Homework on a laptop. A video call with Grandma. A recipe on a tablet, a group chat on a phone, a show on the big TV at night. For most families, screens are part of the day from breakfast to bedtime.
Screens help us learn, work and stay close to loved ones. But our eyes were made to look near and far, to blink, to rest and to take in God’s daylight. A few simple habits can help everyone in the house, from little ones to grandparents, keep their eyes comfortable.
What Is Digital Eye Strain?
If your eyes feel tired after a long stretch at a screen, you are not imagining it. Mayo Clinic lists common signs of eyestrain: sore, tired, burning or itching eyes; watery or dry eyes; blurry or double vision; headaches; a sore neck, shoulders or back; sensitivity to light; and trouble concentrating. It notes that people who look at screens “two or more hours in a row every day” have the greatest risk.
Here is some good news. The American Academy of Ophthalmology (AAO) says the common worry that screens permanently damage your eyes is not true. Long screen sessions can still make eyes uncomfortable, and that discomfort is worth paying attention to.
Remember to Blink
One reason screens tire our eyes is that we forget to blink. According to the AAO, people normally blink about 15 times a minute, but only about 5 to 7 times a minute while looking at a screen. Fewer blinks mean drier eyes.
A sticky note on the monitor that says “Blink!” can be a gentle reminder for kids and adults alike.
Try the 20-20-20 Rule
The AAO recommends an easy habit called the 20-20-20 rule: “Every 20 minutes, shift your eyes to look at an object at least 20 feet away, for at least 20 seconds.”
For children, turn it into a game. Can they spot a bird out the window, read the clock across the room or find something red down the hall? Twenty seconds goes by fast when it is fun.
Set Up Screens and Lighting Wisely
- Keep a little distance. The AAO suggests sitting about 25 inches from a computer screen, roughly an arm’s length away, looking slightly downward.
- Go bigger and farther when you can. For children, the AAO notes that a monitor at arm’s length is better than a phone or tablet held close to the face.
- Match the room. Adjust screen brightness to the light around you, and try raising the contrast.
- Cut the glare. Mayo Clinic notes that glare and bright or dim lighting can add to eyestrain. A matte screen filter can help, the AAO says.
- Mind dry air. Fans, heaters and air conditioning can dry the eyes, according to Mayo Clinic.
Send the Kids Outside
Nearsightedness, or myopia, means distant objects look blurry. The National Eye Institute (NEI) says it usually begins in the school-age years and can keep getting worse into the early twenties. The NEI also says that “children who spend more time outdoors are less likely to be nearsighted,” though experts are not sure why.
Recent research points the same way. A review in the Journal of Global Health, published in April 2026, pooled 31 studies with more than 380,000 young people in China. Children with more daily outdoor time had lower odds of myopia, and the authors suggested about two hours a day outside as a practical goal. The study found a link, not proof of cause, and all of the children were in one country.
Screen time has been studied too. A 2025 review in JAMA Network Open, reported by Ophthalmology Management, found that each extra hour of daily screen time was linked to higher odds of myopia. The researchers rated the certainty of that evidence as low, so more study is needed.
For families, the takeaway is simple. The AAO encourages at least one hour outside each day for children. A walk to school, a game in the yard or a trip to the park counts, and it is good for the whole body, not just the eyes.
“The light of the body is the eye: if therefore thine eye be single, thy whole body shall be full of light.”
Matthew 6:22 (KJV)
When to See an Eye Doctor
Children often adjust to blurry vision without saying a word. The AAO suggests watching for squinting, frequent eye rubbing or complaints that things look blurry, and not skipping routine vision screenings. The NEI adds that mild nearsightedness may cause no symptoms, which is why regular eye exams matter.
For adults, the AAO advises seeing an ophthalmologist if your eyes are often red, blurry, watery, painful or sensitive to light. Mayo Clinic says to see an eye specialist if self-care steps do not relieve your eyestrain. This article is general information. Please check with your eye doctor or family doctor about your own family’s needs.
Small habits add up: a blink, a glance out the window, an afternoon in the sunshine. Through every storm, we rise together, and that includes looking after the gift of sight God has given each of us.
What is one screen habit your family is going to try this week, the 20-20-20 rule or more time outdoors?
Sources: American Academy of Ophthalmology, “Computers, Digital Devices, and Eye Strain” (Jun 27, 2024); American Academy of Ophthalmology, “Eye Strain and Sleepy Eyes: How to Prevent Eye Discomfort” (May 5, 2023); American Academy of Ophthalmology, “How the COVID-19 Lockdown Changed Children’s Eyes” (Jul 2, 2021); Mayo Clinic, “Eyestrain: Symptoms and causes” (Jul 2, 2024); National Eye Institute, “Nearsightedness (Myopia)” (Dec 4, 2024); Journal of Global Health, “Exposure-response association between outdoor activity time and myopia risk in Chinese children and adolescents” (Apr 3, 2026); Ophthalmology Management, “Digital Screen Time Increases Risk for Myopia” (Mar 4, 2025); KJV Matthew 6:22
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