5 Mistakes That Impact Your Eye Health When Using Screens Extensively

In today’s digital age, screens are everywhere—computers, smartphones, tablets, and even smartwatches. While these devices have revolutionised the way we work and communicate, they also bring risks to our eyes, especially when used excessively. Many people experience symptoms like eye strain, headaches, and dry eyes without realising the underlying causes.

In this blog, we'll explore five common mistakes that people make while using screens and how they can negatively affect your eye health.

1. Forgetting the 20-20-20 Rule

The 20-20-20 rule is one of the simplest ways to reduce eye strain from prolonged screen use, yet many people either forget about it or underestimate its importance. Staring at a screen for long periods forces your eyes to focus on objects that are very close to you, often within 20 inches. This constant near focus can lead to accommodative spasm, where your eye muscles tire and find it hard to adjust when you look at something farther away.

Consequences of ignoring breaks:

• Digital Eye Strain (DES): Eye strain manifests as headaches, blurred vision, and eye discomfort.

• Neck and shoulder pain: Constant screen focus often leads to poor posture, which can cause musculoskeletal problems.

When you shift your gaze to a distant object every 20 minutes, it gives your eye muscles a break, allowing them to relax and recover from the constant strain of close work.

More Actionable Tips:

• Use apps like EyeCare or BreakTimer that remind you to take breaks at regular intervals.

• Practise mindful relaxation during your breaks—close your eyes and take deep breaths to further reduce eye and mental fatigue.

2. Neglecting to Blink Frequently

Blinking may seem like an involuntary action, but it plays an essential role in maintaining the health of your eyes. Each blink spreads a layer of tears over the surface of your eyes, keeping them moist and preventing dry eye syndrome. When we are engrossed in screens, whether it's work, gaming, or binge-watching a series, our blink rate can drop by up to 60%. This means your eyes aren’t getting the lubrication they need, leading to a feeling of dryness and irritation.

Consequences of reduced blinking: