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6 Ways to Protect Your Eyes From Too Much Screen Time

October 19, 2026

Between scrolling through your phone, watching TV and spending time on a computer, screen time adds up faster than you realize.

And while screens are now a part of everyday life, your eyes weren’t designed to focus on them for hours without a break.

“Digital eye strain happens because we’re asking our eyes to maintain focus at a close distance for long periods, often without taking enough breaks,” says Alan Solinsky, MD, ophthalmologist with Hartford HealthCare. “The good news is that screen-related discomfort is usually temporary, and there are ways to prevent it.”

Here are six ways to give your eyes some relief.

1. Follow the 20-20-20 rule

If you’re spending hours looking at a screen, your eyes need a chance to change focus.

That’s where the 20-20-20 rule comes in. Every 20 minutes, look at something at least 20 feet away for 20 seconds.

“Your eyes use muscles to adjust their focus when you’re looking at something close up,” says Dr. Solinsky. “Looking into the distance allows that focusing system to relax and helps reduce fatigue.”

Try looking out a window or across the room throughout the day. You don’t need to leave your desk to give your eyes a break.

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2. Pay attention to how often you’re blinking

When you’re concentrating on a screen, you may blink about half as often as usual. And because blinking keeps your eyes moist, that can lead to dryness and irritation.

“People often assume watery eyes can’t be dry, but excessive tearing can actually be a response to dryness,” says Dr. Solinsky. “When the surface becomes irritated, your body may produce extra tears that don’t provide lasting lubrication.”

Make an effort to blink fully and regularly, especially when you’re spending long stretches on your devices.

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3. Make a few changes to your computer setup

The way you position your screen can affect how comfortable your eyes feel.

A few adjustments can help:

• Move your monitor back. Keep it about an arm’s length away.
• Lower your screen slightly. Position it at or just below eye level.
• Adjust the brightness. Match it to the lighting around you.
• Increase the font size. Make text easier to read without leaning forward.

“Screen position is especially important for people with dry eyes,” says Dr. Solinsky. “Looking upward exposes more of the eye’s surface, which can increase tear evaporation. A slightly downward gaze can help.”

If glare is a problem, try moving your monitor or adjusting nearby lighting.

4. Choose the right eye drops

If your eyes regularly feel dry after screen time, over-the-counter artificial tears can provide relief. But not every eye drop is designed to treat dryness.

“Lubricating drops add moisture, while many redness-relieving drops temporarily narrow blood vessels,” says Dr. Solinsky. “Some can cause rebound redness with repeated use, so they aren’t the best choice for dry eyes.”

Look for products labeled artificial tears or lubricating eye drops. Preservative-free options may be better if you need drops frequently.

If they aren’t helping, your eye doctor can recommend other treatments.

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5. Make sure your glasses are right for computer use

Your glasses might work perfectly well for driving or reading but still leave you struggling at your computer.

That’s because screens typically sit at an intermediate distance, and your usual prescription may not be ideal for that range.

“People who wear bifocals or progressive lenses may find themselves tilting their head to see their monitor,” says Dr. Solinsky. “Computer-specific lenses can help some patients see comfortably without constantly adjusting their posture.”

And what about blue light glasses?

Despite their popularity, research hasn’t shown that blue light filtering glasses meaningfully reduce eye strain. A 2023 review of 17 clinical trials found little evidence of short-term benefits compared with regular lenses.

Before investing in blue light glasses, ask your eye doctor whether a different prescription would be more helpful.

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6. Give your eyes a break from contact lenses

If you wear contacts, you may notice more dryness or discomfort after spending time on screens.

“Contact lenses sit on the tear film that keeps your eyes lubricated,” says Dr. Solinsky. “When that tear film becomes unstable, your lenses may become uncomfortable or your vision may fluctuate.”

Switching to glasses for part of the day can help. You can also ask your eye doctor whether a different lens material or wearing schedule would be more comfortable.

If your contacts cause significant redness or pain, remove them and contact your eye doctor promptly.

> Related: How to Choose Sunglasses That Actually Protect Your Eyes

When eye strain needs a closer look

For most adults, digital eye strain is temporary and improves with changes to screen habits. But persistent symptoms deserve attention.

“Blurry vision or frequent headaches aren’t always caused by screen time,” says Dr. Solinsky. “Sometimes they’re a sign of an uncorrected vision problem or an eye condition that needs treatment.”

If symptoms continue despite making changes, schedule an eye exam. Sudden vision loss or severe eye pain requires urgent medical care.