How to Prevent Eye Damage From Phones

What would life be like without modern technology? People depend on it for their work and personal lives, so you’re likely around it all day. However, constant cellphone use could cause vision problems. Using your phone less could directly benefit your eye health.

It might not be possible to go entirely without your iPhone or Android, but don’t worry. Here’s how to prevent eye damage from phones without compromising your lifestyle.

1. Remember to Blink

The internet gives you access to everything from recipe collections to books. It’s how you find the answers to your questions and post about your life. There’s no shortage of information to absorb, but remember to blink every once in a while.

Dry eyes are irritating and easily treatable. Train yourself to blink frequently, and use eye drops designed to replicate natural lubrication.

2. Take Frequent Breaks

The occasional alarm or reminder to put your phone down will help your overall health. Do you feel anxious after browsing your social media feeds? It’s probably because you got caught up in doomscrolling, which is when you feel pressured to keep reading negative news.

Social media can also cause other adverse health effects by providing misinformation. Taking a break gives your mind and eyes time to decompress away from the glare of your phone’s screen.

3. Obey the 20/20/20 Rule

Technology is only a recent modern advancement. Human eyes have spent most of history without screens. You might become used to the strain of staring directly into LCD-lit devices, but your eyes will still feel tired and dry after a while.

Doctors advise that people obey the 20/20/20 rule to give your eyes a break. After 20 minutes of looking at your phone, take a 20-second break and look at something 20 feet away. Refocusing takes the pressure off your eyes while you recharge to go back to work.

4. Use a Screen Protector

Depending on your environment, your screen could cause a significant glare. Although you don’t feel it when you glance at the GPS map or text a friend, day-long exposure weakens your eye muscles. It creates an achy, exhausted feeling that’s difficult to shake.

Screen protectors can help prevent eye damage from phones. Matte versions contain the glare for eye-friendly usage. They also guard against scratches and even cracks if you drop your phone. They’re a smart investment all around.

5. Check Your Brightness

Think about what happens when you turn your light on first thing in the morning. You probably squint until your eyes adjust. The same thing happens when your phone’s too bright, except the strain of looking at the shining light never goes away.

This is a common problem for people who accidentally leave their brightness maxed out. Lower it to prevent burning images into your screen and protect your eyes.

6. Adjust Text Size

Maybe you dim your phone screen and take regular breaks. You might even put your phone away for a few hours at a time. Still, you have noticeable eye strain problems. What’s going on? It’s probably the size of your text.

The automatic size of the text on your phone could be too small. Making words bigger on your phone eases how hard your eyes have to work. 

When your eyes strain to read, it creates the same symptoms as brightness or not blinking. Adjust your text size to conquer your itchy eyes without skipping a beat in your day.

7. Maintain More Distance

How closely do you hold your phone to your eyes? Doctors recommend that people keep their phones 16 inches away from their face to avoid eye damage. Instead of casually looking at your e-book, your eyes work twice as hard up close. Try holding your phone a bit farther to see if it makes a difference.

Keep a Symptoms Log

Now that you know how to prevent eye damage from phones, use these tips to feel more comfortable. Give yourself time to see which tips help so you can narrow down what habits cause the pain.