4 science-backed ways to reduce eye strain

They say the eyes are the window to the soul—and if that’s true, then we seriously need to take better care of them. Eye strain, though? It’s like the new-age headache. It's not rare anymore—it’s practically a daily thing. And honestly, with how obsessed we are with our screens, are we even surprised? Not really. Just... collectively disappointed in ourselves.

From doomscrolling on phones to staring at laptops for hours to watching “just one more” episode—our eyes never catch a break. And all that strain shows up in sneaky ways: dryness, blurred vision, tension headaches, and even that annoying neck pain. The only way out? Being more mindful.

Start with the 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds. It's quick, easy, and resets your eye muscles.

Then comes screen setup and lighting—match screen brightness with your surroundings, keep the screen at arm’s length, and never work in dim light. Also, if you can, use a blue light filter.

Blink more—yes, it’s that simple. We blink less while looking at screens, which dries our eyes out. Make a habit of blinking more. Sticky note reminders help.

And finally—take breaks. Not just for your sanity, but also for your eyes. Walk around. Hydrate. Look at something green. Just five minutes away from a screen can ease that tight feeling behind your eyes.

Your eyes do a lot for you. The least you can do? Show them a little care.
**This news was published on Times of India on 2nd August, 2025.

 

 

 

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