How to Reduce Computer Eye Strain: 9 Simple Fixes (2026)
Many readers thanked us years ago for two simple tips that eased their tired eyes: turn on ClearType and raise the monitor refresh rate. Both still help, but in 2026 there is more you can do. If you want to reduce computer eye strain, these screen settings and habits, based on guidance from eye-care organizations, make long hours at a monitor more comfortable.
Quick answer: Follow the 20-20-20 rule (every 20 minutes, look at something about 20 feet away for 20 seconds), sit about an arm’s length from the screen with its top at or slightly below eye level, match screen brightness to the room, reduce glare, enlarge small text, turn on ClearType on Windows and use the highest refresh rate your monitor supports. If your eyes feel dry, blink more often and consider artificial tears. See an eye doctor if symptoms persist.
Table of Contents
What causes computer eye strain?
Digital eye strain (sometimes called computer vision syndrome) usually comes from focusing on a close screen for long stretches without a break. We also blink less while staring at a screen, which dries the eyes. Glare, a screen that is too bright or too dim for the room, tiny text and poor posture add to the discomfort. Typical signs are tired or dry eyes, blurry vision, headaches and a sore neck.
9 ways to reduce computer eye strain
1. Follow the 20-20-20 rule
The American Academy of Ophthalmology recommends that every 20 minutes you look at an object about 20 feet (6 meters) away for at least 20 seconds. This lets your focusing muscles relax. A recurring reminder on your phone or a break-timer app makes the habit stick.
2. Position your monitor correctly
Sit about an arm’s length (roughly 25 inches) from the screen and set it so you look slightly down at it, with the top of the screen at or a little below eye level. If you use more than one display, keep the one you look at most directly in front of you. Our guide to setting up multiple monitors covers arrangement tips.
3. Match brightness and contrast to the room
A screen much brighter or darker than its surroundings is tiring. Lower the brightness in a dim room, raise it in a bright one, and keep contrast comfortable. Many laptops and phones offer automatic brightness, which helps.
4. Cut glare
Place the monitor so windows are beside it rather than behind or directly in front of it, dim harsh overhead lights and consider a matte screen filter on glossy displays.
5. Make text bigger and sharper
Squinting at small text adds strain. On Windows 11 adjust Settings > System > Display > Scale, and on a Mac choose a larger option in System Settings > Displays. On Windows, also turn on ClearType so text renders more smoothly on LCD screens. Dark text on a light background is generally easiest to read; see how to fix light text on dark backgrounds.
6. Use the right refresh rate
Old CRT monitors visibly flickered at low refresh rates, which is why we originally recommended raising it. Modern LCD and OLED screens don’t flicker in the same way, but setting the highest refresh rate your monitor supports still gives smoother scrolling and motion. Here’s how to change the monitor refresh rate.
7. Blink and keep eyes moist
Make a conscious effort to blink fully. If your eyes feel dry, lubricating eye drops (artificial tears) can help, as the AAO suggests.
8. Choose glasses over contacts for long sessions
The AAO notes that contact lens wearers may find glasses more comfortable for long computer sessions, since contacts can make dry eyes worse. If you already wear glasses, ask your eye doctor whether your prescription suits screen distance.
9. Get regular eye exams
An uncorrected or outdated prescription is a common reason for screen discomfort. If symptoms continue despite these changes, see an optometrist or ophthalmologist.
What about blue light glasses?
Blue-light-blocking glasses are widely marketed, but the American Academy of Ophthalmology says blue light from screens has not been shown to damage the eyes or cause eye strain, and it does not recommend blue-light glasses for this purpose. Night modes such as Windows Night light or Apple Night Shift are fine if you prefer warmer colors in the evening, but breaks and good screen setup matter more.
FAQ
What is the 20-20-20 rule?
Every 20 minutes of screen time, look at something about 20 feet away for at least 20 seconds to relax your eye muscles.
How far should I sit from my computer monitor?
About an arm’s length, roughly 25 inches, with the screen positioned so you look slightly downward.
Do blue light glasses reduce eye strain?
The AAO does not recommend them for eye strain; it says screen blue light hasn’t been shown to cause it. Regular breaks help more.
Does dark mode reduce eye strain?
It depends on the person and the room. Many people read dark text on a light background more easily; try both and use whichever feels more comfortable.
When should I see a doctor about eye strain?
If discomfort, blurred vision or headaches persist after you adjust your setup and take regular breaks, have your eyes examined.
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I am using CRT monitor and having eyestrain problems .Is it wise to buy LCD monitor .do LCD monitors cause less eyestrain
Which one is better regarding eyestrain LCD or CRT?
wow i dont know if it is pyschological, but once i switched to cleartype my eye strain seemed to have disappeared immediately.
thanks!
Cleartype is actually amazing to reduce eyestrain
Conversely, ClearType gives me almost instant headaches. My poor eyes just can’t focus on it; I need clearly defined edges.
I am entering this conversation a few years too late, I think. Please note that Clear Type does not work for everyone. Like Popo, it causes me instant eye strain that is so significant I have about 10 minutes before I can’t even look at the computer; I can work on the computer with no Clear Type for 10 hours with only a normal amount of eye fatigue. I am also an ergonomist and I have encountered a lot of other people who also cannot use Clear Type. The idea was a good one and it works for a lot of people; it certainly looks a lot nicer then the jagged edged font at first glance. But some of us can see the blurry edge and it literally hurts to look at. If you read blogs there are a lot of people who cannot use it so please stop promoting it as a solution, but rather an option because that is more accurate. Microsoft’s study did not have a large enough sample size to capture those of us who cannot use it and this blind promotion of Clear Type as a solution needs to stop. TI just got a new laptop and with the Clear Type tuner now, instead of just clicking it off, so I can’t remove it from Windows 8. No tuned version of blurry works for me. As of right now, I can’t use the computer.
Also CRT monitors are known for being large, heavy and bulky but they are known to have less of an extreme straining effect on the eyes. therefore although they may not be as new or widescreen, they are ideal for anyone who looks at their monitor for 8 hours a day.
My best suggestion for anyone still having eye strain (other than a routine eye exam to assure you dont need lenses or a new prescription if you already have them) is to work in a room that does NOT have florescent lighting. unfortunately most offices DO… this is why in some conference rooms have both regular and flourescent lighting on different switches so you can have whichever you need for your application. florescent lights also pulsate and generally at a different frequency or cycle then your monitor which means your eyes are twice as boggled. viewing a pc screen in front of you in combination with a large projection screen such as in a classroom environment AND having florescent lights is like 3 times the abuse… just fyi
*anyone who wants to see the refresh rate:
pull out your camera phone and act as if you are going to take a picture of your monitor but look at the monitor through the ‘viewfinder’ voila! you are looking at the monitor refreshing itself in a continuous cycle.
Hello. I just purchased a MacBook Pro a month ago and I am having serious problems with my eyesight and headaches. This is the first Apple product I ever use and I never had any problems with PC’s. I’ve gone into the Apple store and they increased the refresh rate. They said it’s the first they ever hear about headaches related to refresh rates.
The problem hasn’t gone away and I feel it’s worse. Can anyone give any suggestions related to Mac’s??
hello, sir
im syed sharfuddin from india
sir i want dead monitors from ur company please reply me soon
thanking you
You say that LCDs don’t flicker, but I am sitting here watching my screen wiggle around. I have a new 22″ Samsung and it’s burning my eyes. Any tips? I have the refresh rate at 75.
Thank you!
3. use black background colors
Refresh Rate needs to be above 70Hz. Sometimes when you go for higher resolution, monitor might not support 70+ refresh rate, so stick with lower resolution.
what about on apple computers or laptops?
Unbelievable that there are still people out there who don’t know what the Refresh Rate is… it’s one of the first things I tell people who get their first computer
Firstly, I use a CRT monitor and Cleartype works really well for me at 1024×768 resolution which I use. So I would not say it works for LCD monitors only.
Spk, these were some older posts which I have linked again by reader demand. I am glad and thankful that Lifehacker picked it up and these tips are used by more users.
These tips really ought to come with a caveat. The first tip really only applies to LCDs. CRTs look fuzzy with ClearType turned on.
The second tip only applies to CRTs. LCDs do not flicker and should always be set to a 60 Hz refresh rate.
Definitely useful
I just want to say that ClearType only works win WinXP, we have Win2000 at the office so we are out of luck.
And that refresh rates on LCD monitor doesn’t apply.
It clearly says “Turn on ClearType in Microsoft Windows XP”
definitely very useful!