The rise of screen-based work, remote learning, and digital entertainment has fundamentally changed how we use our eyes. Over 70% of adults in the UK report experiencing symptoms of eye strain due to extended periods in front of screens, with the average adult spending more than six hours daily on digital devices. Whilst screen use is unavoidable in modern life, simple habits and practical tools can protect your vision and improve comfort. Small adjustments to posture, lighting, and lens care have tangible benefits for daily wellbeing and long-term eye health.
1. Adjust Screen Settings
Brightness, contrast, and text size affect eye comfort. Increasing text size for reading documents reduces squinting, whilst adjusting monitor angle minimises glare from overhead lighting or windows. Setting screen brightness to match ambient lighting prevents the eye strain caused by stark contrasts. These modifications deliver less squinting, fewer headaches, and improved focus throughout the workday. Most operating systems offer accessibility settings that allow customisation of display preferences to suit individual needs.
2. Follow the 20-20-20 Rule
The NHS recommends taking a break of at least 20 seconds every 20 minutes and looking at least 20 feet away to reduce eye fatigue by allowing eye muscles to relax. Set phone alerts or use computer applications that remind you to pause regularly. During these breaks, focus on distant objects through a window or across the room, giving your eyes respite from constant near-focus work. This simple practice prevents the accumulated strain that leads to discomfort and reduced productivity.
3. Optimise Lighting and Workspace
Poor lighting forces eyes to work harder, causing fatigue and discomfort. Use indirect lighting instead of harsh overhead lights that create glare on screens. Position your desk perpendicular to windows to avoid backlighting, and adjust desk lamps to illuminate work areas without shining directly into your eyes or onto screens. With conditions like macular degeneration and screen-related eyestrain increasing in the UK in recent years, these straightforward environmental changes help maintain focus and reduce the discomfort that builds throughout the day.
4. Take Care of Lenses and Eyes
Proper contact lens hygiene is essential for those who wear them during long screen sessions. Always follow cleaning protocols, replace lenses as directed, and never wear them longer than recommended. Artificial tears combat the dry eye caused by reduced blinking during screen use. For reliable vision care products, ordering contact lenses online from trusted suppliers guarantees that you maintain proper lens hygiene without interruption. Regular eye examinations detect problems early, allowing timely intervention before issues become serious.
Screen use needn’t harm your eyes when practical measures become routine. Adopting simple habits, maintaining proper lens hygiene, and seeking professional advice when necessary leads to noticeable comfort improvements and protects your long-term eye health.
