Digital eye strain: How different screens affect different people

The way we spend time on screens varies widely from one person to another. Some jobs demand long hours of focus, others involve quick but constant shifts between tasks. And digital entertainment comes in numerous forms, allowing everyone to consume it in their preferred volume and style. These differences create unique demands on the eyes — yet the result is often the same: digital eye strain.

Let’s take a look at who’s most at risk, what drives the main symptoms, and how to ease the strain.

Who’s most likely affected by digital eye strain symptoms?

Some people are exposed to more screen time—or more visually demanding tasks—than others. From long work shifts to recreational marathons, gaming sessions, and high-focus tasks, the following groups are among those most likely to experience digital eye strain. Here’s a look at what affects them and what can help ease the strain.

A short recap on digital eye strain.

Digital eye strain (also known as CVS computer vision syndrome) is a collection of symptoms that can appear after extended use of phones, tablets, laptops, or larger monitors. Common signs may include tired, dry eyes, blurred vision, headaches, and even neck or shoulder tension from poor seating posture.¹

Just two hours of daily continuous screen time are enough to increase the risk to develop symptoms of digital eye strain. Without action, these effects can build up and even worsen over time.¹

Read the full guide here

Computer monitor users.

Who: Almost anyone you know has felt the symptoms of digital eye strain at some point, as we face monitors in various settings – including traditional office settings, remote workspaces, and educational contexts like virtual classes or studying. Many individuals engage in tasks that require prolonged screen use, such as entering data, coding, or even gaming for extended periods. The list goes on, as the majority of modern day workers can recognise themselves as “computer screen users”.

Common eye strain factors for computer users: ^[1,2,3,4]

Prolonged screen time, often six to nine hours daily or more.
Non-ergonomic desk arrangements and harsh overhead lighting.
Poor seating posture, improper monitor placement, and glare adding to discomfort.
Reduced blink frequency when using computers, potentially risking dry eyes.
High visual demands for gamers requiring sustained focus and eye movement across screens.

Tips to reduce strain:[1,2,4,5]

Set up an ergonomic workspace: monitor top just below eye level, about an arm’s length away, with feet flat on the floor.
Use natural side lighting and minimise harsh overhead glare from lamp reflections.
Take regular breaks using the 20-20-20 rule—every 20 minutes, look 20 feet away (around 6 meters) for 20 seconds—and vary your tasks to rest your eyes.
Blink slowly and deliberately during breaks to keep eyes moist.
Adjust screen brightness to your surrounding and increase contrast if needed.

Phone users.

Point of view of someone holding a smartphone with a floristic background.

Who: More than 5.19 billion people² are using mobile phones for communication, entertainment, browsing, gaming, streaming, and work. Teens and younger adults often spend especially long hours on their devices, juggling social media, studying, keeping in touch with peers, texting, and gaming.³

Common eye strain factors for phone users:^[4,6,7]

Close viewing distance—phones held roughly 30 cm from eyes, demanding strong eye convergence.
Viewing your phone screen for a prolonged time can negatively affect body posture, like bending your head forward or sitting with rounded shoulders.
Use in dim lighting, especially late at night, may contribute to eye discomfort.

Tips to reduce strain:^[1,4,6,7]

Try to extend your arm to ensure comfortable viewing distance.
If you tend to lean into your screen for easier reading, try increasing your text and icon size.
Set timers to boost your discipline in reducing screen time.
Use the 20-20-20 rule to regularly relax your eyes.
Ensure your screen brightness matches the ambient light in your environment.
Maintain good seating posture, sit upright, and avoid slouching.
Adjust screen brightness to a comfortable level while avoiding excessive luminescence.

TV viewers.

A man playing a video game on a big TV screen.

TVs and large entertainment screens can sometimes reach 80 inches in size or more. From casual binge-watchers settling in for back-to-back episodes to console gamers fully immersed in their favourite games, these massive screens play a big role in daily life for many.

Common eye strain factors for TV viewers: ^[3,8]

Long screen time, like binge-watching sessions with few natural pauses.
Watching in dim or dark rooms disrupts blink dynamics and forces pupils to constantly adjust to the bright screen against a dark background.
Watching TV on ultra HD sets has been linked to faster tear beakup time and increased ocular discomfort.

Tips to reduce strain:^[1,3,4]

Make sure your room light matches your screen brightness. For example, use a soft ambient backlight along with TV to reduce harsh contrast and glare.
Reduce glare and reflections from, such as from windows. Blinds or drapes can help.
Depending on the screen size, quality and resolution, recommended viewing distance varies, so consult the manufacturer manual for tips.
Take advantage of natural breaks between episodes or programs to stand up, stretch, and look at a different distance to allow eye relaxation.
Make a conscious effort to blink regularly to reduce the risk of dry eyes.

An eye c professional in an optical store smiling.

Talk to an eye care professional.

Easy to ignore and accept as a part of daily life, unaddressed digital eye strain symptoms can continue to cause discomfort and perhaps even worsen over time¹. Give your eyes the needed care – develop good digital habits, be mindful of breaks and posture, and limit unnecessary screen time.
Following these practices, however, might not always be sufficient to alleviate eye strain – in case it persists, consult an eye care professional to make sure you understand and target the issue with proper solutions.
To find a ZEISS optician in your area, visit our store locator.

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Modern visual demands are constantly changing. If your eyes feel irritated or strained during screen use, your eye care professional can assess your vision needs and discuss which vision solution is right for you.For example, ZEISS Digital SmartLife lenses are designed specifically for screen-heavy lifestyles, supporting focus transitions across devices, distances, and environments.

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Can help reduced eye strain from digital device use.
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Whether you're working, relaxing, or navigating your day, ZEISS SmartLife lenses are engineered to keep your vision clear in a digital world.

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