Take a moment to think about how many hours per day your eyes are fixed on a screen. Your phone in the morning before even getting out of bed, the computer for hours on end at work or studying, television at night to relax, and then your phone again before sleep. In 2026, this scenario is the reality for a huge portion of the Brazilian population — and the world. The average time spent in front of screens has increased significantly over the past decades, driven by remote work, hybrid learning, and digital entertainment that never stops.

The practical result of this for many people is a very familiar sensation: tired eyes, blurred vision by the end of the day, headaches, burning sensation, or that urge to rub your eyes that seems never-ending. These signs form what health professionals call digital eye strain, a set of discomforts related to prolonged screen use. The good news is that there are simple, evidence-based habits that can help reduce this discomfort in your daily life.

This article was written to offer educational and welcoming information about how to better care for your eye health in the context of screen use. It does not replace a consultation with an ophthalmologist or other health professional. Each person has a different eye history, and only a clinical examination can evaluate what is really happening with your vision.

What is digital eye strain?

Digital eye strain — also called computer vision syndrome — is a set of eye and visual symptoms that usually appears after prolonged periods of screen use. According to information from the American Academy of Ophthalmology (AAO), the most common symptoms include:

  • Dry eyes or burning sensation
  • Blurred vision or difficulty focusing, especially when changing focus from far to near
  • Headache, usually in the forehead or temple area
  • Sensation of heaviness in the eyelids
  • Difficulty concentrating after long periods on screen
  • Pain in the neck and shoulders, often associated with posture during use

These discomforts rarely indicate a serious disease, but they can affect quality of life, productivity, and even mood. And when persistent or accompanied by other symptoms, they deserve professional attention — we’ll discuss this later.

Why do screens tire the eyes so much?

There are some specific factors about screens that make visual work more demanding than, for example, reading on paper.

We blink less. Studies suggest that when looking at screens, people tend to blink less frequently than usual. Blinking is essential for distributing the tear film over the cornea, keeping eyes lubricated. When we blink less, the eye surface dries out more quickly, causing burning and discomfort.

Variable contrast and brightness. Screens emit their own light and have brightness and contrast settings that are not always adjusted to the environment. A very bright monitor in a dark room, for example, makes the eyes work hard to adapt.

Inadequate distance and angle. Unlike a book, we often hold our phone too close to our eyes or use the laptop at angles that strain the neck and constantly change focus.

Blue light. Digital screens emit light in different wavelengths, including high-energy blue light. Although the scientific debate about the effects of blue light from screens on long-term eye health continues — and sun exposure is a much greater source of this light — there is evidence that blue light can interfere with melatonin production, an important hormone for sleep. You can learn more about this in the article Phone before bed: what happens to your sleep.

The 20-20-20 rule: simple and effective

One of the most widely recommended suggestions by ophthalmologists to reduce eye strain is the so-called 20-20-20 rule. The logic is straightforward:

  1. Every 20 minutes of screen use,
  2. Look at something at least 20 feet away (about 6 meters),
  3. For at least 20 seconds.

This interval gives time for the ciliary muscles in your eyes — responsible for focusing — to relax after the accommodation effort required by near vision. It’s not necessary to interrupt work for long periods; simply redirecting your gaze for a few seconds usually helps reduce accumulated fatigue.

If you have trouble remembering to take breaks, you can set a discrete alarm on your phone or use productivity apps that already include break reminders. Talking about breaks and productivity brings us to an important point: resting is not wasting time. You can explore this idea more deeply in the article Rest and productivity: a connection worth caring for.

Practical adjustments to your environment and screens

In addition to regular breaks, small changes to your environment and screen settings can make a difference in daily visual comfort.

Room lighting

  • Avoid working with the screen as the only light source in a dark room. The brightness difference between the screen and surroundings forces your eyes to constantly adapt.
  • Position the screen to avoid direct reflections from windows or lamps. Adjustable blinds and anti-glare filters can help.
  • Prefer soft, diffuse ambient lighting without direct incidence on the eyes.

Screen settings

  • Adjust the screen brightness to a level close to your environment’s lighting — neither too bright nor too dark.
  • Increase the font size if you notice you’re straining your eyes to read small text.
  • Enable night mode or warm light in the hours before sleep, reducing blue light emission during this period.

Positioning

  • The center of the screen should ideally be at eye level or slightly below, at a distance of approximately 50 to 70 centimeters from your face (about an arm’s length).
  • Phones used for long periods should be held at eye level, preventing your neck from being bent for long periods.

The importance of blinking and keeping eyes hydrated

As we mentioned, blinking less is one of the main mechanisms of digital eye strain. A simple strategy is to take conscious breaks to blink completely, closing your eyelids fully. This may seem obvious, but many people who observe this habit notice they were blinking incompletely without realizing it.

In air-conditioned or heated environments, the air tends to be drier, which worsens the sensation of dry eyes. Keeping the environment with good air circulation and, when possible, humidifiers can help.

Body hydration as a whole also plays a relevant role in the functioning of the lacrimal glands. Drinking water throughout the day is a simple habit that tends to be underestimated. To better understand what hydration does for your body, it’s worth reading: Hydration: what it does for your body each day.

Some people resort to lubricating eye drops (artificial tears) to relieve dry eyes. If you feel the need to use eye drops frequently, it’s ideal to talk to an ophthalmologist before doing so habitually, as they can recommend the most appropriate type for your case.

Life habits that also influence eye health

Eye health doesn’t exist in isolation from the rest of the body. Some general well-being habits often contribute indirectly to visual comfort:

  • Quality sleep: nighttime rest is when your eyes recover from daily exposure. Sleep deprivation usually intensifies symptoms such as dry eyes and blurred vision.
  • Varied and balanced diet: some nutrients, such as B, C, and E complex vitamins, lutein, and zeaxanthin — found in colorful vegetables, fruits, and eggs — are frequently associated with eye health in scientific studies. A varied diet, without needing to supplement on your own, is the safest way to get these nutrients.
  • Regular physical activity: contributes to blood circulation in general, including in eye tissues.
  • Smoking reduction: smoking is associated, according to consistent scientific evidence, with increased risk of eye diseases such as cataracts and macular degeneration.

When to seek professional help

Daily care can help reduce occasional discomforts, but there are situations where it’s essential to see an ophthalmologist without delay. Pay attention if you notice:

  • Intense eye pain, especially if sudden
  • Sudden or partial vision loss in one or both eyes
  • Persistent double vision
  • New flashes of light, floaters, or floaters in large quantities (the sudden appearance of these points deserves quick evaluation)
  • Red eye with discharge, pain, or photophobia (light sensitivity)
  • Frequent headaches associated with screen use, even after habit adjustments
  • Children who squint, hold objects too close to their face, or complain of difficulty seeing

In addition, even without symptoms, periodic eye exams are recommended for people of all ages. The ideal frequency varies according to age and eye health history — your doctor or ophthalmologist can guide you on this for your specific case.

One final word: looking inward also matters

We live in an era of nearly constant visual stimulation. Caring for your eyes is also, in a certain way, caring for your mind — learning to take breaks, creating moments of real rest, and establishing healthy limits with screens. This is not weakness or unproductivity; it’s part of comprehensive health care.

If excessive screen use is causing anxiety, difficulty disconnecting, or impacting your emotional well-being, it’s worth talking to a psychologist. There’s nothing wrong with seeking support, and this step can make a real difference.

Your eyes accompany you in every moment of life. Taking care of them with attention and kindness — and with the right guidance from health professionals — is a gift you give yourself every day.

This article is exclusively informative and educational in nature. It does not replace the evaluation, diagnosis, or treatment performed by a qualified health professional. If you have questions about your eye health or any other aspect of your health, consult a doctor or ophthalmologist.