How to Reduce Eye Strain From Screens (The 20-20-20 Rule)

Tired, dry eyes after a day at the computer? Simple habits and settings that make screen time easier on your eyes.

Editorial TeamNovember 4, 20261 min read

Hours in front of a laptop or phone can leave your eyes tired, dry or blurry by the end of the day. This is often called digital eye strain, and it's very common.

The good news is that a few small habits can make a big difference.

The 20-20-20 rule

Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. This gives the focusing muscles in your eyes a short break.

Make it easySet a gentle repeating reminder on your phone or computer until the habit becomes automatic.

Blink more

People tend to blink less when concentrating on a screen, which dries out the eyes. Try to blink fully and often. Lubricating eye drops from a pharmacy can also help with dryness.

Set up your screen properly

Place the screen about an arm's length away.
Position the top of the screen at or slightly below eye level.
Match screen brightness to the room — not much brighter or darker.
Increase text size so you're not leaning in to read.
Reduce glare from windows and overhead lights.

Look after your environment

Dry air from heating or air conditioning makes eyes feel worse. Take regular breaks, drink water, and step away from the screen during lunch.

Phones count too

Holding your phone very close for long periods also strains your eyes. Hold it a little further away and take breaks, especially in the evening.

When to see an optician

If symptoms continue, you get frequent headaches, or your vision changes, book an eye test. You may need glasses or an updated prescription for screen work. This guide is general information, not medical advice.