Six Ways to Reduce Digital Eye Strain at Work

6 Ways to Reduce Digital Eye Strain:

  1. Wear your glasses
  2. Take frequent breaks
  3. Blink often
  4. Adjust your computer screen
  5. Adjust screen displays
  6. Use proper lighting and minimise glare

6 ways to reduce eyestrain at work. Infographic. See webpage for text



Make simple changes to your workstation today to #LoveYourEyes and reduce digital eye strain.

WEAR YOUR GLASSES If you’ve been advised to use prescription glasses to correct your vision, make sure you wear them as recommended. Attend your routine eye checkups and ask your eye care practitioner if you would benefit from adaptations to reduce discomfort and strain.

TAKE FREQUENT BREAKS Follow THE 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds.

BLINK OFTEN Train yourself to blink more often. If needed, use lubricating eyedrops to keep your eyes moist.

ADJUST YOUR COMPUTER SCREEN Most people benefit if the computer screen is 15 to 20 degrees below eye level (about 10cm or 12cm) as measured from the centre of the screen and 50cm to 70cm away from the eyes.

ADJUST SCREEN DISPLAYS Adjust screens for your comfort. Consider adjusting brightness (which should be like your surroundings), contrast (e.g., black on a white background), colour temperature and text size.

USE PROPER LIGHTING AND MINIMIZE GLARE Position your computer screen to avoid glare and try antiglare screens or screen protectors to avoid discomfort.


We encourage you to learn more about ergonomics from your organisation's Occupational Health and Safety Officer.