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Screen Time & Device Tips

Technology is here to stay—and so are our screens! When balanced with healthy habits, device use can be smart and safe. Follow these top tips to protect your eyes and wellbeing:

Top Tips for Healthy Screen Use

Blink Frequently

Consciously blink to keep your eyes moist—ideal for screen use and especially helpful when wearing contact lenses.

Optimize Lighting & Glare

Position screens away from direct sunlight. Use warm, soft lighting and consider anti-glare or Blue‑Protect coated lenses.

Ergonomics Matter

Set the screen 50–70 cm away and slightly below eye level. Use document stands to reduce neck strain and ensure comfortable posture.

Adjust Display Settings

Match screen brightness to room lighting, increase text size, enhance contrast, and stick to black text on white background.

Use the 20‑20‑20 Rule

Every 20 minutes, look 20 feet (~6 m) away for 20 seconds to reduce eye strain and refocus your vision.

Stay aware of your environment when using screens

Stay Environmentally Aware

Air‑conditioning, low humidity, wind, and UV exposure all affect eye comfort. Protect your eyes accordingly.

Hydration & Lubrication

Dry environment? Humidify your space and use recommended lubricating eye drops. Splashing tap water is a quick fix, but drops offer longer-lasting comfort.

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Even without blurry vision, regular eye exams can detect early signs of dry eye, strain, UV damage, and screen‑related stress.

Read more detailed screen‑time guidance