Hours of phone and computer use can leave your eyes burning, watery, or tired. This doesn’t mean your eyesight is instantly ruined, but it does signal that your eyes need a friendlier environment.
One simple habit is the “20-20-20” rule: every 20 minutes, look at something about 20 feet away for at least 20 seconds. This breaks the constant close-focus and helps eye muscles relax. Even glancing out of a window or across the room is better than staring non-stop at the same distance.
Screens also reduce blinking. When you’re focused, you blink less, and your tear film dries out. Make a conscious effort to blink fully, and use lubricating eye drops if recommended. Position your screen slightly below eye level and at a comfortable distance, so you’re not constantly straining your neck or leaning forward.
Lighting matters too. Extreme contrast – a bright screen in a dark room – makes eyes work harder. Adjust brightness so the screen matches your surroundings, and reduce harsh glares.
If you already wear glasses, ask your eye specialist if you need an updated prescription or specific coatings for screen-heavy work. Regular eye checks are important, especially if headaches or blur accompany your long screen days.