- Medically Reviewed by Mr Mfazo Hove Consultant Ophthalmologist
- Author: Chris Dunnington
- Published: August 29, 2025
- Last Updated: August 31, 2025
Eye discomfort at work is far more common than most people realise. Whether you’re glued to your screen in a London office, busy multitasking at home, or building your business online, the struggle with tired, irritated eyes can subtly sabotage your productivity and overall well-being. At Blue Fin Vision® Eye Clinic – recognised as Top Recommended in the Spears 2025 Health & Wellness Index – we treat digital eye strain every day and offer expert support for healthier, clearer vision.
Here are seven straightforward ways to help reduce eye strain while working, with advice tailored for busy professionals and those who want the very best for their eyesight.
Infographic: 7 Simple Ways to Reduce Eye Strain While Working
1. Take Regular Screen Breaks – Give Your Eyes A Breather
Constant staring is a killer for your focus. Step away from your digital device every 20 minutes – just for 20 seconds – and look at something 20 feet away. This “20-20-20 rule” lets your eye muscles relax and helps prevent headaches or blurred vision. Even short pauses to make a cup of tea or chat with a colleague count.
Unique insight: Workplace wellness surveys show 65% of UK employees report fewer symptoms with regular breaks.
2. Adjust Your Screen Settings – Make Technology Work For You
Harsh screen brightness or poor contrast can amplify discomfort. Dial down the brightness, tweak contrast, and use the “night” or “dark mode” options when light is low. A warmer colour temperature is more natural for eyes.
Practical tip: Use built-in features or apps to set reminders and automate lighting adjustments throughout your working day.
3. Optimise Your Workspace – Position Matters
Sitting too close to your monitor is a recipe for strain. Keep your screen at arm’s length (about 50-70 cm) with the top of the display level with your eyes.
Why it works: This setup supports proper neck and eye alignment, reducing fatigue. Move overhead lights behind your screen to limit glare.
4. Blink More Often – Hydrate and Protect
It’s easy to forget to blink when concentrating, but fewer blinks mean dry, gritty eyes. Set subtle reminders to blink or use lubricating drops recommended by your eye specialist.
Why it matters: Blinking keeps the tear film fresh, and well-hydrated eyes recover faster from strain. Even tapping printed notes near your screen can be an effective “blink cue”.
5. Use the Right Eyewear – See Clearly, Strain Less
Wearing outdated prescription glasses or no blue-light protection can make eyes work overtime. Always ensure your eyewear prescription is current and ask about antireflective coatings for computer use.
Quick fix: Book a professional eye exam annually – our clinics offer advanced diagnostic tools for precision fittings.
6. Control Your Environment – Beat Dryness and Glare
Air conditioning, heating, and sunlight streaming in can dry and irritate eyes. Place a small humidifier by your desk, close blinds, or reposition screens to limit reflections.
Why it’s useful: Small tweaks can dramatically cut irritation, making long working days easier on your vision.
7. Practise Mindful Relaxation – Relax With Intention
Stress and tension can show up in your eyes before anywhere else. Take a few moments to close your eyes, roll them gently, or practise deep breathing. Mindful relaxation techniques not only lower stress but improve your visual comfort.
Recap
- Regular breaks
- Smart screen settings
- Ergonomic workspace
- Frequent blinking
- Personalised eyewear
- Controlled environment
- Mindful relaxation
Conclusion
Try one of these tips today and see the difference for yourself. If persistent eye strain or digital fatigue is impacting your work and life, don’t wait – book a comprehensive diagnostic visit with our award-winning Blue Fin Vision® team. Experience individualised care, state-of-the-art technology, and the confidence that comes with choosing the UK’s Top Recommended practice.
Ready for clearer, more comfortable vision? Contact Blue Fin Vision® at Harley Street, Weymouth Street, Chelmsford, or Hatfield to discover how our experts can help restore your eyes to their best. Which tip will you try first?
