This week, we're talking about something that probably affects most of us: eye strain — also known as eye fatigue, or asthenopia (as-thuh-noh-pee-uh). 

Eye strain happens when your eyes get overworked.

This can happen if you’re reading for long periods of time, spending hours on digital devices, or driving long distances. 

You know that tired, achy feeling you get after staring at your screen all day? Or maybe you’ve noticed headaches, dry eyes, or blurry vision? Yep! That's eye strain in action — and it’s way more common than you might think. 

Not to worry! We've got tips, tricks, and strategies to help you take care of one of your most valuable senses.

First, Pay Attention

60% of adults report experiencing digital eye strain from using screens. That’s a lot of us feeling its effects!

And it’s not just about screen time — things like bad lighting, sitting too close or too far from your monitor, and even old glasses prescriptions can make things worse.  

Your eyes are basically screaming: “I NEED A BREAK!”

Fun fact (or not-so-fun-fact): We are supposed to blink about 15-20 times a minute, but when we’re glued to a screen, it can drop to half that. So, we are basically staring at our screens like zombies 🧟

So first, I invite you to start by just paying attention. 

How much time are you actually spending on screens without a break? Notice any symptoms creeping in and jot them down or keep a mental note… do certain symptoms seem to be triggered by particular conditions? For example, what's the lighting in your room like when you feel eye fatigue or strain?

Once you've established your baseline, you can put into practice a few easy fixes that might make a big difference.

Optimize Your Screen and Workspace

It's probably no surprise that our workspace setups can be major culprits in causing eye strain.

The way your screen is set up can really mess with your eyes. Things like keeping the brightness too high, crazy contrast, and that harsh blue light can all make eye strain worse.

And, the way your workspace is set up is also a factor: you need to create a space where your eyes aren’t working so hard. 

The good news is, by making some simple tweaks — like adjusting your screen’s brightness, positioning it just right, and setting up a comfortable workspace — you can make a big difference in how your eyes feel by the end of the day. 

Here are a few ways you can optimize your screen and workspace for eye comfort…

Adjust Your Screen Settings:

🔦 Match your screen brightness with your environment. If your screen glows like a flashlight in a dark room, it’s way too bright!

🌇 Shift to a warmer screen tone, especially in the evenings. Warm colors are less harsh on the eyes!

⚡ Use built-in screen filters or apps to reduce blue light exposure.

Screen Positioning Best Practices:

💪 Keep your screen about an arm’s length away (roughly 20 - 30 inches)

💻 The top of your screen should be slightly below horizontal eye level

👩‍💻 Tilt the top of the screen away at a 10 to 20 degree angle

Workspace Setup Tips:

💡 Use soft, ambient or natural lighting around your workspace. 

😊 Keep your workspace clutter-free. When your workspace is cluttered, your eyes have to process multiple items at once, which can overwhelm them and lead to fatigue.

🪴 Place a small plant or artwork at a distance from your screen. This gives your eyes something pleasant to focus on during breaks!

Eye Exercises and Breaks

Alright, now we are getting a bit more interactive, hear me out (internal drumroll)... EYE EXERCISES! 

Yes! Your eyes can work out too, and the good news is, no gym membership is required!

Simple things, like rolling your eyes — in a good way — or focusing on something close up, then far away, can relieve tension and improve focus. It may feel a little silly, but your eyes will thank you! 

5 eye exercises for a quick refresh throughout the day: 

👁️ Blink Breaks: Blink slowly and intentionally for 10 seconds.

🎯 Focus Shifts: Hold your finger about 6 inches from your face. Focus on your finger, then shift focus to something farther away. Repeat 5 times!

⭕ Eye Rolls (embrace your inner teenager!): Roll your eyes in a circle, clockwise 5 times, then reverse. It helps stretch and relax the eye muscles.

🔄 Figure 8s: Imagine drawing a big sideways 8 with your eyes. This exercise gives your eyes a gentle stretch.

👐 Palming: Rub your hands together to warm them up, then place them gently over your closed eyes. Take deep breaths and let your eyes relax in the darkness.

Hydration and Nutrition for Eye Health

Now, we’re diving into a part of eye health that many of us might overlook, which is — what we eat and drink! 

Think of your eyes as small, delicate machines — when they dry out, they don’t run as smoothly.

Water is essential for keeping your eyes lubricated, especially when we spend hours looking at screens. Fun fact: our eyes are about 98% water.

So, proper hydration keeps your eyes moist and comfortable — and helps wash away dust and irritants, reduces dryness, and prevents that "scratchy” feeling that often comes after a long day of staring at a screen! 

By the way, hydration doesn’t have to be boring. If drinking plain water isn’t for you, you can also enjoy herbal teas or snacking on water-rich foods like cucumbers or watermelon which are made up of 96% and 92% of water, respectively!

Speaking of rich foods: nutrients like vitamins A, C, E and Omega-3 fatty acids are super important for eye health and for reducing the risk of developing serious conditions like cataracts and macular degeneration. 

Fun Snack Ideas for Eye Health:

🥕 It's true! Carrots are good for your eyes. Carrots contain vitamin A which helps protect the surface of your eyes, and supports good vision.

🍊 Oranges and Strawberries contain vitamin C which supports blood vessel health and fights against cataracts.

🌰 Walnuts contain Omega-3 Fatty Acids which helps keep the retina healthy and may reduce dry eyes.

🥒  Cucumber slices are super hydrating and keep your eyes moist and reduces dryness.

🥑 Avocado Slices and Almonds have vitamin E which is in charge of protecting your eyes from harmful free radicals and reduces the risk of age-related eye issues.

Resting Your Eyes

From hydration and nutrition, to fun eye exercises, we have been learning how to keep our eyes feeling their best.

So, to close, we are focusing on an essential piece that ties it all together — giving our eyes the rest they deserve! You knew it was coming 😉

Just like our bodies need downtime, our eyes deserve rest as well! Constant use can lead to fatigue and strain, making it tough to stay focused. 

By giving your eyes a little break, you can ease the tension, refresh your vision, and keep them happy in the long run. 

I'll close this post with a few ways to rest your eyes…

5 ways to rest your eyes:

😌  Close Your Eyes: Take a moment to simply close your eyes and relax. Even a minute of darkness can refresh your vision.

🧘‍♀️  Eye Palming: Rub your hands together to warm them, then gently cup them over your closed eyes for a soothing break.

🖼️  Look at Nature: If possible, take a few minutes to gaze out a window at greenery or the sky. Nature can be incredibly calming for tired eyes.

💤  Take a Power Nap: A short nap (10-20 minutes) can help recharge your eyes and improve focus.

🌳 The 20-20-20-20 Rule: For every 20 minutes of work, look at something 20 feet away for 20 seconds and then spend 20 years being one with the forest - kidding on this last part! 😁

Remember: Your eyes work hard for you — so remember to treat them to some well-deserved rest!

I hope you enjoyed our tour inside your eyeballs 👀… and for those of you who are focused space members, I'm looking forward to seeing you in our sessions this week!

— Suliel, focused space host

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.

Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.