Screen Survival: 6 Eye-Saving Hacks for Digital Dwellers

In today’s digital age, we spend more time than ever staring at screens – whether it’s computers, smartphones, tablets, or TVs. While these devices have revolutionized the way we work, communicate, and entertain ourselves, they also pose risks to our eye health. Prolonged screen time can lead to eye strain, dry eyes, and other vision problems. However, by implementing some simple yet effective strategies, we can minimize these risks and protect our vision. In this blog, we’ll explore six eye-saving hacks for digital dwellers to help you stay healthy and comfortable in front of screens.


Practice the 20-20-20 Rule

One of the most effective ways to reduce eye strain during prolonged screen time is to practice the 20-20-20 rule. This rule suggests that for every 20 minutes spent looking at a screen, you should take a 20-second break and focus on something 20 feet away. This simple exercise helps to reduce eye fatigue by giving your eyes a chance to rest and refocus. To incorporate the 20-20-20 rule into your daily routine, set a timer or use a productivity app to remind yourself to take regular breaks. Additionally, consider adjusting your workspace to include a view of the outdoors or a distant object, providing a natural focal point for your eyes during breaks.


Adjust Screen Settings for Comfort

Another important factor in reducing eye strain is adjusting your screen settings for optimal comfort. Start by adjusting the brightness and contrast of your screen to a comfortable level that doesn’t cause glare or strain your eyes. Many devices also offer blue light filters or night mode settings that reduce exposure to blue light, which can disrupt sleep patterns and cause eye fatigue. Consider enabling these features, especially during evening hours or before bedtime. Additionally, if you wear glasses, the team at BlockBlueLight advises using blue light-blocking glasses. Investing in lenses with an anti-reflective coating or blue light filtering technology to further protect your eyes from digital eye strain.


Use Blue Light Filters and Screen Protectors

Blue light – the high-energy visible light emitted by digital screens – has been linked to various health problems, including eye strain, sleep disturbances, and even long-term vision damage. To mitigate the effects of blue light exposure, consider using blue light filters or screen protectors on your digital devices. These filters work by selectively blocking or filtering out blue light wavelengths, reducing the amount of blue light that reaches your eyes. Many smartphones, tablets, and computers offer built-in blue light filter settings that you can enable manually or schedule to activate automatically during certain times of the day. Alternatively, you can purchase screen protectors with blue light filtering properties for additional protection.


Practice Proper Ergonomics

In addition to adjusting your screen settings, it’s essential to maintain good posture and ergonomic setup to reduce strain on your eyes, neck, and shoulders. Position your screen at eye level and at a comfortable distance – typically about an arm’s length away – to minimize the need for excessive eye movement and neck strain. Use a supportive chair with adjustable height and lumbar support to maintain proper posture and reduce pressure on your spine. Consider investing in ergonomic accessories such as monitor stands, adjustable keyboard trays, and wrist rests to further enhance your workspace setup. By prioritizing proper ergonomics, you can reduce physical discomfort and prevent long-term musculoskeletal problems associated with prolonged screen use.


Blink More and Stay Hydrated

One of the most overlooked aspects of eye health during screen time is blinking. Blinking helps to lubricate and refresh the eyes, preventing dryness and irritation. However, when we focus intently on screens, we tend to blink less frequently, leading to dry eyes and discomfort. To combat this, make a conscious effort to blink more often, especially during extended periods of screen use. Consider setting reminders to blink or practicing blinking exercises to keep your eyes moist and comfortable. Additionally, staying hydrated is crucial for maintaining tear production and preventing dry eyes. Drink plenty of water throughout the day to ensure adequate hydration, especially if you’re spending long hours in front of screens.


Schedule Regular Eye Exams

Last but not least, don’t forget to prioritize regular eye exams as part of your overall eye care routine. Comprehensive eye exams can detect and prevent vision problems related to digital device use, such as computer vision syndrome, dry eye syndrome, and digital eye strain. During an eye exam, your optometrist can evaluate your visual acuity, screen for eye diseases, and provide recommendations for maintaining optimal eye health. Be sure to schedule regular eye exams at least once a year, or more frequently if you experience any changes in your vision or eye comfort. By staying proactive about your eye health, you can identify and address potential issues early on, ensuring long-term vision wellness.



Protecting your eyes in today’s digital world requires a proactive approach and a combination of strategies to reduce eye strain and promote overall eye health. By practicing the 20-20-20 rule, adjusting screen settings, using blue light filters, maintaining proper ergonomics, blinking more often, staying hydrated, and scheduling regular eye exams, you can minimize the risks associated with prolonged screen time and enjoy a healthier, more comfortable digital experience. Remember to listen to your eyes and prioritize self-care to ensure optimal vision wellness now and in the future. Implementing these eye-saving hacks doesn’t require significant effort but can make a significant difference in your overall well-being. By incorporating these habits into your daily routine, you can safeguard your vision and enjoy the benefits of digital technology without compromising your eye health.



Mark Munroe is the Creator and EIC of ADDICTED. He's ADDICTED to great travel, amazing food, better grooming & probably a whole lot more!