The main causes of screen-related eye strain
Digital eye strain (also called computer vision syndrome) comes from a combination of factors: excessive brightness, poor contrast, blue light exposure, infrequent blinking, and improper viewing distance.
You cannot fix all of these with settings alone, but proper display configuration makes a significant difference.
Essential settings adjustments
Brightness: Match your screen brightness to your environment. If the screen looks like a light source in your room, it is too bright. If it looks gray and dull, it is too dim. For most indoor environments, 100 to 200 nits works well.
Color temperature: Reduce blue light, especially in the evening. Set your display to a warmer color temperature (5500K to 6000K) for general use, and even warmer (4500K to 5000K) after sunset. Both Windows (Night Light) and macOS (Night Shift) can do this automatically.
Contrast: Keep contrast at its native or default level. Artificially boosting contrast makes bright areas harsher on your eyes.
Font size and scaling: If you find yourself leaning forward to read text, increase your display scaling or font size. Squinting is a major contributor to eye fatigue.
Ergonomic factors
Distance: Position your monitor at arm's length (about 50 to 70 cm from your eyes). The top of the screen should be at or slightly below eye level.
Ambient lighting: Avoid having a bright window behind or directly in front of your monitor. Side lighting is ideal. Bias lighting behind the monitor reduces the contrast between the screen and the dark wall behind it.
The 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This relaxes the focusing muscles in your eyes. Use our Screen Timer tool for automatic reminders.
When to see a doctor
If you experience persistent dryness, blurred vision, double vision, or headaches despite optimizing your setup, see an eye care professional. You may need a prescription specifically for screen distance, which differs from reading or distance prescriptions.