New Delhi: Screens have become part of everyday life. From smartphones and laptops to tablets and televisions, digital devices are used for work, education,
communication and entertainment. Spending long hours looking at screens can leave the eyes feeling tired or uncomfortable. A few simple habits can help support better eye comfort and overall eye health.
1. Follow the 20-20-20 Rule
Long periods of screen use can make it difficult for the eyes to relax and refocus.
• Follow the 20-20-20 rule during prolonged screen use.
• Every 20 minutes, look at something about 20 feet away.
• Continue looking at it for around 20 seconds.
• Regular breaks can help reduce eye strain and tiredness.
2. Remember to Blink
People tend to blink less when concentrating on a screen. This can contribute to dryness and irritation.
• Make a conscious effort to blink regularly.
• Take short breaks between tasks that require prolonged screen use.
• Avoid staring continuously at the screen for extended periods.
• If dryness or irritation persists, an eye care professional can help identify the cause.
3. Maintain a Comfortable Screen Setup
The position and surroundings of a screen can also affect visual comfort.
• Keep the screen at a comfortable distance.
• Position the screen so that the eyes are looking slightly downward rather than directly upward.
• Adjust the brightness according to the surrounding light.
• Reduce glare from windows, lights or other reflective surfaces.
• Ensure that text is large enough to read without excessive squinting.
4. Give the Eyes Breaks During the Day
Screen breaks should be part of the daily routine, particularly for people whose work or studies involve several hours of digital device use.
• Step away from the screen during regular breaks.
• Avoid moving immediately from one screen to another during breaks.
• Spend some time outdoors when possible.
• Encourage children to take regular breaks from digital devices.
5. Pay Attention to Warning Signs
Eye discomfort should not always be dismissed as a normal part of screen use. Persistent symptoms may need professional attention.
• Frequent headaches after screen use
• Persistent dryness or irritation
• Blurred or fluctuating vision
• Increased sensitivity to light
• Difficulty focusing
• Frequent squinting
An eye examination can help determine whether these symptoms are related to screen use or an underlying vision concern.
6. Schedule Regular Eye Check-Ups
Screen habits are only one part of maintaining healthy vision. Regular eye examinations can help assess vision and overall eye health, even when there are no obvious symptoms.
Digital screens are now an essential part of everyday life, making it important to build healthier screen habits rather than simply avoiding devices. Taking regular breaks, blinking frequently, reducing glare and maintaining a comfortable viewing distance can help reduce eye discomfort. Along with these everyday habits, regular eye check-ups can help monitor changes in vision and support long-term eye health.
Authored By: Dr Geetha Parthiban Ophthalmologist Head – Sri Ramachandra Eye Hospital, a unit of Dr Agarwals Eye Hospital, Madurai
