How to Protect Your Eyes from Digital Strain: 5 Tips for Screen Lovers

Published June 12, 2025 by Dr. Jordan Stanley

If your workday (and let’s be honest—your downtime, too) revolves around a glowing screen, you’re in good company. But those tired, gritty, or watery eyes you feel after hours of scrolling and spreadsheet-crunching aren’t “just part of the job.” Digital eye strain, also called Computer Vision Syndrome, is real, common, and preventable. 

Below, you’ll learn exactly what’s happening to your eyes and the simple habits board-certified Marietta ophthalmologist Dr. Jordan Stanley at PureSight Surgical recommends to keep them comfortable, focused, and healthy.

What is digital eye strain?

Digital eye strain (DES) is a collection of symptoms, including blurred vision, dryness, headaches, and neck tension, that arise after extended device use. Physicians and scientists describe DES as ocular and non-ocular discomfort triggered by the visual demands of screens, which differ from those of printed text or distance viewing. 

Why It Matters

Recent studies estimate that about 68% of office workers now experience some degree of DES, and 58% of those report that DES affects their productivity. A 2024 survey of 3,000 patients even found that 37% reported dry-eye symptoms tied directly to screen time—affecting everyone from students to retired adults. 

Your vision fuels your career, your hobbies, and the way you connect with loved ones. Dr. Stanley can help keep it crystal clear, on-screen and off.

The 20-20-20 Rule: Your Built-In Eye Refresh

Every 20 minutes, shift your gaze to something 20 feet away for at least 20 seconds. This micro-break relaxes the focusing muscles that lock onto near-distance work all day and lets your tear film reset. The American Academy of Ophthalmology emphasizes this break in focus as a top way to help prevent eye strain.

Pro tip: Set a repeating timer or download a break-reminder app until the habit sticks.

Blink Like You Mean It

We naturally blink 14-18 times per minute—but that rate can drop down to just 5 blinks per minute when we’re glued to a screen, starving the ocular surface of fresh tears. Make a conscious effort to blink fully (lid touching lid) during reading pauses or meetings. If your eyes still feel scratchy, consider using preservative-free artificial tears. 

Calibrate Screen Brightness & Color

A screen that’s significantly brighter or darker than the surrounding room forces the muscles that control your pupils to work overtime. Research shows that dialing brightness down to a comfortable level reduces visual fatigue, and even cuts blue-light output by 60–70%. 

Night Mode After Sundown

Switching to night or dark mode softens contrast, trims glare, and may help your eyes adjust to evening light. (Bonus: Many people report better sleep when they curb bright-blue light before bed.)

Perfect Your Desk Ergonomics

• Distance: Place the monitor 20-30 inches (about an arm’s length) from your eyes. 
• Height: The top third of the screen should sit at or just below eye level so your gaze rests slightly downward—a posture that naturally exposes less of the ocular surface and reduces dryness. 
• Lighting: Position screens perpendicular to windows, use blinds to control daylight, and avoid harsh overhead bulbs that bounce off glossy displays. 

Keep Those Eyes Hydrated

Your eyes rely on a stable tear film to stay clear and comfortable. Drink plenty of water (dehydration can thicken tears) and keep preservative-free lubricating drops at your desk for quick relief when the AC is blasting or pollen counts spike. 

When to Call in an Expert

Frequent blurry vision, persistent dryness, or mounting headaches aren’t just annoyances—they’re signals your eyes need professional attention. Dr. Stanley offers comprehensive medical eye exams with self-pay pricing in Marietta so you know exactly what to expect, whether or not you use insurance. You’ll never feel rushed; Dr. Stanley books generous appointment slots to focus on your unique vision demands.

Related: 7 Little-Known Household Items That Can Harm Your Eyes »

Protecting your eyes is easier than quitting screens. Start practicing the tips above today—and if discomfort persists, let’s talk. The easiest way to reach us is by requesting an appointment through the Contact Us page. Prefer to call? You can also leave a message at 770-230-2020.