Prevent Eye Strain: Tips for Healthy Screen Habits

Eye strain due to screen addiction has become increasingly common. Dr. Kamal B. Kapur, co-founder and medical director at Sharp Sight Eye Hospitals in Delhi, warns that poor visual habits can raise myopia risk and cause lasting damage.

With digital screens becoming a part of nearly every moment of daily life, especially for children, doctors and researchers are throwing caution about a quiet but growing threat to our vision: digital eye strain and its potential to cause long-term damage.

Dr. Kapur explains that the problem isn't just the number of hours spent in front of screens but how long the eyes are made to focus without adequate rest. "Any exposure beyond two hours at a stretch without a break tends to take a toll on eyes, especially for children," says Dr. Kapur.

Children often don’t communicate their discomfort clearly. Instead, they rub their eyes frequently, blink excessively, or hold screens too close. Over time, these subtle cues evolve into more serious symptoms such as headaches, blurry vision, and a burning sensation in the eyes.

This condition, known medically as Computer Vision Syndrome or digital eye strain, is increasingly common. According to a 2022 review published in Ophthalmology and Therapy, digital eye strain affects between 25% to 93% of screen users, with children reporting similar symptoms to adults, including itching, eye fatigue, and difficulty focusing.

A related study in BMC Ophthalmology conducted among schoolchildren found that nearly one-third experienced regular visual discomfort during prolonged online learning sessions. These symptoms are the result of constant near-focus effort, reduced blinking, poor posture, and insufficient lighting, all factors that intensify with longer screen use.

Another area of concern is the rise in childhood myopia, or near-sightedness. A meta-analysis in JAMA Network Open published this year found that every additional hour of screen time per day increased the risk of myopia by approximately 21%.

Dr. Kapur notes that the developing eye needs variety and distance to grow properly. “Constant close-up focus, like what happens with screens, doesn’t allow the eye muscles to relax or shift, which over time can lead to refractive errors,” he says.

While many turn to blue light filters and night modes as a solution, Dr. Kapur points out that the science behind these solutions is still evolving. “While they may help reduce some glare and eye strain, they are not a substitute for healthy visual habits,” he says.

Research supports his view. A 2011 study suggested that while blue light can impact melatonin production and disrupt sleep, especially in children, the content viewed and emotional stimulation from screens often play a larger role in delaying sleep onset.

Dr. Kapur stresses the importance of practical, daily habits over gimmicks. He recommends that everyone, especially children, follow the 20-20-20 rule: every 20 minutes of screen use should be followed by 20 seconds of looking at something at least 20 feet away.

He also advises ensuring that screens are at eye level, rooms are properly lit, and that individuals maintain good posture. Outdoor activity, he highlights, is just as important for eye development. “Natural light has a protective effect. Children who spend at least one to two hours a day outside tend to show fewer vision complaints over time,” he says.

Dr. Kapur’s message is clear: don’t wait for symptoms to appear before taking action. Annual eye check-ups, even in the absence of complaints, are essential for early detection and prevention. “Being proactive is always better than dealing with correction later. A few small changes in daily routine can protect a child’s vision for life,” he says.

In an age where screens are unavoidable, cultivating mindful screen habits can make the difference between lifelong healthy vision and preventable problems.