With video conferences and other digital tasks becoming the “new normal,” many of us find ourselves needing to focus on screens more and for longer periods than ever before. However, it is important to prioritize our eye health as well.

Modern work life requires long hours of exposure to digital devices such as computer screens, tablets, and phones. This can negatively affect eye health. Office workers, in particular, frequently experience issues like eye strain, dryness, blurred vision, and headaches. These symptoms are often precursors to eye diseases caused by prolonged computer use. To avoid these health issues, individuals working at computers must pay close attention to their eye health. Before experiencing irreversible problems, we must design our work conditions and environment in a way that supports our eye health. When eye health deteriorates, accompanied by headaches, neck, and shoulder pain, the quality of life significantly decreases, affecting both personal and professional performance and energy levels.

TIPS FOR GIVING YOUR EYES A BREAK
Whether you’re working at a kitchen table or in an office, these 6 tips can help you rest your eyes while you’re intensely focused on the screen.

Take a Break Every 20 Minutes
Every 20 minutes, look at something that is at a different distance from your screen for at least 20 seconds, then blink your eyes 20 times.

Use Your Palms
Close your eyes and hold your palms over them for about 30 seconds. This action can help calm and reset your eyes.

Check Your Screen Distance
Ensure the center of your screen is slightly below eye level and approximately an arm’s length away.

Adjust Your Screen Text Size, Contrast, and Brightness
Adjust according to your comfort, but text with black printing on a white background is generally the best combination. Your screen should match the brightness of the surrounding environment.

Eat Healthily
Foods like spinach, salmon, eggs, beans, oranges, oysters, and pork can help prevent age-related vision problems.

Get Outside
Take a walking break to get away from all screens, clear your head, and boost your energy.

March 2025