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  • Writer's pictureMegan Harris

10 Essential Tips for Employees to Combat Eye Strain While Working on Computers


Young man sitting and looking at laptop screen.

In today's fast-paced digital world, more and more employees spend extended hours in front of computer screens. While technology has revolutionized how we work, it has also brought along a common challenge: eye strain. As employers, prioritizing your team members' well-being is vital. Here are ten compelling tips to help your employees reduce eye strain and maintain their visual health while working on computers all day.


1. Optimize Workspace Ergonomics:

Encourage employees to set up their workstations ergonomically. The top of the screen should be at or just below eye level, the screen should be at arm's length, and the keyboard and mouse should be comfortable with wrists and elbows in a neutral position.


2. Follow the 20-20-20 Rule:

Promote the 20-20-20 rule to your employees. Every 20 minutes, have them take a 20-second break and focus on an object at least 20 feet away. This simple habit can help prevent eye strain by allowing the eyes to relax and refocus.


3. Adjust Display Settings:

Advise employees to adjust their computer display settings. Increase text size and contrast to reduce the need for squinting and straining. Also, remind them to set their screens to a comfortable brightness level.


4. Proper Lighting is Key:

Educate employees about the importance of proper lighting. Natural light is ideal, but if that's not possible, I recommend using ambient lighting that's not too harsh. Positioning the light source behind the screen can help reduce glare.


5. Blink Regularly:

Staring at a screen often reduces blink rates, which can cause dry eyes and discomfort. Encourage employees to consciously blink more frequently or use artificial tears to keep their eyes moist.

6. Use the 20-20-20 Rule for Tech Breaks:

Incorporate the 20-20-20 rule into tech breaks. Suggest that employees use this time to stretch, walk around, and perform simple eye exercises, like rolling their eyes in circular motions to alleviate strain.


7. Blue Light Protection:

Advocate for blue light protection. Recommend using blue light-blocking glasses or screen filters, especially in the evening, to reduce digital eye strain and improve sleep quality.


8. Set Up Computer Eyewear:

Inform your employees about computer eyewear designed specifically for extended screen time. These glasses can help minimize glare, reduce eye strain, and enhance visual comfort.


9. Maintain a Hygienic Screen:

A dusty or smudged screen can force employees to strain their eyes more. Encourage regular screen cleaning to ensure clear visibility and reduce the need to squint.


10. Regular Eye Exams:

Highlight the importance of regular eye check-ups. Employees should schedule comprehensive eye exams to monitor their eye health and receive professional advice tailored to their needs.


As employers, your dedication to the well-being of your team members goes beyond the immediate workplace environment. By imparting these ten tips, you empower your employees to take proactive steps to reduce eye strain, enhance their visual comfort, and maintain their overall health. A workforce with healthy eyes is a more productive and engaged workforce, contributing to the success and longevity of your organization.

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