– By Anika Gangotra

Fresh out of university, having recently joined the company, my daily routine saw a major shift in terms of the work environment, from attending classes in lecture halls for a couple of hours, listening to the professor speak in a monotone, to sitting in front of a computer, staring at the screen for sometimes as long as 3 hours at a stretch.

I am blessed with a normal vision, with intermittent dryness due to changing weathers. Lately, I have started experiencing eye strains leading to headaches and burning/itchy eyes.

My doctor explained that, this is a common complaint for people working on computers, commonly known as Computer Vision Syndrome (CVS) and although you may not be able to change the amount of time you’re in front of a computer at work, but you can take steps to reduce it.

I have compiled a short list of simple and easy to implement tips for reducing digital eye fatigue and symptoms of CVS.


  • Look Away!: It’s easy to get absorbed with information on the screen. Giving eyes a rest simply by looking elsewhere helps to reduce the strain as it forces the eyes to change their focal distance. It’s a good habit to follow the “20/20 rule” – every twenty minutes, look twenty feet away for twenty seconds.
  • Don’t forget to blink: When working on the computer, people blink less frequently. Blinking moistens the eyes and helps prevent dryness and irritation.
  • Adjust computer display settings: There are three main display elements you can adjust to optimize eye safety: Brightness and Text Size and Contrast. Adjust your display so it is approximately the same brightness as your work space. Verify the text on your screen is large enough to read with ease and keep the text black with a white background.
  • Reduce glare: Reducing or removing glare from your computer screen will significantly reduce the strain on your eyes. Position your screen at a 90 degree angle away from any direct light source and utilize indirect lighting whenever possible.  If able, use an anti-glare screen for your monitor.
  • Use Computer Glasses: These put the optimum lens power for viewing your computer screen right where you need it for a clear, wide field of view without the need for excessive focusing effort or unhealthful postures.


Anika Gangotra:

As a 25 year old engineering professional, working in Delhi, life is pretty unpredictable with what it has to offer me. Moreover, living and working in a metro comes with its own set of tolls to pay – traveling long distances, pollution and no time for yourself. However, I come from a family of health conscious addicts and somehow try to juggle between work and working out to be in tune with the family tradition.

My health mantra – eat right and stay fit to be able to enjoy life to the fullest!


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