How can you prevent eye strain and visual fatigue in the workplace?

2 Follow the 20-20-20 rule

Another cause of eye strain and visual fatigue is staring at your screen for too long without taking breaks. This can make your eyes dry, tired, and sore. To prevent this, you can follow the 20-20-20 rule, which 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 reduce eye fatigue. You can also blink more often, use artificial tears, or close your eyes for a few seconds to moisten and refresh your eyes.

3 Position your screen and workstation properly

Positioning your screen and workstation properly can help to reduce eye strain and visual fatigue. Your screen should be around 20 to 28 inches away from your eyes, and the top of the screen should be at or slightly below eye level. Additionally, make sure your screen is perpendicular to windows or other light sources, so that you won't experience glare or reflections. Your keyboard and mouse should be within easy reach, and your wrists should be straight and relaxed. Adjust your chair so that it supports your back and allows your feet to rest on the floor or a footrest. Lastly, make sure your desk has enough space for documents, tools, and accessories; use a document holder to keep them at the same level as your screen.

4 Use proper eyewear and eye care

If you wear glasses or contact lenses, you should make sure that they are suitable for your vision needs and screen use. You should have regular eye exams to check your prescription and eye health, and consult your eye doctor if you experience any changes or problems with your vision. You should also wear anti-reflective lenses or computer glasses that can block or filter blue light and reduce glare. If you use contact lenses, you should follow the instructions for cleaning, wearing, and replacing them, and avoid wearing them for too long or in dry or dusty environments.

5 Take breaks and stretch

Finally, you should take breaks and stretch your body regularly to prevent eye strain and visual fatigue, as well as other musculoskeletal disorders and stress. You should aim to take a 5-minute break every hour, and a longer break every 2 to 4 hours. During your breaks, you should get up from your seat, move around, and stretch your neck, shoulders, arms, wrists, back, and legs. You should also use your breaks to do some activities that do not involve looking at a screen, such as drinking water, eating a snack, chatting with a colleague, or doing some breathing or relaxation exercises.

By following these tips, you can prevent eye strain and visual fatigue in the workplace, and enjoy a more comfortable and productive workday.

6 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?