. This relaxes your eye muscles and reduces strain. Set a timer if needed until it becomes habit.

Enable Night Shift / Night Light

~15s

iPhone: Settings > Display > Night Shift. Android: Settings > Display > Night Light. Windows: Settings > Display > Night Light. Mac: System Settings > Displays > Night Shift. Reduces blue light in the evening.

Adjust screen brightness

~15s

Match your screen brightness to your environment. If the screen looks like a light source, it's too bright. If it seems dull, it's too dim. Auto-brightness works well for most people.

Increase text size

~15s

If you're squinting, increase text size rather than leaning closer. Every device has text size settings. Larger text means less eye strain and more comfortable reading.

Position your screen correctly

~15s

Monitor should be arm's length away (20-26 inches). Top of the screen at or slightly below eye level. Tilt the screen slightly back. This reduces both eye and neck strain.

Dark mode

~15s

Dark mode (light text on dark background) reduces eye strain in low-light conditions. Most apps and operating systems offer dark mode. Try it for evening use.

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eye-strain

blue-light

health

screens

ergonomics