Long hours on phones, laptops and TVs often leave eyes feeling dry, tired or strained. You may not be able to avoid screens, but you can use them more kindly.
Follow the 20–20–20 rule: every 20 minutes, look at something 20 feet away for about 20 seconds. This relaxes focusing muscles.
We blink less when staring at screens, which causes dryness. Make a conscious effort to blink fully, or use lubricating eye drops if your doctor has recommended them.
Adjust brightness and contrast so the screen isn’t much brighter than the room. Very strong light behind the screen or in your eyes can increase strain.
Keep the screen slightly below eye level and at a comfortable distance—too close or too far both stress the eyes.
For kids, set limits on recreational screen time and encourage outdoor play where possible. Natural light and distance viewing are good for developing eyes.
If you have persistent headaches, blurred vision, or difficulty seeing clearly, get an eye exam instead of just changing font sizes on your phone.