# Avoid Eye Strain with Simple Adjustments
The phrase "sitting is the new smoking" has become workplace wellness shorthand, and while it might sound dramatic, there's truth behind the concern. Extended periods at our desks create a cascade of health issues, from back problems to the less obvious but equally important challenge of digital eye strain.
As commercial design professionals, we spend countless hours focused on screens—reviewing plans, coordinating with clients, and managing projects. This makes understanding and addressing eye strain not just a personal health matter, but a business productivity issue.
## The Real Impact of Screen Time
Staring at screens for hours isn't just uncomfortable—it actively works against our visual system. Our eyes are designed to focus on objects at varying distances throughout the day, not maintain a fixed focus point inches away. When we force this unnatural behavior, eye muscles fatigue, leading to headaches, blurred vision, and decreased concentration.
The solution isn't to abandon technology, but to work smarter with our digital tools.
## Three Critical Screen Adjustments
### **Font Size: Stop the Squint**
If you find yourself leaning forward to read text, your font is too small. This seemingly minor issue creates a domino effect—poor posture leads to neck strain, while squinting increases eye fatigue.
Take time to adjust font sizes across your primary work platforms: - Operating system display settings - Web browser zoom levels - Design software and spreadsheet programs
Remember, comfortable reading shouldn't require effort.
### **Color Contrast: Work With Your Eyes, Not Against Them**
Modern displays offer sophisticated color adjustment options that can significantly reduce eye strain. Many websites default to low-contrast combinations—think light gray text on white backgrounds—that force your eyes to work harder than necessary.
Explore your device's accessibility settings to find color combinations that feel comfortable. Some people benefit from inverted colors, while others prefer warmer color temperatures that reduce blue light exposure.
### **Brightness: Balance is Everything**
Your screen should never be the brightest object in your field of vision. When your display significantly outshines your surrounding environment, your pupils constantly adjust, creating unnecessary strain.
Aim for a screen brightness that matches your ambient lighting. As lighting conditions change throughout the day, don't hesitate to readjust. Many devices now offer automatic brightness adjustment, but manual fine-tuning often provides better results.
## Beyond Screen Settings: The Bigger Picture
Even perfectly calibrated displays can't eliminate eye strain entirely. The 20-20-20 rule remains essential: every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple practice allows your eye muscles to relax and refocus.
## Creating Supportive Work Environments
As design professionals who shape commercial spaces, we have unique insight into how environment affects wellness. Consider these elements when planning workspace layouts:
- **Natural light positioning** to reduce screen glare - **Flexible lighting systems** that adapt to different tasks and times of day - **Space planning** that encourages movement and visual breaks - **Ergonomic furniture selection** that supports proper screen positioning
## When Individual Adjustments Aren't Enough
Sometimes the demands of project deadlines and client communications make regular screen breaks feel impossible. This is when systemic solutions become necessary. Consider delegating routine tasks, implementing project management tools that reduce screen dependency, or exploring support services that can handle administrative workload.
The goal isn't to eliminate screen time—that's unrealistic in our industry. Instead, focus on making screen time as comfortable and sustainable as possible.
## Moving Forward
Digital eye strain doesn't have to be an inevitable part of professional life. Small, consistent adjustments to your display settings, combined with thoughtful workspace design and regular visual breaks, can significantly improve your daily comfort and long-term eye health.
Start with one adjustment today. Your eyes—and your productivity—will thank you.
