How can you reduce eye strain while working remotely?

1 Adjust your screen settings

One of the easiest ways to reduce eye strain is to adjust your screen settings according to your environment and preferences. You can change the brightness, contrast, color temperature, and font size of your screen to make it more comfortable for your eyes. You can also use dark mode or blue light filters to reduce the glare and the harmful effects of blue light on your eyes. Try to match your screen brightness to the ambient light around you and avoid using your screen in very bright or very dark settings.

2 Follow the 20-20-20 rule

Another simple and effective way to reduce eye strain is to follow the 20-20-20 rule. This means that every 20 minutes, you should look away from your screen and focus on something that is at least 20 feet away for 20 seconds. This helps to relax your eye muscles and prevent them from getting tired and strained. You can use a timer or an app to remind you to take these breaks regularly. You can also use this opportunity to stretch your body, drink some water, or do some breathing exercises.

3 Blink more often

Blinking is a natural and essential function that helps to lubricate and refresh your eyes. However, when you are focused on your screen, you tend to blink less often and less fully. This can cause your eyes to dry out and become irritated. To prevent this, you should blink more often and more deliberately while working remotely. You can also use artificial tears or eye drops to moisten your eyes if they feel dry or scratchy. Avoid rubbing your eyes, as this can worsen the irritation and increase the risk of infection.

4 Adjust your workspace

The way you set up your workspace can also affect your eye strain. You should make sure that your screen is at a comfortable distance and height from your eyes. Ideally, your screen should be about an arm's length away and slightly below your eye level. This helps to reduce the strain on your neck and shoulders as well as your eyes. You should also avoid placing your screen near a window or a light source that can cause reflections or glare. You can use curtains, blinds, or shades to control the natural light and use lamps or overhead lights to create a balanced and soft lighting.

5 Wear glasses or contact lenses

If you have a vision problem, such as nearsightedness, farsightedness, astigmatism, or presbyopia, you should wear glasses or contact lenses that are prescribed and fitted for you. Wearing glasses or contact lenses can help you see clearly and reduce the strain on your eyes. However, you should also make sure that your glasses or contact lenses are suitable for your screen use. You may need to adjust your prescription, use anti-reflective coating, or use special lenses that block blue light or enhance contrast.

6 Consult an eye doctor

Finally, if you experience persistent or severe eye strain, you should consult an eye doctor for a professional diagnosis and treatment. An eye doctor can check your eye health, measure your vision, and prescribe the best solution for your eye strain. You may need to change your glasses or contact lenses, use eye drops or medications, or undergo a surgery or a procedure to correct your vision problem. You should also visit an eye doctor regularly for routine eye exams and preventive care.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?