If you’re reading this on your phone or computer screen, pause for a moment. How do your eyes feel? Tired? Dry? You’re not alone. As a doctor who helps people stay healthy at work, I’ve noticed a sharp rise in eye problems related to screen use. Most of us now spend more time looking at screens than we do sleeping. From checking our phones first thing in the morning to watching TV at night, our eyes are working harder than ever before.

The problem? Our eyes weren’t designed for so much screentime. When we look at digital devices, we blink less often — about half as much as we normally would. This can lead to tired, dry eyes and headaches — what we now call digital eye strain. The good news is that protecting your eyes is simpler than you might think. Let me share some easy tips that can help you avoid eye strain.

The 20-20-20 rule

This is the golden rule of eye care for screen users: Every 20 minutes, take 20 seconds to look at something 20 feet away. Think of it as a mini-break for your eyes. Look out a window or down a hallway — anything that gives your eyes a chance to relax.

Setting up your screen

Your computer screen should be about an arm’s length away. If you have to lean forward to read, either move the screen closer or make the text bigger. The screen should be slightly below eye level — like reading a book on a table.

Lighting matters

Bad lighting can make eye strain worse. Avoid glare on your screen from windows or bright lights. If you can’t move your screen, consider adjusting your blinds or lighting.

Working from home

Many of us now work from home, often using laptops on sofas or in bed. While comfortable, these positions can be bad for both your eyes and posture. Try to set up a proper workspace with good lighting.

Warning signs to watch for: Frequent headaches during or after screen use; blurry vision; dry or irritated eyes; neck and shoulder pain.

Simple steps for better eye health: Keep your screen clean; take regular breaks; adjust screen brightness to match your surroundings; use artificial tears if your eyes feel dry; maintain proper distance from your screen.

What about blue light glasses?

While these glasses are popular, regular breaks from your screen are more important. If you wear glasses, make sure your prescription is up to date.

Children and screens

Young eyes need special care. Parents should encourage regular breaks and outdoor activities to balance screen time.

A word for employers

Good lighting and proper workstations aren’t luxuries — they’re necessities. Encouraging regular breaks can help keep employees healthy and productive.

The future of eye health

As we continue to use more digital devices, taking care of our eyes becomes even more important. New technology may help, but good habits are still our best defense against eye strain. Remember, you only get one pair of eyes. Taking care of them doesn’t require expensive equipment or complicated techniques — just simple, consistent habits.

Before you go back to your screen, try this: Look at something in the distance for 20 seconds. It’s a small step that can make a big difference in keeping your eyes healthy in our digital world.