Last Updated: 11 August, 2025
In today’s digital world, screens are everywhere — from smartphones and tablets to laptops and desktops. While these devices make our lives more convenient, excessive screen time can take a toll on our eyes. One of the most common consequences is Digital Eye Strain (DES), also known as Computer Vision Syndrome.
As a practising ophthalmologist in Canberra, I frequently see patients experiencing symptoms like dry eyes, blurry vision, headaches, and neck pain — all signs of digital eye strain. Fortunately, there are simple, effective ways to prevent or minimise these symptoms.
1. Follow the 20-20-20 Rule
Staring at screens for long periods reduces your blink rate, leading to eye fatigue and dryness.
What is the 20-20-20 rule?
Every 20 minutes, look at something 20 feet (or 6 metres) away for at least 20 seconds.
This short visual break helps relax your eye muscles and reduce eye strain. Set reminders on your phone or use apps that prompt you to take these breaks regularly.
2. Adjust screen position and lighting
The position of your screen and the lighting in your environment greatly impact your eye comfort.
Tips to optimise your workspace:
- Screen distance: Keep your monitor about an arm’s length away.
- Eye level: Position the screen so the centre is 10–15 degrees below eye level.
- Reduce glare: Use anti-glare screens or position your device to avoid reflections from windows or lights.
- Ambient lighting: Avoid harsh overhead lights; use soft lighting that complements your screen brightness.
Proper ergonomics not only help your eyes but also prevent neck and shoulder strain.
3. Blink more often and use lubricating eye drops
People tend to blink less frequently when focused on screens — often dropping from 15–20 blinks per minute to just 5–7. This causes tears to evaporate faster, resulting in dry and irritated eyes.
What you can do:
- Make a conscious effort to blink more often while working.
- If you still experience dryness, consider preservative-free lubricating eye drops (artificial tears) to keep your eyes moist and comfortable.
- Avoid overusing drops with preservatives, as they may cause irritation with frequent use.
4. Adjust screen settings
Excessive brightness or poor contrast can increase eye strain.
Optimise your screen settings:
- Brightness: Match the brightness of your screen to your surroundings.
- Text size and contrast: Adjust font size and contrast to reduce eye fatigue.
- Blue light filters: Use built-in “Night Shift” or “Eye Comfort” modes, or install apps like f.lux to reduce exposure to blue light, which can interfere with sleep and increase strain.
You may also consider blue light-blocking glasses, especially if you spend hours in front of screens.
5. Schedule regular eye exams
Even with the best habits, digital devices can subtly impact your vision over time. Routine eye checkups help detect problems early and ensure your prescription is up to date.
As an ophthalmologist, I recommend:
- Annual eye exams, especially for those over 40 or anyone with existing eye conditions.
- Discussing screen-related symptoms with your eye specialist during appointments.
- Consider prescription computer glasses if you spend long hours in front of screens.
Conclusion
Digital eye strain is becoming increasingly common — but with a few mindful adjustments, you can safeguard your vision and maintain eye comfort throughout the day. At Dr. Parth Shah Clinic in Canberra, we are committed to helping you enjoy clear and healthy vision, whether at work, home, or on the go.
If you are experiencing symptoms like dry eyes, blurry vision, or eye fatigue, do not ignore them. Book a consultation today and take the first step toward better eye health.
Author bio
Dr Parth Shah is an experienced ophthalmologist in Canberra, Australia. With extensive training and experience, he is renowned for his expertise in the field. Dr Shah is dedicated not only to performing successful surgeries but also to patient education. His compassionate approach, combined with technical proficiency, has earned him the trust and gratitude of countless patients. He is a true advocate for eye health and a trusted name in the Canberra ophthalmology community.
FAQs
Digital eye strain symptoms often improve within a few hours once screen time is reduced and appropriate measures (like rest, eye drops, or better lighting) are taken. However, chronic strain may take a few days to resolve, especially if there is an underlying issue like uncorrected vision.
Yes, children are increasingly affected due to prolonged screen time from online classes, games, and mobile use. Their symptoms may include eye rubbing, irritability, reduced attention span, and headaches. It is essential to monitor screen time and encourage regular breaks.
No, digital eye strain is typically temporary and reversible with the right habits. However, ignoring symptoms over the long term may lead to chronic discomfort or reveal underlying vision problems that need correction.
There is no evidence that digital eye strain causes permanent damage, but it can significantly affect your quality of life and work productivity. It may also unmask or worsen pre-existing vision conditions.
Screens with poor resolution, low refresh rates, or high glare can cause more strain. Devices held too close to the eyes (like smartphones) tend to cause more fatigue compared to properly positioned monitors or e-readers.
Yes. Staying hydrated and consuming omega-3 fatty acids (found in fish or flaxseeds) can support tear film stability and reduce dry eye symptoms, which are often linked to digital strain.
