9 Easy Ways to Protect Your Eyes in a Screen-Filled World
From staying hydrated to adjusting lighting to eating your greens, these are the eye health tips that doctors want you to know
The eyes—long romanticized as a window to the soul—now reflect the relentless glow of our digital age.
From smartphone scrolling and Zoom marathons to late-night streaming binges and YouTube deep dives, our eyes are working overtime in ways nature never intended. And while we may not feel the damage right away, eye doctors are seeing a clear pattern emerge—one that could carry long-term consequences.
“The state of eye health over the past decade has definitely seen a new set of challenges,” says Dr. Ami Vadada, a board-certified ophthalmologist and spokesperson for the American Academy of Ophthalmology. “TikTok scrolling, gaming, VR headset use—this modern visual environment is a radical departure from what our eyes were evolved for.”
This shift, she explains, is one key factor behind what she calls a global myopia epidemic. Studies suggest that by 2050, nearly 50 percent of the world’s population will be nearsighted—more than double the rate historically—due in part to our screen-saturated lives.
While our reliance on screens is here to stay, it doesn’t mean our vision has to suffer. These nine expert tips can help you keep your eyes healthy for the long term.
Don’t skip your annual eye exam
Think of your eye exam like routine maintenance—meaning you may not notice a problem until it’s advanced. Regular checkups can catch issues early, when they’re easier to treat.
“Don’t wait until things get blurry,” cautions Dr. Jeffrey Anshel, an optometrist and fellow with the American Academy of Optometry with more than 40 years of clinical experience. “Most vision issues are slow-developing and painless. There are no pain receptors in the retina, so you’re not going to feel any pain when there’s anything going on with the retina on the back of the eye.”
This applies to children, too. Annual vision screenings—through a pediatrician or school—can catch early signs of trouble and, if needed, lead to a referral to a pediatric ophthalmologist.
Follow the 20/20/20 rule
Every 20 minutes, look at an object 20 feet away for at least 20 seconds. The simple habit gives your eye muscles a chance to relax and helps prevent strain from constant close-up focus.
Dr. Anshel, who began recommending this rule in the early 1990s, says it remains one of the most widely shared strategies for preventing digital eye strain.
“I’ve had people put ‘20/20/20’ on a Post-it note and stick it on their computer screen,” he says.
Apply 3B to your screen time
Dr. Anshel also recommends applying the 3B rule to reduce digital eye strain:
- Blink to keep eyes moist.
- Breathe deeply to reduce tension.
- Break to rest your eyes.
These small actions can help prevent dryness, fatigue, and strain before they set in.
Keep your eyes hydrated
Screen time can reduce your blink rate by one-third, says Dr. Vadada. This can lead to fewer tears, drier eyes, and more discomfort.
To combat this problem, she suggests keeping a small bottle of artificial tears (not Visine, which only targets redness) at your desk. “Every time you take a screen break, just put a drop in your eyes to help refresh your ocular surface,” she says.
Also helpful: keeping indoor humidity above 40 percent. This minor modification will “support the ocular surface and prevent dry eyes,” says Dr. Vadada.
Optimize your lighting
Poor lighting can strain your eyes. “As a general rule,” says Dr. Vadada, “you want to match your screen brightness to your ambient brightness, as that can also help prevent eye strain.”
Avoid using brightly backlit screens in dark rooms, she adds, as it’s a contrast that makes your eyes work harder and can increase eye strain that leads to headaches and blurred vision. Also, don’t overlook simple adjustments such as increasing font size, which can reduce squinting and help your eyes relax.
And if you’re tempted to scroll or binge Netflix before bed, reconsider: Bright screens at night can also suppress melatonin, disrupt sleep, and make it harder to wind down.
Recognize when it’s time for readers
If you’re finding it harder to read up close—especially beginning around age 40—it might be more than just fatigue. You could be experiencing presbyopia, a totally normal age-related and gradual change in vision.
Today’s screen-heavy lifestyles, however, may be nudging people to notice these symptoms earlier. Constant close-up focus on smartphones, tablets, and laptops can contribute to eye strain, making the need for reading glasses feel more urgent.
“Reading glasses or corrective contact lenses can dramatically reduce eye strain,” says Dr. Vadada. Over-the-counter readers often do the trick.
Don’t fall for blue light hype
Despite the buzz, blue light-blocking glasses don’t prevent digital eye strain or disease, says Dr. Vadada.
“If you have blue light-blocking glasses and you’re using them, it’s not going to hurt,” she adds. “But the amount of blue light that is given off from the screen is a very minimal fraction of the blue light from the sun.”
Dr. Anshel says investing in high-quality sunglasses with blue light filtering and full UVA/UVB protection can prove more valuable for long-term eye health. His tip: Make sure they’re “optical quality” and from a reputable eyecare provider. “If you have to squint when in direct sunlight,” he adds, “then they are not dark enough.”
Eat your greens
Turns out that Popeye was onto something. Dark leafy vegetables such as spinach and kale, along with egg yolks, are rich in lutein and zeaxanthin—two powerful carotenoids that help to protect the retina. Dr. Anshel advises his patients to “mix it up” between raw and cooked greens to boost eye health.
Spend time outdoors
Going outside isn’t just refreshing; it’s also good for your vision. “When you’re outdoors, your world is not just a foot in front of you,” says Dr. Vadada. “The world is at a distance.”
She notes strong evidence that at least two hours of outdoor time daily can reduce the risk of developing myopia. “The thought is that natural light exposure regulates eye growth and helps rest the visual system,” she explains.
This is especially important for kids, whose eyes are still developing. Encouraging outdoor play and limiting screen time are not only good for mental health but also support lifelong vision. And for adults, a little sunshine offers a visual reset that’s good for body and mind.
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For additional guidance, visit the American Academy of Ophthalmology’s Eye Health Tips and Prevention page, or use its Ask an Ophthalmologist feature.