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How to Deal With Digital Eye Strain as a Remote Worker

Digital eye strain, also known as computer vision syndrome, is a common problem faced by remote workers. As more and more people have transitioned to working from home, the number of hours spent staring at digital screens has increased, leading to an increase in cases of digital eye strain.

Understand the Causes of Digital Eye Strain

Digital eye strain is caused by various factors that include high-energy blue light from digital screens, reduced blink rate, poor lighting conditions, poor posture and glare, and distance between the eye and screen. Remote workers often work in poorly lit rooms, hunched over their laptops or desktops for long hours, which contributes to digital eye strain.

Symptoms of Digital Eye Strain

Digital eye strain or computer vision syndrome is caused by prolonged use of digital screens, and the symptoms can vary from person to person. These symptoms can range from mild discomfort to severe pain and can affect one’s productivity and quality of life. Some common symptoms of digital eye strain include:

  1. Eye fatigue: Eye fatigue is a common symptom of digital eye strain, and it usually manifests as a feeling of tiredness, itchiness, or dryness in the eyes. Sometimes, the eyes may feel heavy, making it challenging to focus on a task.
  2. Eye redness: Prolonged staring at digital screens can irritate the eyes and cause redness.
  3. Headaches: Headaches are a common symptom of digital eye strain, and they can range from mild to severe. Headaches caused by digital eye strain are usually felt at the front of the head or around the eyes.
  4. Blurred vision: Blurred vision is another common symptom of digital eye syndrome, and it typically manifests as difficulty focusing on objects or letters. The blurriness may come and go or be persistent.
  5. Neck and shoulder pain: Poor posture while using a computer or phone can cause neck and shoulder pain, which is a common symptom of digital eye strain.
  6. Difficulty in focusing: Prolonged exposure to digital screens can lead to difficulty in focusing, and it can take a while for the eyes to adjust when shifting from looking at a screen to looking at something else.

If you experience any of these symptoms, it is essential to take a break from the screen and rest your eyes to alleviate the discomfort.

Ways to Alleviate Digital Eye Strain

There are several ways to alleviate digital eye strain, and remote workers can adopt these strategies to ensure they maintain good eye health.

  • The 20-20-20 rule: This rule involves taking a break every 20 minutes and focusing on something that is at least 20 feet away for 20 seconds. This helps reduce eye strain and promotes good eye health.
  • Posture and ergonomics: Proper posture and ergonomics help reduce strain on the eyes, neck, and shoulders. Remote workers should ensure that their desk and chair are set up correctly, and their screen is at a comfortable distance from their eyes.
  • Proper screen settings: Remote workers should adjust the brightness, contrast, and font size on their screens to reduce eye strain. They should also use larger fonts if they have difficulty reading small print.
  • Eye drops and hydration: Eye drops can help soothe dry and tired eyes. Remote workers should also drink plenty of water to stay hydrated, which promotes good eye health.
  • Integrating regular eye exams: Regular eye exams can help detect and treat any vision problems before they become severe.

Appropriate Technology Options to Combat Digital Eye Strain

Several technological options can help remote workers combat digital eye strain.

  • Filters to reduce blue light: Filters that reduce blue light emissions from screens can help protect the eyes from digital eye strain.
  • Screen covers: Screen covers can reduce glare, making it easier to use digital screens for longer periods without straining the eyes.
  • Anti-glare software: Anti-glare software can help reduce the amount of glare on screens, making them easier on the eyes.
  • Bates Method: This method involves exercises that help relieve eye strain and promote good eye health.

Adequate Nutrition and Hydration for Eye Health

Proper nutrition and hydration are essential for good eye health. Nutrients that are beneficial for eye health include omega-3 fatty acids, vitamin E, vitamin C, and zinc. Drinking plenty of water is also crucial for good eye health as it helps keep the eyes hydrated.


As a remote worker, taking care of one’s eyes becomes all the more important as we spend long hours staring at digital screens. By implementing the strategies mentioned above, remote workers can help alleviate digital eye strain and promote good eye health. Remember that good eye health is essential, and making the necessary changes to your work environment and lifestyle can help maintain it.

Remote workers should not ignore any symptoms of digital eye strain, such as redness, dry eyes, headaches, or blurred vision. Continuing to work with these symptoms can lead to further damage to your eyesight and severe discomfort. It is essential to take breaks, follow the 20-20-20 rule, and seek medical attention if necessary.

Companies can also do their part to promote good eye health among remote workers. They can provide remote workers with ergonomic furniture, appropriate lighting, and screen covers to reduce the risk of digital eye strain. Furthermore, companies can also organize training sessions on proper posture and ergonomics to help their employees maintain good eye health while working remotely.

In conclusion, digital eye strain is a common issue faced by remote workers, but it is not insurmountable. By educating oneself on the causes of digital eye strain and implementing strategies such as the 20-20-20 rule, posture and ergonomic adjustments, proper screen settings, eye drops, hydration, and regular eye exams, remote workers can maintain good eye health. Remember to take breaks, seek medical attention if necessary, and encourage your employer to prioritize eye health as part of their remote work policies.

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