The modern office worker faces a unique set of challenges when it comes to eye health. With the average Australian spending over eight hours per day at a computer screen—not counting smartphone use during breaks and after hours—our eyes are under constant strain. This comprehensive guide provides practical, actionable strategies to protect your vision throughout your working day.
Understanding Office-Related Eye Strain
Computer vision syndrome (CVS), also called digital eye strain, affects an estimated 75% of people who work at computers. Symptoms include tired or aching eyes, blurred vision, headaches, dry eyes, and neck and shoulder pain. The causes are multifaceted: prolonged focus at a fixed distance, reduced blink rates, glare from screens and lighting, and exposure to blue light all contribute to the problem.
Unlike reading printed material, viewing computer screens presents unique challenges. Pixelated characters are less sharp than printed text, screens often have glare, and the contrast between characters and background may be poor. Your eyes must work harder to focus and refocus thousands of times throughout the day.
We normally blink about 15-20 times per minute, but when concentrating on screens, this drops to just 3-4 times per minute. This 75% reduction in blink rate leads to inadequate eye lubrication and is a primary cause of dry, irritated eyes in office workers.
Optimising Your Workspace
Monitor Positioning
Proper monitor placement significantly impacts eye comfort. Position your screen so the top of the monitor is at or slightly below eye level, allowing you to look slightly downward at your work. This reduces the exposed surface area of your eyes and minimises tear evaporation. The screen should be approximately 50-70 centimetres from your eyes—roughly arm's length.
If you use multiple monitors, position the primary screen directly in front of you and the secondary screen at a slight angle. Avoid setups that require constant head turning or looking up, as these create additional neck strain and awkward eye positions.
Lighting Considerations
Improper lighting is a major contributor to eye strain in office environments. Aim for ambient lighting that's approximately half the brightness of typical office lighting. Avoid positioning your screen directly in front of or behind windows, as this creates excessive contrast and glare.
If you can't control overhead lighting, consider using a desk lamp with adjustable brightness to balance your workspace illumination. Anti-glare screen filters can also help reduce reflections if repositioning the monitor isn't possible.
Key Takeaway
- Monitor should be at arm's length (50-70cm)
- Top of screen at or just below eye level
- Ambient lighting at half typical office brightness
- No windows directly in front of or behind screen
Screen Settings
Take a few minutes to optimise your display settings. Match screen brightness to your surrounding environment—if your screen looks like a light source, it's too bright; if it seems dull and grey, it's too dim. Increase text size until reading feels comfortable without leaning forward. Enable blue light reduction features like Night Light (Windows) or Night Shift (macOS) during afternoon and evening hours.
The 20-20-20 Rule and Beyond
The most frequently recommended practice for reducing eye strain is the 20-20-20 rule: every 20 minutes, look at something 20 feet (about 6 metres) away for at least 20 seconds. This relaxes the focusing muscles in your eyes and provides essential recovery time.
However, many office workers find this difficult to implement consistently. Here are practical strategies to make it work:
- Set timer reminders: Use apps like Eye Care 20 20 20, or simply set recurring calendar reminders
- Link to existing habits: Every time you reach for your water bottle or complete a task, take a distance-viewing break
- Window positioning: If possible, sit where you have a distant view through a window for your 20-second breaks
- Blink exercises: During breaks, deliberately blink 10-15 times to refresh your tear film
Combine your 20-20-20 breaks with brief movement—stand up, stretch, or walk to refill your water. This addresses both eye strain and the health risks of prolonged sitting.
Blue Light Protection in the Workplace
Choosing Office-Appropriate Blue Light Glasses
For office use, opt for blue light glasses with clear or very lightly tinted lenses that block 30-50% of blue light. These provide protection without the colour distortion that amber-tinted lenses create—important if your work involves colour-critical tasks like design, photography, or video editing.
Look for additional features that enhance office comfort:
- Anti-reflective coating: Reduces glare from overhead lighting and windows
- Lightweight frames: Comfortable for all-day wear
- Prescription compatibility: Many blue light lenses can be made to your optical prescription
Computer-Specific Prescription Lenses
If you wear prescription glasses, consider dedicated computer glasses with lenses optimised for your typical screen distance. These differ from standard single-vision or progressive lenses by focusing specifically on the 50-70cm range, reducing the focusing effort required during screen work.
Discuss this option with your optometrist, particularly if you find yourself frequently adjusting head position or experiencing strain with your regular glasses during computer work.
Combating Dry Eyes
Dry eyes are perhaps the most common complaint among office workers. The combination of reduced blinking, air conditioning, and prolonged focusing creates a hostile environment for the tear film that protects your eyes. Here's how to fight back:
Environmental Adjustments
Position air conditioning vents and fans so they don't blow directly toward your face. If possible, use a small humidifier at your desk to combat dry office air—particularly important in winter when heating systems reduce indoor humidity.
Artificial Tears
Keep preservative-free artificial tears at your desk. Unlike drops with preservatives, these can be used frequently throughout the day without causing irritation. Apply a drop or two whenever you notice dryness, or proactively every few hours during intensive computer work.
Conscious Blinking
Make deliberate blinking a habit. Post a small reminder near your monitor if needed. When you blink consciously, close your eyes fully for a fraction of a second longer than a normal blink—this helps spread tears evenly across the eye surface.
If you experience persistent eye discomfort, significant vision changes, chronic headaches, or symptoms that don't improve with these strategies, schedule an appointment with an optometrist. These could indicate underlying conditions requiring professional treatment.
Long-Term Eye Health Strategies
Annual Eye Examinations
Regular comprehensive eye exams are essential for office workers. These examinations detect problems early and ensure your vision correction is optimal for screen work. Inform your optometrist about your computer use patterns so they can provide appropriate recommendations.
Nutrition for Eye Health
Diet plays a role in long-term eye health. Omega-3 fatty acids (found in fish, flaxseed, and walnuts) support tear production and may help combat dry eye symptoms. Vitamins A, C, and E, along with zinc and lutein, support overall eye health. While supplements exist, obtaining these nutrients through a balanced diet is generally preferable.
Taking Genuine Breaks
Lunch breaks spent scrolling through your phone don't give your eyes the rest they need. Prioritise genuine screen-free breaks during your workday. A 15-minute walk outdoors provides both physical activity and a change of focus that benefits your eyes.
Creating a Sustainable Routine
Implementing all these changes at once can feel overwhelming. Start with the adjustments that address your most significant symptoms. If dry eyes are your main concern, focus first on blinking exercises and artificial tears. If headaches predominate, prioritise screen positioning and lighting improvements.
Once initial changes become habits, gradually add additional protective measures. Over time, you'll develop a comprehensive eye care routine that becomes second nature. Your eyes will thank you—not just today, but throughout your career and beyond.
Remember that protecting your eyes at work isn't about perfection. Even partial implementation of these strategies provides meaningful benefits. Every conscious break you take, every blink you remember, contributes to healthier, more comfortable vision during your working hours.