Protecting your eyes in a screen-heavy workday

If your eyes feel dry, tired or gritty by mid-afternoon, you're far from alone. Digital eye strain — sometimes called computer vision syndrome — affects most people who spend their day looking at screens. It rarely causes lasting damage, but it makes work harder and the evenings less pleasant. A few simple habits keep it at bay.

The 20-20-20 rule

This is the single most effective habit: every 20 minutes, look at something 20 feet away for 20 seconds. It relaxes the focusing muscles inside the eye, which otherwise stay locked at close range all day. Set a gentle timer until it becomes automatic.

Blink — on purpose

We blink up to 60% less when staring at screens, which is the main reason eyes dry out. Make a conscious effort to blink fully and often, and keep artificial-tear drops handy if your eyes still feel dry.

Set up your screen well

• Position the top of the monitor at or just below eye level
• Keep the screen about an arm's length away
• Match screen brightness to the light in the room — neither glaring nor dim
• Reduce glare from windows and overhead lights
• Bump up text size rather than leaning in to read

When to get checked

Persistent headaches, blurred vision or eye strain that doesn't improve with these habits are worth a professional eye check — sometimes the real culprit is an uncorrected prescription. Vision screening is part of every WellnessWorkzz health camp, so your team can catch these issues early.