Digital eye fatigue

Feeling the effects of digital eyestrain?

Man with phone

Did you know?

According to a recent workplace wellness survey from Transitions®, over 85% of participants are experiencing digital eyestrain due to an increase in screen time.1

While an increase in screen time may be inevitable, that doesn’t mean you shouldn’t give your eyes a break. Here are a few practical tips to give your eyes a digital detox.

5 digital detox tips to give your eyes a break:

1

20-20-20 Rule

Every 20 minutes, look at something 20 feet away for at least 20 seconds2-5

Every 20 minutes, look at something 20 feet away for at least 20 seconds2-5

20-20-20 Rule
2

Check your lighting

It’s important to customize your lighting needs based on the work you do, the type of lighting around you and the location of your computer or digital devices. For example, bright lights shining around your screen can wash out images -making your eyes strain. A few potential solutions may be to add some task lighting, or even add some glare guards to your computer screen.2-5

It’s important to customize your lighting needs based on the work you do, the type of lighting around you and the location of your computer or digital devices. For example, bright lights shining around your screen can wash out images -making your eyes strain. A few potential solutions may be to add some task lighting, or even add some glare guards to your computer screen.2-5

Check your lighting
3

Fix your posture

Double check your posture to make sure there's enough space between you and your computer, and that eyes are gazing slightly downward2-5

Double check your posture to make sure there's enough space between you and your computer, and that eyes are gazing slightly downward2-5

Fix your posture
4

Adjust brightness & contrast

If a screen is brighter than your surroundings, your eyes must work harder to see. Be sure to adjust your screen brightness & contrast to match the level of light around you2-5

If a screen is brighter than your surroundings, your eyes must work harder to see. Be sure to adjust your screen brightness & contrast to match the level of light around you2-5

Adjust brightness and contrast
5

Don't forget to blink

Humans normally blink about 15 times in one minute. However, studies show that we only blink about 5 to 7 times in a minute while using computers and other digital screen devices - so make a conscious effort to blink in order to keep your eyes lubricated2-5

Humans normally blink about 15 times in one minute. However, studies show that we only blink about 5 to 7 times in a minute while using computers and other digital screen devices - so make a conscious effort to blink in order to keep your eyes lubricated2-5

Don't forget to blink
Bonus tip

Bonus tip

There are now glasses that can help with eye fatigue, as well as blue light blocking lenses. Pretty cool, huh?2-5

There are now glasses that can help with eye fatigue, as well as blue light blocking lenses. Pretty cool, huh?2-5

Bonus tip

Schedule an eye exam with an in-network provider today

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1 - 2021 Transitions Workplace Wellness Survey. Conducted by Wakefield Research for Transitions Optical.

2 - Boyd, K. (2020, March 4). Computers, Digital Devices and Eye Strain. American Academy of Ophthalmology. https://www.aao.org/eye-health/tips-prevention/computer-usage.

3 - Computer vision syndrome (Digital eye strain). AOA.org. (n.d.). https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome?sso=y.

4 - DiVincenzo, K. (n.d.). Proper Workstation Lighting Ergonomics In The Office. Work. https://www.work-fit.com/blog/proper-workstation-lighting-ergonomics-in-the-office.

5 - Bureau, G. (2020, February 16). 5 Ways To Adjust Screen Brightness On Windows 10. https://www.gizbot.com/. https://www.gizbot.com/computer/features/5-ways-to-adjust-screen-brightness-on-windows-10-065721.html.

6 - 15 Digital Detox Tips That Actually Work in 2021; Adelina Tuca. https://themeisle.com/blog/digital-detox-tips/. May 13, 2021.

7 - It’s Time for a Digital Detox; Brian X. Chen. https://www.nytimes.com/2020/11/25/technology/personaltech/digital-detox.html. November 25, 2020.