How to Protect Your Eyes in a Screen-Driven World

In today’s digital age, screens have become an integral part of our lives. From the moment we wake up until we go to bed, our eyes are glued to smartphones, laptops, and other electronic devices. While it is nearly impossible to completely eliminate screen time, there are simple strategies to combat screen fatigue and protect your eye health. ‘Prioritize your eye health and enjoy a lifetime of clear vision’, as Dr. Robert M. Kershner wisely advised.

1. The 20-20-20 Rule: Your eyes can get tired from prolonged screen exposure. To combat this, adopt the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something at least 20 feet away. This brief pause helps reduce eye strain.
2. Sort out Your Lighting: Improper lighting can strain your eyes. Ensure you have enough natural light in your workspace, but avoid glare on your screen. Adjust the angle of your workspace and consider adding a desk lamp for better lighting control.
3. Dim the Screen: Optimize your computer screen’s brightness to a comfortable level. As daylight changes, adjust the screen accordingly. At night, use the blue light filter available on many devices to protect your eyes and improve sleep.
4. Check Your Posture and Position: Maintain a comfortable workspace that encourages proper posture. Ensure your screen doesn’t have excessive reflections to prevent eye strain.
5. Look after Your Eyes: Regular eye exams are essential. The wrong prescription can increase eye strain, so keep your glasses or contacts up to date. Don’t forget to use them if needed.
6. Take Time Away from Screens: During breaks, limit screen use. Explore alternatives like reading a book, listening to podcasts, cooking, or having a voice call instead of a video call.
7. Prioritize Sleep: Sleeping 7-9 hours a night is crucial. Avoid screens before bedtime and engage in relaxing activities like reading, listening to calming music, or a podcast.
8. Adjust Your Viewing Angle: Position your screen correctly—20 to 28 inches from your eyes and 4 to 5 inches below eye level. Minimize head movement to reduce strain.
9. Reduce Glare: Position your screen to avoid glare from lights or windows. Consider a glare filter if necessary.
10. Set boundaries on screen time, especially before bedtime. Social media and email can wait.

Incorporating these practices into your daily routine can help protect your eye health in our screen-driven world. Our eyes are precious, and taking care of them now will pay off in the long run. As Stewart Stafford once said, “I guess everyone gets more attractive as your eyesight decreases with age. That’s something to look forward to until you can’t see anymore.”