How to Protect Your Eyes from Screens? Effective Techniques Explored

Staring at screens all day has become a part of our daily routine. Whether you are a 9 to 5 IT employee, corporate worker, freelancer, or even a student, your exposure to laptops, computers, and mobile phones is unavoidable. However, the constant and prolonged exposure to digital devices is affecting our eyes. From experiencing dryness, itchiness, strain, or discomfort to losing vision, exposure to digital screens has adverse outcomes for our eyes. 

Although in this digital age, avoiding screens and digital devices isn’t a solution, some preservation measures can protect your eyes. 

10 Ways to Protect Your Eyes From Screen

Here are 10 tips and tricks that will help you protect your eyes and vision from constant exposure to screens.

Safeguard Eyes from Screens

  1. Follow the 20:20:20 Rule:

The 20:20:20 rule says, “Every 20 minutes, take a 20-second break and focus on something 20 feet away”. This quick and easy trick helps in elevating the digital eye strain, which is also known as Computer vision syndrome. The 20:20:20 rule allows your eyes to relax and refocus, thus minimizing strain and discomfort.

  1. Blink Regularly:

Blinking is a natural and essential function of our eyes that keeps our eyes from drying. Not only that, but blinking also reduces eye strain, clears debris, stimulates tear production, and helps to maintain eye surface health. 

  1. Adjust Screen Settings:

Always make sure that your screens’ (laptop/ mobile phone) brightness levels, contrast, and font size are set to the comfort level of your eyes. If you are having trouble focusing, make changes, and it will help in reducing eye fatigue. 

  1. Ensure Proper Lightning:

While using any device with a screen, make sure the background light is at least half as bright as the screen light. If you have a habit of using a mobile phone or laptop in a dark room, stop doing that right away.

  1. Use Blue Light Blocking Glasses or Screen:

Blue light filters, either in the form of glasses or screens, can help in reducing the harmful effect of blue lights emitting from screens. They cannot be the complete solution for protection from screen light, but they contribute to managing fatigue and reducing the chances of vision loss. 

  1. Do Eye Excercise:

Individuals who use screens for prolonged periods must incorporate eye exercises into their daily routine. From the 20:20:20 trick to simple eye movements, constant eye blinking or focusing, and shifting gaze for 15 seconds, there are several routines to follow. Eye Exercises reduce strain and tension and promote blood circulation.

  1. Take Breaks from Screen:

If your job demands prolonged exposure to screen, consider taking a few breaks in between. Use this time to close your eyes and lie down, walk around, observe nature, wash your face, or indulge in some stretches. 

  1. Always maintain a comfortable distance from the screen:

As a general guideline, always maintain a distance of one arm’s length from your computer/ laptop screen. In fact, your mobile phone should be 20 to 25 inches away from your eyes. Besides maintaining distance, consider increasing the font size and adjusting the screen color to reduce the strain.

  1. Incorporate certain Nutrients in your diet:

Although it doesn’t offer protection from screens, if you have unavoidable screen exposure, make sure your diet includes food items that support eye health. For instance, include Zinc, Vitamin A, Beta-carotene, Omega-3s, Vitamin C, Vitamin E, and Lutein in your diet. 

  1. Practice Palming Technique:

The palming technique is a relaxation technique, an effective method for relieving eye strain caused by screens. The practice involves placing your palms right over your eyes to create a warm and dark environment. To do so, rub your palms together and place them gently over your eyes. Upon doing so, you will lose any tension stored in your eye muscles. Once done, remove your palms and open your eyes slowly. Consider doing this practice either in natural light or in a low-lighted room. 

Related Topic: Best Ways To Take Care Of Your Eyes Everyday – A Complete Guide


Overall, protecting your eyes from prolonged screen exposure is essential to maintain optimal eyesight and good eye health. Besides following the 10 tips mentioned above, take care of your water intake as it helps in preventing dry eyes. Follow these habits for the long term to seek benefits.

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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