How to avoid eye strain at work and at home.

With the growing amount of time we spend on devices and indoors, impacts on our vision continue to grow as a cause for concern for health authorities. The World Health Organisation predicts that by 2050, half of the world will need glasses. 

A large culprit in this is eye strain and its relationship with our use of digital tools, especially computers and phones. Recent research estimates that up to 50% of computer users could develop digital eye strain. 

While many forms of low vision or blindness cannot be prevented, eye strain and its potential impacts can.  

Fortunately, there are several strategies you can incorporate into your daily routine to help reduce eye strain and protect your vision. 

There are some clear signs of eye strain you can look out for, as well as some harder to spot. 

• Eye fatigue 

• Dryness of the eye 

• Blurred vision 

• Headaches 

• Neck pain 

If you’re experiencing these either at home or at work, try the following approaches to provide relief.  

1. Follow the 20-20-20 rule

One of the most effective ways to prevent eye strain is to take regular breaks and get outside. The 20-20-20 rule is a simple method to reduce strain on your eyes.

Every 20 minutes, look at something 20 metres away for at least 20 seconds. This short break helps to relax the eye muscles and reduce the risk of fatigue. It also often encourages people to head outside to look at something further away.

We get this can be easier said than done during busy days. It can help to set a calendar reminder to stand up and get outside.

2. Invest in anti-glare screen protectors

One of the most effective ways to prevent eye strain is to take regular breaks and get outside. The 20-20-20 rule is a simple method to reduce strain on your eyes.

Every 20 minutes, look at something 20 metres away for at least 20 seconds. This short break helps to relax the eye muscles and reduce the risk of fatigue. It also often encourages people to head outside to look at something further away.

We get this can be easier said than done during busy days. It can help to set a calendar reminder to stand up and get outside.

3. Create an ergonomic desk setup

One of the most effective ways to prevent eye strain is to take regular breaks and get outside. The 20-20-20 rule is a simple method to reduce strain on your eyes.

Every 20 minutes, look at something 20 metres away for at least 20 seconds. This short break helps to relax the eye muscles and reduce the risk of fatigue. It also often encourages people to head outside to look at something further away.

We get this can be easier said than done during busy days. It can help to set a calendar reminder to stand up and get outside.

4. Don’t forget to blink!

This seems like an odd one, but it can be easy to go through extended periods without blinking when focused on screens.  

But when engaged in what’s known as ‘sustained near-focus’ with your screens, it can be very hard to consciously monitor your blinking. The best way to ensure your eyes are looking after themselves is to give yourself plenty of breaks, get outside and focus on objects far away from you.