March is Workplace Eye Wellness Month: Protect Your Vision from Digital Eye Strain

March is Workplace Eye Wellness Month, designated by Prevent Blindness to raise awareness about the importance of protecting our eyes on the job. Whether you’re staring at a computer screen all day or working in an environment with physical hazards, your eyes are constantly at risk. Today, let’s focus on something most of us experience daily—**digital eye strain**—and how to prevent it.

 

 What is Digital Eye Strain? (Let’s Break It Down)

If your eyes feel tired, dry, or even a little sore after hours of screen time, congratulations! You’ve met digital eye strain. It’s like your eyes went to the gym without warming up and now they’re protesting.

The human eye was never designed to stare at bright screens for hours on end. In fact, your eyes naturally prefer to focus at a distance rather than up close. When you force them into overtime mode by working at a screen all day, they get cranky—leading to symptoms like:

• Blurry vision

• Dry, irritated eyes

• Headaches

• Difficulty focusing

• General eye fatigue

How to Prevent Digital Eye Strain

**1. Exercise the 20/20/20 Rule—Religiously**
Your eyes need breaks! Every 20 minutes, look at something 20 feet away for at least 20 seconds. It’s like a tiny yoga session for your eyes—except much easier than touching your toes. Set a reminder if you must, because your eyes will thank you.


**2. Get an Eye Exam—Seriously, Just Do It**
Even the **slightest** need for glasses can cause eye strain on a computer. If you’re over 25 or have even a touch of astigmatism, your eyes might be struggling more than you realize. An exam will help determine if you need glasses—or even just a small boost in magnification to ease the strain.


**3. Glasses Are Your Friend—Even If You Think You Don’t Need Them**
Even if you have 20/20 vision, your eyes are working harder than they should be at close distances. A slight magnification (up to +0.75) can help relax your eyes. The sweet spot for many people? A **+0.25 prescription with an anti-reflective coating.**


**4. Consider Computer Lenses**
Many optical shops offer **computer-specific lenses** that add a small magnification at the bottom while keeping the top part prescription-free. These aren’t progressives or bifocals—they’re just a little boost where you need it most.


**5. Beware of Cheap Blue Light Glasses**
Those bargain-bin blue light glasses from drugstores and Amazon? Many are made with low-quality, non-optical lenses that can **cause more strain than they prevent.** High-quality lenses from an optical shop will make a HUGE difference.


**6. Blink More & Stay Hydrated**
You blink less when you stare at a screen, which leads to dry eyes. Make a conscious effort to blink more and use artificial tears if necessary. Also, stay hydrated—your eyes love water just as much as the rest of your body!


**7. Adjust Your Setup**

• Keep your screen **at arm’s length** (about 25 inches away).

• Position the top of your screen at or just below eye level.

• Reduce overhead lighting to minimize glare.

 

**8. Use Night Mode & Reduce Blue Light**
Most devices have a **night mode** or blue light reduction setting. Turning this on can help reduce eye strain, especially in the evening.

Final Thoughts

Your eyes work hard every day—give them the care they deserve! Workplace Eye Wellness Month is the perfect time to check in on your vision health. Whether it’s getting an eye exam, upgrading your lenses, or just remembering to blink more, small changes can make a big difference.

And remember, **if your eyes are tired, don’t ignore them—listen to what they’re telling you!**