Tips For Preventing Eye Strain When You Work An Office Job

Working on a computer for hours a day every day can put some unnecessary strain on your eyes.  Added strain can cause premature breakdown of your vision, headaches, and other uncomfortable physical issues. 

When you work on a computer, your eyes are reading and switching between different contrasts consistently for many hours at a time.  You should equip yourself with a few extra protectors, and learn how to preserve your eye health while working in an office setting.  Here are a few helpful tips to prevent excess eye strain. 

Set your desk up for success

The positioning of your screen can make a difference in the strain on your eyes as you work.  The ideal positioning of your screen is from 20 to 24 inches away from your face. 

You should also lower the position of your screen.  Set the center of the display around 10 to 15 degrees below your direct eye level.  The lowering of your screen will reduce strain on your neck, back, and eyes. 

Make sure you have proper lighting

If the lighting in your office is extremely bright or the sun shines directly onto your screen during the day, you could be suffering excess strain due to glare.  Adjust the lighting in your office to reduce eye strain throughout the workday. 

Use ambient lighting in the office, and add curtains to windows to reduce the sun’s glare.  If possible, avoid placing your computer screen directly in front of a window.  Try to position your monitor to where the sun’s rays are pouring in from the side.

Take breaks to rest your eyes

Blinking your eyes is super important to your eye health.  Blinking brings moisture to your eyes, preventing dryness and unnecessary irritation.  When you’re sitting in front of your computer, you blink less often than normal. 

You should take breaks from work to blink.  You may also want to carry a bottle of moistening eye drops with you for a little extra help.  Doctors recommend that you break for blinking every 20 minutes.  Blink ten times slowly, and your eyes will be hydrated.

Exercise your eyes for better adjustment

Looking at your computer screen for a long period of time can cause focus fatigue.  Focus fatigue can cause headaches and “lock up” in your eyes.  To avoid this damage, practice the 20-20-20 rule. 

The “20-20-20 rule” is as such: Every 20 minutes, look at an object at least 20 feet away for 20 seconds.  This will give you eyes a chance to use different focus points so fatigue isn’t such an issue. 

Upgrade your monitor display

The brightness of your screen, the text size and contrast, and the color temperature settings on your monitor are all factors that can affect your eyes.  Set the brightness of your monitor to match the lighting in your workspace. 

In terms of text size and contrast, keep it simple.  Black text on a white background is typically the best.  When you choose the size of your text, choose what is comfortable for your eyes. 


Author: Eddy

Eddy is the editorial columnist in Business Fundas, and oversees partner relationships. He posts articles of partners on various topics related to strategy, marketing, supply chain, technology management, social media, e-business, finance, economics and operations management. The articles posted are copyrighted under a Creative Commons unported license 4.0. To contact him, please direct your emails to