The average adult now spends more than half their waking hours looking at screens, jumping from laptop to phone to TV without pause. No wonder dry eyes, headaches, blurred vision and a gritty, overtired feeling have become a normal part of modern life. What you might not know is that these symptoms can also drain your overall energy. If you find it difficult to gather the motivation to make dinner, it could be down to your screen habits. The good news is that you don’t need to ditch the screentime. From small shifts in how you use your devices, through to caring for your eyes, here are some practical ways to maintain your eye health and stay comfortable and sharp throughout the day.
Prioritise visual comfort:Creating an eye-friendly workspace
Start with your screen setup. Position your monitor at arm’s length and make sure the top of the screen sits just below eye level so you don’t strain your eyes and neck. The brightness should match your environment (most people work with screens that are brighter than necessary). The 20-20-20 rule is a simple fix but it works wonders: every 20 minutes, stop and look at an item 20 feet away for 20 seconds. That tiny pause forces you to blink so your eyes don’t dry out. If you wear contacts, switch to modern moisture-retaining options from contact lenses in the UK – these are designed to stay comfortable for long screen sessions, reducing the irritation that comes from staring at a fixed point for hours.
Manage energy and focus: Give your eyes and brain regular breaks
Visual fatigue can cause more than sore eyes. You might feel exhausted, find it difficult to focus, or even be more impatient than normal. Resist the urge to power through (or taking a break with yet another app) by stepping away from your desk, stretching your shoulders, getting a few minutes of daylight or refilling your water bottle. Both hydration and nutrition play a big role in eye comfort and health, and a good night’s sleep is essential to help your eyes recover.
Rethink your digital routine: Smart screen tweaks to protect your vision
Most people underestimate how often they switch between screens. Doing a quick audit (checking screen time stats or simply noting when you reach for your phone out of habit) can help you make more mindful choices. Turn on night mode in the evening, use blue-light filters if they help you, and turn off unnecessary notifications so you’re not constantly pulled back to the screen. You don’t need to get rid of your devices or go on lengthy detoxes – just use tech in a way that doesn’t chip away at your wellbeing.
Finding balance in a screen-first world
Protecting your eyes for the long-term isn’t about drastic lifestyle changes. Just focus on small, intentional habits (better lighting, short breaks, mindful device use and eye-friendly tools) to make your digital life feel less exhausting. Try a few of these techniques today and see how you quickly feel clearer, calmer and far less drained by the screens.
