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According to CooperVision, about 69% of people experience digital eye strain (DES) at least once a week due to screen use. The bad news is, screens are literally everywhere, and avoiding them completely is unrealistic. The good news is, you can still protect your eyes and reduce strain with the right habits! But first, let’s take a quick detour to explain why your eyes get strained from screens in the first place.
How Do Screens Affect Your Eyes and Cause Eye Strain?
Most people think the only harmful thing about screens is blue light. But there’s more to consider. From eye strain to fatigue, our eyes work harder than we realize. When you’re exposed to digital screens of any type for an extended period of time,
- You blink less, so your eyes get dry and irritated.
- Your eye muscles stay focused close-up for a long time, causing tiredness and headaches.
- Glare and bright blue light make your eyes strain even more.
Spending too much time on screens without breaks can lead to long-term effects such as chronic eye strain, worsen myopia in younger people, and disrupt sleep, especially if screen use is heavy at night.
While screens alone don’t cause permanent damage, unhealthy habits over the years can contribute to vision problems and lead to more serious ophthalmological issues.
How to Protect Your Eyes and Develop Healthy Screen Time Habits
Your eyes work hard for you every day, and they deserve care in return. With a few mindful routines, you can protect your vision while still enjoying the benefits of the digital world.
Digital Eye Strain Prevention Tips for Adults and Kids
Protecting your eyes takes more than quick fixes. Without discipline and clear habits, it’s easy to fall into patterns of overuse that slowly wear down your vision. So here are some practical ways to build healthy screen habits:
Track and Reflect on Usage
Awareness is the first step to discipline. Tools like built-in screen-time trackers, productivity apps, or even a simple journal can show you exactly where your hours go. Once you review your patterns, you’ll notice which habits drain your time and energy most. Reflecting regularly makes it easier to set realistic limits and turn healthy screen use into a consistent lifestyle.
Set Boundaries
Give yourself limits on how much time you spend on devices each day. Use app timers or reminders, and create screen-free zones, such as during meals or right before bedtime. These small boundaries help prevent overuse without feeling restrictive.
Create Screen-Free Rituals
Designating certain times of the day as “no screen zones” helps your brain and eyes rest while reinforcing discipline.
For example, avoid screens during meals so you stay present with food and conversation, or make the last hour before bed a tech-free period. These rituals reduce eye strain while also improving focus, sleep quality, and overall balance in your daily routine.
Limit Multitasking with Devices
It’s easy to fall into the habit of using multiple screens at once (like scrolling on your phone while watching TV or checking email during a video call). This constant switching overworks your eyes and fragments your attention.
Take Regular Breaks
Practice the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Stand up, stretch, or walk around to refresh both your eyes and your body. Short breaks reduce fatigue and keep you more productive.
Balance with Offline Activities
Make time for hobbies and activities that don’t involve screens, such as reading a book, exercising, or spending time outdoors. Natural light and distance viewing help relax your eyes and lower the risk of developing eye strain or myopia.
By disciplining yourself to focus on one device at a time, you encourage intentional screen use, reduce unnecessary strain, and increase productivity in whatever task you’re doing.
How to Prevent Digital Eye Strain When Screen Time Is Unavoidable
When you’re at your office or writing a school paper, it’s impossible to avoid screens for hours on end. So, here are a few more ways you can protect your eyes.
Optimize Your Setup
Keep your screen at least an arm’s length away and slightly below eye level to reduce strain on both eyes and neck. Adjust the angle to avoid glare, and make sure the text size is large enough so you are not squinting.
Adjust Your Display
Match screen brightness to your surroundings, and reduce contrast that feels too harsh. Turn on blue light filters or night mode in the evening to ease eye strain and support better sleep.
Use Comfort Aids
If your eyes feel dry, try blinking more often or using artificial tears. For contact lens wearers, dryness can be even more noticeable during long hours on screens, so choosing lenses designed for digital comfort or with higher moisture retention can make a big difference.
Other aids like anti-glare screen protectors, blue light glasses, and humidifiers in air-conditioned rooms can also keep your eyes more comfortable and reduce strain.
Best Contact Lenses for Eye Comfort with Screen Use
Some contact lenses are designed to reduce dryness and eye fatigue during long hours on screens. For example, Biofinity Energys Contacts are monthly disposable contact lenses developed with features that address common problems from prolonged screen use, such as dryness and eye strain. They’re designed to support more comfortable vision throughout the day, especially for people who spend many hours on digital devices.
Another great option is Bausch + Lomb INFUSE One-Day Contact Lenses, a daily disposable lens that delivers the same long-lasting hydration with the convenience of fresh lenses every day.
If you’d like to explore more options, visit our guide to the best contact lenses for digital eye strain. Pairing the right lenses with regular breaks and good screen habits can help keep your eyes comfortable.
Shop ULTRA Contacts at Lens.com
FAQs on Screen Time and Eye Health
How many hours of screen time per day is safe?
Most people can tolerate 6–8 hours if they take breaks and use healthy habits, but going beyond that without rest often causes strain.
Do blue light glasses really work?
They don’t prevent long-term damage, but many people find them helpful for reducing glare, improving comfort, and supporting better sleep at night.
Is screen time before bed bad?
Yes, especially for sleep quality. Blue light from devices can disrupt your natural sleep cycle, so it’s best to avoid screens at least 30–60 minutes before bedtime.
