Screen strain
Eight-plus hours at monitors invites dry eye, tension headaches, and blurred distance vision—especially if brightness, font size, or uncorrected prescriptions lag behind your workload.
20-20-20 and blink hygiene
Every 20 minutes, look 20 seconds at something 20 feet away. Full blinks during video calls; artificial tears if HVAC dries eyes. Dark mode is comfort, not a cure—distance and breaks matter more.
Desk geometry
- Monitor top at or slightly below eye level, arm's length away.
- Reduce glare; match brightness to room—not blinding white.
- Separate keyboard height so shoulders stay down, elbows ~90°.
When to see eye care
Annual exams if headaches persist, floaters flash, sudden vision loss, or diabetes. Corrected astigmatism reduces end-of-day fatigue more than blue-light glasses alone (evidence for blue-blockers is mixed for eye health).
Neck–eye link
Forward head posture tightens suboccipital muscles and triggers headaches mistaken for “eye strain.” Chin tucks and monitor height often help both.
Workplace wellness context only—not diagnosis. Seek urgent care for emergency symptoms.