Desk Job Wellness: Common mistakes to avoid for better eye health

Dr Pravin Patil

In today’s world, many of us spend long hours working at a desk, staring at screens. This can take a toll on our eyes, leading to problems like eye strain, dryness, and blurred vision. But don’t worry! With a few simple changes, you can protect your eyes while still doing your job. Here are some common mistakes people make when it comes to eye health during desk jobs—and how to avoid them.

1. Not Following the 20-20-20 Rule
   Looking at a screen for too long without taking breaks can make your eyes tired and sore. To prevent this, try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes a break and helps prevent eye strain.
2. Sitting Too Close to the Screen
   If your screen is too close or not at the right height, it can strain your eyes. Keep your screen at least an arm’s length away, and make sure the top of the screen is at or just below eye level. This will make it easier on your eyes.
3. Forgetting to Blink
   When we focus on screens, we often forget to blink, which can make our eyes dry and uncomfortable. Try to blink more often, and if your eyes still feel dry, you can use eye drops to keep them moist.
4. Not Reducing Screen Glare
   Bright lights or sunlight reflecting off your screen can cause discomfort and make you squint. Adjust your lighting or move your screen to reduce glare. You can also use an anti-glare screen protector to make things easier on your eyes.
5. Skipping Eye Check-ups
   It’s important to get your eyes checked regularly, even if you don’t have any problems right now. Routine check-ups can catch early signs of eye issues like dry eyes or computer vision syndrome. Early detection means better treatment.
6. Poor Workspace Lighting
   Dim or very bright lighting can make your eyes work harder, causing strain. Make sure your workspace has good lighting that’s balanced—neither too bright nor too dark.
7. Screen Brightness Issues
   If your screen is too bright or too dim, it can also strain your eyes. Adjust the brightness to a level that matches the lighting around you, so your eyes don’t have to work harder than they should.
8. Not Adjusting Screen Color for Comfort
   Most screens give off blue light, which is harsher on your eyes, especially when used for long hours. Try switching to a warmer color setting, especially at night. Many devices have a “night mode” or “blue light filter” to help with this, and it can even improve your sleep!
9. Not Drinking Enough Water
   You may not know this, but staying hydrated helps keep your eyes moist and healthy. If you don’t drink enough water, your eyes can get dry, making them more prone to discomfort. So, drink plenty of water throughout the day to keep your eyes hydrated and healthy.

By making these small changes in your daily routine, you can protect your eyes and keep them healthy, even if you work long hours at a desk. Your eyes work hard for you—take care of them!

Dr Pravin Patil, Shri Venkatesh Eye Institute & Surgical Centre