Eye Strain Tips
Save your eyes from screens.
20-20-20 rule
Every 20 minutes, look at something 20 feet away for 20 seconds. Most-recommended eye care rule. Set a phone timer first 2 weeks until habit forms.
Setup matters
- Screen at arm's length (24-26").
- Top of screen at eye level — slight downward gaze.
- Bigger font — Settings → Display → Text Size.
- Lighting BEHIND you, not facing screen (no glare).
- Turn DOWN screen brightness in dim room.
- Turn UP brightness in bright room — straining = squinting.
Dry eye relief
- Blink consciously every 30 sec while reading.
- Artificial tears (preservative-free is best) — Refresh Optive, Systane.
- Humidifier in bedroom + office.
- Avoid fan blowing at face.
- Warm compresses — 5 min daily helps oil glands.
- Omega-3 supplements (1,000mg/day) help dry eyes.
- If chronic, see eye doctor — could be MGD or other.
Computer glasses (anti-fatigue)
- Different from blue light glasses — these are reading-distance focused.
- Helpful if you work 4+ hrs/day on screens.
- Eye doctor can prescribe "computer-distance" lenses.
- Often built into progressives now.
When to worry
See eye doctor if eye strain is paired with:
- Sudden vision change.
- Floaters or flashes.
- Curtain in vision.
- Severe headaches.
- Double vision.
- Pain inside eye.
Annual eye exam
Best eye-strain fix is the right prescription. Many seniors push glasses 3-5 years. Annual exam catches gradual changes you don't notice. See /tools/eye-exam-apps.