11 Technology Habits You Should Avoid If You Want To Protect Your Eyesight


1. Excessive Screen Time: Prolonged exposure to screens can lead to digital eye strain, causing symptoms like headaches and dry eyes. It’s crucial to take regular breaks and follow the 20-20-20 rule, looking at something 20 feet away for 20 seconds every 20 minutes. Additionally, practicing proper ergonomic techniques such as adjusting the screen height and distance can also help alleviate eye strain from prolonged screen time. Investing in blue light blocking glasses can further reduce the negative effects of excessive screen exposure on your eyes.

2. Brightness Levels: Using screens in environments with excessive brightness can strain your eyes. Opt for a moderate brightness setting and avoid staring at bright screens in the dark, which can cause discomfort. Adjusting the brightness of your screen according to the surrounding light levels can significantly reduce eye strain. It is also advisable to incorporate regular breaks to rest your eyes and prevent strain from prolonged screen use.

3. Poor Posture: Slouching or leaning too close to screens can lead to neck and eye strain. Maintain a proper sitting posture with screens at eye level to reduce the risk of developing vision problems. Consider using ergonomic furniture such as adjustable chairs and monitor stands to achieve an optimal viewing angle. Additionally, incorporating stretching exercises and regular posture checks throughout the day can help prevent discomfort and strain on your neck and eyes.

4. Blue Light Exposure: Blue light emitted from screens can disrupt your sleep patterns and harm your eyes. Consider using blue light filters or glasses to minimize exposure, especially before bedtime. It is also beneficial to reduce screen time during the evening hours to allow your eyes to adjust to natural light rhythms. Creating a bedtime routine that involves activities other than screen use can further enhance your overall sleep quality.

5. Inadequate Lighting: Insufficient ambient lighting can force your eyes to work harder when looking at screens. Ensure proper lighting in your workspace to reduce eye strain and prevent vision issues. Utilize task lighting or adjustable overhead lights to optimize brightness levels for screen use. Natural light sources are also beneficial for providing a more comfortable viewing environment and reducing strain on your eyes.

6. Neglecting Eye Exams: Regular eye exams are essential to monitor your eye health and detect any issues early. Schedule yearly check-ups with an optometrist to ensure optimal vision care. Eye exams can help identify underlying vision problems and prevent potential complications. Early detection of issues such as refractive errors or eye diseases can facilitate timely interventions and preserve your eye health in the long run.

7. Using Screens Before Bed: Using screens right before bedtime can negatively impact your sleep quality due to the disruption of melatonin production. Try to avoid screen time at least an hour before going to bed. Engage in relaxing activities such as reading a book or listening to calming music to unwind before sleep. Creating a technology-free bedtime routine can signal your body to prepare for rest and improve the quality of your sleep.

8. Ignoring Symptoms: Ignoring symptoms like eye strain, blurriness, or headaches can worsen underlying eye conditions. Consult an eye care professional if you experience persistent discomfort or vision problems. Addressing symptoms promptly can prevent potential complications and ensure appropriate treatment for any underlying eye issues. Regular eye check-ups are crucial for maintaining optimal eye health and addressing any concerns in a timely manner.

9. Digital Devices in Bed: Using digital devices in bed can strain your eyes and disrupt your sleep cycle. Create a tech-free zone in your bedroom to promote better sleep hygiene and protect your eyesight. Establishing a relaxing environment devoid of screens can enhance your sleep quality and reduce the impact of blue light exposure on your circadian rhythm. Opt for alternative wind-down activities like meditation or gentle stretching to unwind before bedtime.

10. Multi-Tasking: Constantly switching between screens and tasks can overwhelm your eyes and result in fatigue. Focus on single tasks at a time to reduce eye strain and improve productivity. Implement time management strategies such as setting aside dedicated periods for specific tasks to minimize digital clutter and cognitive load. Prioritize tasks based on importance and allocate focused time blocks for increased efficiency and reduced visual strain.

11. Not Taking Eye Breaks: Continuous screen use without breaks can lead to eye fatigue and discomfort. Incorporate regular eye exercises and breaks into your routine to prevent eye strain and maintain healthy vision. Practice the 20-20-20 rule, where you take a 20-second break to look at something 20 feet away every 20 minutes. Engage in eye relaxation exercises such as palming or blinking to rejuvenate your eye muscles and alleviate strain from prolonged screen use.

Franck Saebring

A family man and writer, Franck is passionate about anything tech and science-related.