Avoid Computer Monitor Eyestrain
Employees who work all day at a computer are at risk for eyestrain. To help your workers protect themselves, we recommend that they follow these basic precautions. For employer guidance, see Preventing Computer Monitor Eyestrain and Related Risks.
Protective steps
- Look away from the monitor for 30 seconds, every 15 or 20 minutes. Look at or scan things at least 20 feet away to allow your eyes to focus in a rest position.
- Reposition the monitor 20” to 26” from your eyes (roughly the distance from your eyes to the end of your index finger with arm outstretched). Otherwise, you’ll be forced to sit or lean too close to the screen, or sit too far away. If your eyeglass prescription doesn’t allow clear vision at the 20” to 26” range, get it adjusted.
- Reset monitor height so that the top edge is even with your view when looking straight ahead. Then tilt the screen upward so that you’re not looking at the image at an angle. The optimal screen position is 10 to 20 degrees below eye level.
- Reset the monitor screen resolution, the Internet browser text size, and the zoom and font default in the operating system and in software applications so that text is easy to read. Start with a screen resolution of 800x600 for older CRT monitors and 1024x768 or higher for LCD (flat screen) monitors. Set the monitor refresh rate at or above 75 hertz (Hz) on older CRT models. Refresh rate is irrelevant for LCD monitors and is factory set, usually 60 Hz.
- Blink often (put a sticky note on your monitor!). The average blink rate is 22 times per minute. The rate goes down to seven per minute when looking at a monitor, which can cause the eye surface to dry out. If you can’t get into the habit of blinking more often, use an eye moistener (saline solution).
- Relax your eye muscles. Put the palm of your hands over your eyes for a minute or so, once every half hour. This warms the muscles around the eyes, relaxing them.
- Minimize glare. Make sure the background light level around the monitor is about the same as the screen light level. Minimize direct sunlight or bright lights in front of the monitor or directly behind it.
- Adjust the contrast and brightness to levels you use when reading a book comfortably. A bright screen causes eyestrain. Use a paper holder to hold documents at the same level as the monitor or attach the document to the monitor to prevent repetitive neck and eye movement from paper to screen.
For related workplace health information, see Computer Health Risks and Precautions.
If you need help implementing ergonomic practices or reviewing coverage for workplace health programs, ask an agent to review options.
Frequently Asked Questions
What is the 20-20-20 rule?
The 20-20-20 rule suggests looking at something 20 feet away for 20 seconds every 20 minutes to reduce eye fatigue from screen use.
How often should I adjust monitor position?
Check monitor height and distance whenever you change seating or equipment; a quick daily check helps maintain the recommended 20–26 inch distance and proper vertical placement.
Do special computer glasses help?
Some people benefit from glasses prescribed for intermediate distances or anti-reflective coatings; consult an eye care professional if you have persistent symptoms.
How can I reduce glare on my screen?
Minimize direct sunlight, use blinds or diffused lighting, and position the monitor so bright light sources are not directly behind or in front of the screen.
When should I see an eye doctor?
If symptoms such as persistent blurred vision, eye pain, or headache continue despite ergonomic adjustments, schedule a professional eye exam.