They say the eyes are the gateway to the soul — and while that may be up for debate, turns out they’re the gateway to basically everything else. As humans, our eyes receive about 80% of the information that we take in about the world, gathering around 10 million pieces of information per second.1 That’s a lot of work our eyes do, day in and day out.

And these days, a good deal of that info we take in comes from screens: computers, mobile devices, tablets, televisions. Staring at all those screens can contribute to a condition called “digital eye strain” and have an adverse effect on your eyesight.

How much time do we spend on screens?

On average, working adults spend 5.3 hours per day on their computers, 2.9 hours watching television, 2.8 hours staring at smartphones, and 0.8 hours absorbed in their tablets.2 That’s a lot of screen time for a 24 hour-period that also must incorporate sleep!

Digital eye strain — also called “computer vision syndrome” (CVS) by the American Optometric Association (AOA) — may cause symptoms like eye discomfort, headaches, blurred vision, dry eyes, and even neck and shoulder pain.3 Multiple factors like lighting, distance from screens, and a person’s general eye health can determine how intense these symptoms are or how frequently they occur, but if you’re one of the up to 90% of computer users who report experiencing CVS symptoms at all, there are a number of ways you can bring on relief with just a little bit of effort.4

The 20-20-20 rule

This rule gained some popularity during the early days of the COVID pandemic when the number of people working from home skyrocketed — and the hours they tended to be at their computers also increased, as work hours crept into the early evenings and video calls replaced in-person meetings.

The rule states, every 20 minutes, look at something 20 feet away for 20 seconds to give your eyes a break from your screen and focus on something else. The hardest part about this rule is remembering to do it, so setting a regular timer on your phone or smart watch is a good way to make it stick — at least until it becomes habit.

It’s also a best practice to take a five- to 10-minute break away from your screen every hour of computer use.5

Adjust the light

We’re not just talking about blue light here. While there’s been a lot of hype about the harmful effects of blue light, which we do get from our screens, our main source of blue light comes from the sun. Blue light from the sun lets our circadian rhythm know that it’s time to be awake and alert, but there’s no direct evidence at this time that the comparatively small amount of blue light we get from our screens does damage to the eyes.6

At the same time, there are easy ways to help block blue light if it does seem to be giving you problems — including investing in a pair of inexpensive blue light glasses or downloading a blue light blocker app for your computer.

You may find that too much light in general makes on-screen hours less pleasant, in which case it might be time to rethink your workspace. Light from windows causing unwanted glares and reflections? Draw the blinds or get an anti-glare screen filter. Opt for adjustable desk lamps instead of overhead lighting, and replace bright fluorescent bulbs with low-wattage, warmer ones.

Take a break before bed

If you remember what we just said about blue light, you’ll understand the benefits of cutting down on screen usage a couple hours before bed. Whether blue light from your computer or mobile device is harmful for your eyes or not, the absence of it will send fewer signals to your brain that it’s time to rise and shine. That’s the last thing you want when you’re trying to settle in for a good night’s sleep. Go for a good book and a cup of (decaf!) tea instead.

Blink

One of your top eye relief tools is built right into their functionality. Every time you blink (which takes about one-tenth of a second, by the way), you hydrate your eyes with a fresh coat of much-needed moisture. When we’re not staring at screens, we tend to blink about 15 times a minute. When we are, we blink as little as a third of that — just five to seven times a minute.7

Scoot back

Turns out that mom was right when she told you not to sit too close to the screen. The minimum distance from a computer screen that most eyes are comfortable with is 20 to 28 inches (this will increase with the size of the screen).8 For most folks, this is about an arm’s-length away. And most people are also more comfortable looking slightly downward at their screens, ideally between 15 to 20 degrees below eye level.

Change your computer settings

Proving that you can read 10-point white font on a pastel background doesn’t make you a hero. It's time to give in and do your eyes a favor: enlarge those fonts and adjust your computer’s contrast and brightness settings (high contrast, low brightness). A brightness setting that’s about the same as your surrounding environment is the way to go.

The takeaway for better vision health

Many adults are not aware of the extent to which poor eye care habits like extensive screen use can accelerate vision loss. And eye health is not the only reason to limit screen time. Research shows that those who spend the most time on their digital technology were statically more likely to exhibit higher levels of depression, anxiety, social anxiety.9

For your mental health, physical health, and overall well-being, looking out for your vision by keeping an eye on your screen use is one of the best things you can do for your eyes — and you can get started at this very moment. Go ahead, look away and start counting to 20!

Resources for your well-being

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1 "What Are Your Eyes Trying to Tell You?," iCare, 2022

2 "Coming into Focus: The Role of Vision Benefits and Eye Care in Health & Wellness," Guardian, 2023

3 "Computer vision syndrome," American Optometric Association, 2024

4,8 "What Is Computer Vision Syndrome?," WebMD, 2024

5 "Why you need to take regular screen breaks," Focused Financial, 2022

6 "Screen Time and Eye Health: Is There a Connection?," CNET, 2024

7 "Computers, Digital Devices, and Eye Strain," American Academy of Ophthalmology, 2024

9 "Study Probes Connection Between Excessive Screen Media Activity and Mental Health Problems in Youth," Yale, 2023

Material discussed is meant for general informational purposes only and is not to be construed as tax, legal, medical, or financial advice. Guardian, its subsidiaries, agents and employees do not provide tax, legal, medical or finance advice. Consult your tax, legal, medical or finance professional regarding your individual situation.