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Author Vincent S. Melendez
According to industry reports, digital eye strain is on the rise among remote workers. A survey conducted by All About Vision indicates that remote employees spend an average of 13 hours per day staring at screens, up from 7 to 10 hours in 2019. The survey also found that this increase in screen time is linked to vision problems like digital eye strain (DES), causing 43% of remote workers to sign off early.
Studies show that prolonged screen exposure, a hallmark of remote work, leads to symptoms like dry eyes, blurry vision, and headaches. These DES symptoms not only impair eye health but also directly impact productivity. In a study in the Computers and Human Reports journal, researchers found that tasks requiring a high cognitive load exacerbate DES, and as the condition worsens, work efficiency tends to decline.
This article explores actionable tips to help remote workers reduce DES and protect their vision while enhancing productivity.
Pay attention to vision ergonomics
Poor office ergonomics are often associated with musculoskeletal issues. Per the Canadian Chiropractic Association’s interim chief Dr Ayla Azad, the lack of ergonomics in home office environments is leading to more complaints of neck and back pain, as well as repetitive strain injuries. However, poor ergonomics can also negatively impact eye health. For remote workers, an optimized workspace is critical. Ensure your screen is at eye level or slightly below, positioned about 20–24 inches from your face. This minimizes eye strain by reducing the need for constant focusing adjustments.
Additionally, adjust the screen brightness to match your surroundings and use anti-glare screen protectors, like those from Occushield, to minimize reflections. Incorporating a desk lamp with soft lighting can also reduce eye strain caused by harsh overhead lights or dimly lit environments. An ergonomic chair and desk setup further support your posture, indirectly improving eye comfort by preventing unnecessary strain on the neck and shoulders.
Opt for daily contact lenses over monthlies
Contact lens wearers often face added challenges when working in dry environments, such as home offices with air conditioning or heating. Monthly reusable lenses are commonly associated with dry eye issues, redness, and itchiness, particularly after long hours in front of a screen. Switching to daily disposable contacts can alleviate these problems.
Daily lenses like Dailies AquaComfort Plus from Clearly are an excellent option for remote workers. These lenses boast a 69% water content and utilize a unique technology that replenishes moisture with each blink, keeping eyes hydrated throughout the day. With fresh lenses every day, users avoid the buildup of deposits that can contribute to discomfort, making them ideal for extended screen use.
Blink frequently and use eye drops
According to the American Academy of Ophthalmology, our natural blinking rate decreases significantly during screen use, dropping from an average of 15 times per minute to just 5–7 times per minute. This reduction leads to dry eyes, a primary symptom of DES. To combat this, make a conscious effort to blink frequently while working.
Optionally, you can incorporate lubricating eye drops into your remote work routine to keep your eyes moist and reduce irritation. Look for preservative-free artificial tears like the Bausch + Lomb Biotrue Hydration Boost Lubricant eye drops, which are gentler on the eyes and can be used multiple times a day. These eye drops are also safe for contact lens wearers.
Minimize screen time outside of work hours
For remote workers, the temptation to stay connected after work hours is strong, but excessive screen time prolongs DES symptoms. To give your eyes a break, establish boundaries around non-work screen use.
One effective strategy is setting social media apps like Instagram to quiet mode during the evening. Once quiet mode is enabled, users won’t receive notifications for likes, comments, or direct messages. Rather than doomscrolling, engage in screen-free activities such as reading physical books, exercising, or spending time outdoors. Incorporating these habits supports eye health while enhancing overall mental well-being.
By optimizing your workspace ergonomics, switching to high-moisture daily contact lenses, adopting healthy blinking habits, and minimizing non-essential screen time, you can protect your vision and maintain productivity. Small adjustments to your routine can lead to long-term benefits for both your eyes and your work performance.
