Are You at Risk for Computer Vision Syndrome?

From computers and tablets to phones, spending several hours on a screen is nearly inevitable. COVID normalized a lot of screen-reliant behaviors, often permanently shifting where and how we work and learn. This isn’t necessarily a bad thing. There are lots of different kinds of screens and lots of different ways we use them. Like most things, balance is everything. However, many who are stuck on screens for more than two hours a day don’t realize that they have a greater risk of digital eyestrain or Computer Vision Syndrome. There’s no denying the fatigue, dry eyes, and sore necks from too many hours staring at our laptops or phones, and the effect on our mood, productivity, and relationships.

However, here’s the good news: There is no scientific evidence that hours spent staring at a computer screen will cause permanent eye damage. And, using eight simple hacks, like changing a screen angle and setting a timer for a break, can not only alleviate eye strain but contribute to increased well-being and emotional resilience.

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What is Computer Vision Syndrome?

Computer Vision Syndrome (CVS, aka Digital Eye Strain) is the name for eye problems caused by prolonged computer use. The symptoms are the product of a mismatch between the visual demands of focusing on pixelated screens and our ability to comfortably sustain them over periods of time. Pixels are tiny dots of bright light that emit red, green, and blue colors at different intensities. There is a difference in visual demand focusing on screens versus printed text, and our eyes work harder to keep pixelated images in focus. The number of pixels and pixel density varies among devices, a product of resolution and screen size. A phone and laptop screen may have the same resolution of 1920x1080, but the pixel density (pixels per inch or PPI) of the phone’s screen will be much greater due to the number of pixels that are packed into every inch of the smaller screen.

A higher PPI results in sharper images and text. While this makes reading easier and reduces eye strain, pixelated images on computer screens create physical stress by placing extra demands on eye movement and the visual system's focusing ability (Kim et al., 2017). The eyes may be small organs, but the symptoms are system-wide. The effects of continually staring at a screen are classified into internal symptoms (strains and aches), external symptoms (dryness, irritation, burning), visual symptoms (blur, double vision), and musculoskeletal symptoms (neck and shoulder pain).

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The Effects of Prolonged Screen Use

Several psychological pressures can also contribute to prolonged screen use. Eye fatigue can be easy to ignore if you’re preoccupied with FOMO and social validation or trying to meet the deadlines of a demanding boss, adding to the negative emotions of physical stress. Yet, emotional stress from CVS lowers productivity, and, try as we might, fatigue and eye strain are not things you can work through or “shake off.” Feeling that you’re underperforming or ineffective due to CVS can undercut self-esteem and confidence. It's easy to think, "I don't have time for a break," when not taking one can increase feelings of the pressure of a deadline or the anxiety of social situations that kept you working in the first place.

It’s not surprising that some researchers have found a relationship between CVS and mental health, since CVS is associated with greater stress, and greater stress predicts greater anxiety and depression. Physiologically, stress produces adrenaline, high levels of which can increase pressure on the eyes, resulting in blurred vision. People with long-term anxiety can suffer from eye strain throughout the day on a regular basis.

How Do Screens Contribute to CVS?

Eye fatigue isn't restricted to the use of screens. Anything that requires intense eye use can cause fatigue. However, screens have some unique characteristics that strain the eyes.

• We blink less when cognitive demand rises, such as when we concentrate and process information. This decreases the blink rate and the frequency of incomplete blinks while using computers, reducing the moisture in our eyes. The moisture from blinking creates a thin layer of the tear film over the front of the eye that helps the eyes focus properly. Not blinking can cause images to look blurry, make eyes feel scratchy, and lead to dry eyes.
• We use digital screens in all kinds of conditions, at less-than-optimal distances or angles, dodging reflections and glare and trying to decipher poor text with poor contrast.
• Long hours at a desk increase the time we slouch, slump, and hunch, stressing our muscles. When we have bad posture over long periods, our eyes must work harder to focus, leading to fatigue, tension headaches, and eye strain.

8 Strategies to Avoid Eye Strain and CVS

1. Take regular breaks using the 20-20-20 rule: every 20 minutes, look at an object at least 20 feet away for at least 20 seconds. This is how long it takes for your eyes to reset and relax.
2. Supercharge your 20-20-20 practice by incorporating anti-stress strategies, such as a few moments of deep breathing or taking a “gratitude moment.” Redirecting your thoughts from what you “have to do” to positive emotions of appreciation or calm can offset the emotional burden of stress and fatigue, increasing your productivity and well-being. Slow, deep breathing activates the parasympathetic nervous system, which improves attention, alleviates stress, and gets more oxygen to the brain.
3. Stay hydrated. If your body is hydrated, your eyes will be as well. Water is great, but you can also try some green tea. The catechins in green tea can inhibit ocular inflammation, including oxidative stress symptoms such as dry eye and cataracts (Li et al., 2021).
4. Use eye drops and set reminders (or post sticky notes) as reminders to blink. Contact lenses, in particular, can contribute to dry eyes because they limit the oxygen flow in the eye, decreasing tear production.
5. Reduce the brightness of your screen or use a screen filter to reduce glare and make text bigger to lessen focusing effort.
6. Sit at arm’s length from your computer screen and adjust your eye gaze to be slightly downward—a 10-degree downward angle decreases eye strain. If you’re constantly on your phone, closer eye-screen distance induces more accommodative fatigue and eye strain, not to mention text neck. Smartphone use is more commonly associated with dry eye disease than other digital devices (Moon et al., 2016).
7. Have your eyes checked. Eyeglass wearers have a higher prevalence of CVS due to incorrect prescriptions that cause under-correction of refractive errors, especially in individuals with presbyopia who require getting close up to keep the pixelated images in focus (Hossein & Parya, 2023). Don’t, however, feel the need to spend extra bucks on blue light lenses, as evidence suggests they don’t actually make a difference for eye strain.
8. Place a damp, warm washcloth over closed eyes to refresh tired, dry eyes by providing moisture and heat. Compresses can help you produce more tears, unclog the meibomian glands, and relieve irritation.

The best intervention for CVS is awareness, education, and proper self-care. If your eyes start feeling sore or if you notice other signs of fatigue, like poor posture, irritability, and frustration, don't ignore them. It's time to take a break from your screen so your eyes and brain can reset and refocus.