Digital Wellness: How to better use technology for your eye health

In an era dominated by digital screens, proactive measures to protect your eye health while using technology are crucial. Here's a short guide on how to leverage technology for the well-being of your eyes.

**1. Implement the 20-20-20 Rule:

Combat digital eye strain by following the 20-20-20 rule. Every 20 minutes, take a 20-second break, and look at something 20 feet away. This simple practice helps reduce eye fatigue caused by prolonged screen time.

**2. Adjust Screen Settings:

Optimize your device's display settings. Adjust brightness, contrast, and font size to create a comfortable viewing experience. Avoid excessively bright screens, especially in low-light environments.

**3. Use Blue Light Filters:

Invest in blue light filters for your devices or use apps that automatically adjust the color temperature. Blue light can disrupt your sleep patterns and contribute to eye strain, so filtering it can enhance eye comfort.

**4. Follow Ergonomic Principles:

Maintain a proper viewing distance and angle. Your screen should be at eye level, about an arm's length away. Adjust the height and angle of your chair and monitor to reduce strain on your eyes, neck, and shoulders.

**5. Blink Regularly:

Staring at screens can reduce the frequency of blinking, leading to dry eyes. Make a conscious effort to blink regularly, and consider using artificial tears to lubricate your eyes if needed.

**6. Take Breaks:

Schedule short breaks to step away from your screen. Use this time to stretch, walk around, and give your eyes a brief rest. This practice helps prevent eye strain and maintains overall well-being.

**7. Night Mode for Evening Use:

Enable night mode on your devices during evening hours. This reduces exposure to blue light, which can interfere with your circadian rhythm and impact sleep quality.

**8. Stay Hydrated:

Hydration is essential for overall health, including eye health. Drink plenty of water to maintain the moisture levels in your eyes and reduce dryness associated with screen time.

**9. Customize Text and Backgrounds:

Many devices and applications allow you to customize text size, font, and background color. Adjust these settings to make reading more comfortable, reducing strain on your eyes.

**10. Invest in Blue Light Blocking Glasses:

Consider blue light blocking glasses, especially if you spend extended hours in front of screens. These glasses help filter out harmful blue light and reduce eye strain.


While technology has become an integral part of our daily lives, mindful use is key to preserving eye health. Implementing these simple yet effective practices can significantly contribute to the well-being of your eyes in the digital age. By harnessing technology wisely, you can enjoy the benefits of a connected world while safeguarding the health of your precious vision.