Eye Strain and Home Office Lighting

Why screens tire your eyes

People blink less when they stare at a screen, and a screen that is too close, too bright or set against a glare source makes your eyes work harder. The American Academy of Ophthalmology lists dry eyes, blurred vision and headaches as the usual signs of digital eye strain.

The 20-20-20 rule and screen habits

Set a timer for the first week. Every 20 minutes, look at something at least 20 feet away for at least 20 seconds. Adjust the screen brightness to match the room, raise the text size instead of leaning in, and keep the screen 20 to 40 inches away.

Lighting that works

Three layers: daylight from the side, a desk lamp to the side for paper and keyboard work, and a soft front light for video calls. A monitor light bar lights the desk without hitting the screen. Avoid a bright window behind the screen or behind you.

What should I fix first?

Three fixes in the order that pays off fastest, using the measurements from the guides on this page.

1. Move the screen first. Keep it 20 to 40 inches from your eyes with the top at or below eye level, and sit sideways to the window so the glare source is beside you, not in front of you or behind you. The monitor height guide has the measurements and the way to check them.
2. Fix the light next. Add a lamp to the side for desk work and a soft light in front of you for video calls, then match the screen brightness to the room so the display no longer looks like a light source. A monitor light bar lights the desk without hitting the screen.
3. Then change the habit. Set a timer for the first week and follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Blink on purpose and raise the text size instead of leaning in. If spots on the screen are part of the problem, run the free Dead Pixel Test.

Related tools and guides