How to Beat Digital Eye Strain When Working From Home

The shift to remote work has transformed how we live and work — but it's also brought an unexpected side effect: digital eye strain. Also known as computer vision syndrome, digital eye strain affects millions of people who spend extended hours in front of screens.

If you're one of the many people who work from home and feel your eyes getting tired, dry, or blurry by the end of the day, you're not alone. The good news? There are simple steps you can take to protect your vision.

What Is Digital Eye Strain?
Digital eye strain is a group of vision-related problems that result from prolonged screen use. Symptoms can include:

• Eye fatigue

• Dry or itchy eyes

• Headaches

• Blurred or double vision

• Difficulty focusing

• Neck and shoulder pain (due to poor posture)

Why It Happens More While Working From Home
At home, we often don't have the same ergonomic setup as in an office. Many remote workers use laptops without external monitors, sit too close to the screen, or work in poor lighting — factors that all contribute to digital eye strain.

6 Practical Tips to Prevent Digital Eye Strain

1. Follow the 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eye muscles a much-needed break.

2. Adjust Your Screen Settings

• Increase font size

• Use high-contrast mode

• Lower brightness to match ambient light

• Turn on “Night Shift” or “Blue Light Filter” mode in the evening

3. Blink More Often
Staring at screens can reduce your natural blink rate. Blinking helps moisturize the eyes and prevent dryness.

4. Use Artificial Tears
Over-the-counter lubricating eye drops can relieve dry eyes. Look for preservative-free formulas if used regularly.

5. Set Up a Comfortable Workspace

• Your screen should be at arm’s length (about 20–24 inches away)

• The top of the screen should be at or just below eye level

• Use a chair with good back support

6. Get Regular Eye Exams
Your eyes may be straining due to outdated prescriptions, undiagnosed astigmatism, or other issues. A comprehensive eye exam can catch and correct these early.

When to See an Eye Doctor
If your eye strain symptoms persist despite following the tips above, it may be time to schedule a visit. Conditions like dry eye syndrome, computer vision syndrome, or even early presbyopia may require professional treatment or prescription glasses with blue light protection.

Final Thoughts
Digital eye strain is becoming one of the most common complaints in the modern workplace. But with a few small changes, you can protect your vision and maintain productivity while working from home.

Your eyes work hard for you — be sure to take care of them.