Guide · body · 3 min read
Tired eyes after a long day of screens, without the usual nonsense, when you need to stop thinking about work
Eye strain is mostly about distance and blinking, not about blue light glasses.
Start here
The order matters less than doing the first one tonight. Start there and come back to the rest.
Work thoughts are allowed to be there. They just do not get to drive.
If you only do one thing from this page, do the first point below. It is first because it removes the most friction for the least effort.
What helps
Your eyes focus at one distance all day. Look at something far away for twenty seconds every twenty minutes — out of a window, not across the room.
If your eyes feel gritty every day, get them tested. An uncorrected small prescription causes more strain than any screen.
Move the screen slightly further away and lower than eye level. Both reduce the work your eyes are doing.
What to do when it does not work
Warm, dim light in the evening is more comfortable than bright overhead light, regardless of what it does to your sleep.
You blink about a third as often when reading on a screen. Deliberately blinking a few times re-wets the surface.
Use a bigger font instead of leaning closer. Most people scale the font down to fit more on screen, then pay for it.
Questions people ask
Are eye exercises useful?
The "look far away" break is. Most other eye exercises have very little evidence behind them.
Do blue light glasses work?
Evidence is weak. They are not harmful, but the bigger wins are distance, blinking and a decent font size.
Written for people who want the practical version. No accounts, no tracking, no newsletter wall.