After Cathy Higgins spent five or six hours each workday staring at computer screens, she began noticing a change in her eyesight that made her daily tasks difficult. She said her vision became so blurry that she could not even read what was on the screen, and that squinting left her unable to function. She described waiting for symptoms to ease enough to keep working, then returning to screen work late at night after her children went to bed, because her work often required attention to detailed information on contracts, applications and budgets.
Higgins said the pattern of symptoms intensified when she pushed through the blurred vision. She said, “If I had to continue working through the blurry vision, that’s when the migraines would happen.” Over time, she worked with colleagues and staff members by shifting some meetings to afternoons so she could manage the periods when her eyesight worsened, rather than staying glued to screens continuously.
Clinicians say screen-related discomfort is common because of how near-focused viewing affects the eye. Steven Reed, president of the American Optometric Association, said a key contributor is that prolonged screen staring keeps the muscle that helps the eye focus tightened. He compared the effect to holding a weight overhead, saying the muscle “isn’t supposed to stay tight all day long,” and that after a while, even if it is not a heavy lift, the body “just gets tired.”
Reed and other specialists also point to symptoms that can accompany heavy digital use, including dry or watery eyes, fuzzy vision and headaches. The American Academy of Ophthalmology, however, has said that blue light exposure from computer screens and devices has not been shown to cause permanent eye damage. While the issue can still interfere with daily life, doctors say it can be managed by adjusting behavior and seeking appropriate eye care when symptoms persist.
One practical method clinicians recommend is breaking up close-up work. The guidance highlighted by eye professionals includes the “20-20-20 rule”: take a break every 20 minutes, then look at something about 20 feet away for 20 seconds. Raj Maturi, an ophthalmologist at Midwest Eye Institute in Indianapolis who serves as a spokesperson for the American Academy of Ophthalmology, said, “Luckily, eye strain is temporary,” and added that the best way to avoid symptoms is by taking breaks from screens or near-work activities and using lubricating eye drops if needed.
Specialists also advise reassessing viewing setups to reduce eye fatigue. The American Academy of Ophthalmology guidance mentioned in the reporting includes trying a larger monitor, increasing font size and adjusting the distance and angle of the screen. Higgins, after she started a new job as senior vice president at Stand Up to Cancer and worked remotely from Midlothian, Virginia, said she got a 29-inch monitor and sits about three feet away—about a foot farther than in most office setups. She said the changes helped, though she still gets occasional blurriness and that extended days, such as “a 12-hour day,” are when vision issues return.
The specialists also cautioned consumers about product marketing. The American Academy of Ophthalmology said several studies have found that blue light glasses are not very effective, and that the main driver of symptoms is behavior with digital devices rather than the relatively small amount of blue light emitted. In addition, eye professionals said screen habits outside work matter: reading or scrolling on smartphones and tablets can affect the eyes too, particularly because children often use digital devices throughout school and at home.
For children, the reporting said excess screen time and focusing on nearby objects can accelerate the onset and progression of nearsightedness. Ayesha Malik, a pediatric optometrist at Children’s Hospital of Philadelphia, said families should follow a “20-20-20-2 rule,” which adds time outdoors for 2 hours a day to support eye development. Malik said, “The reality is that most children are engaging with screens throughout the day at school and home,” and that it can be difficult to track total hours, adding, “Aim for not more than 20 minutes during any one session.”
Sleep can also be affected by evening screen use, because digital screens emit blue light that can increase alertness. Doctors recommended turning off screens one to two hours before going to sleep and using settings such as “dark mode” in the evening to reduce bright light. If someone is used to watching videos at night, the reporting said clinicians suggest alternatives such as listening to an audiobook or podcast so the eyes—and the brain—can get rest.