Eye-strain from staring at a computer screen is a common problem for many writers, freelancers, college students, and anyone who needs to use the computer a lot.
Your eyes connect you to the computer screen when you type, an important connection to be sure. However, if you’re not careful, staring at the computer screen with poor technique can lead to eye-strain and decreased energy — both mean you get less writing done and make less money. And you use your eyes for other, less important things, like watching where you’re going and gazing at sunsets.
What to do? Glad you asked.
The Monitor
If you are a freelance writer or a member of any one of a multitude of professions, you likely spend several hours per day looking at the computer screen. If you don’t position it correctly and take proper precautions, you can cause significant eyestrain. Here’s what you need to do:
1. Place the monitor directly in front of you so you don’t need to turn your head to view it.
2. Adjust your monitor so that the top is directly in front of your eyes and at a distance of 18-24 inches.
Your Eyes: The Specifics
To maintain the health of your eyes:
1. Look away from the screen every few minutes; examine objects at different distances, including far away.
2. Optimize screen brightness and contrast.
3. Minimize screen glare.
If you use a laptop, like I do whenever I’m writing away from home, keep the top of the screen at eye level, or as high as practical.
Wear Glasses?
I do when I’m outside the house. And until recently I never wore prescription reading glasses at all. I actually got a pair a couple of years ago, but I thought I really didn’t need them.
Well, just a few months ago I tried them for computer work. What a difference: eye-strain way down, ability to concentrate way up, ability to work better way up.
My partner Stephanie picked the style: horizontal narrow. At first I didn’t like them because I had less glass to look through. Now I appreciate how easy it is to look above the rim at the bird feeder 5 feet in front of me out my office window, and at the deer and jackrabbits and pine and juniper farther in the distance.
Lesson: if you don’t have perfect vision, visit a qualified professional to have your eyes checked out. If that pro recommends reading glasses, get ‘em. Just be sure you have them set up for the average distance your eyes are from your computer screen.
Here are several excellent links with tips on writer ergonomics. Most also discuss what to do with your eyes.
- http://osha.europa.eu/en/publications/e-facts/efact13/view
- http://www.cdc.gov/niosh/docs/97-117/eptbtr5g.html
- www.gannett.cornell.edu/healthAtoZ/healthAdvice/laptopErgo.html
- www.ergoindemand.com/laptop-workstation-ergonomics.htm
- en.wikipedia.org/wiki/Ergonomics
- freelanceswitch.com/working/what-freelancers-must-know-about-ergonomics/
How Do You See It?
What do you minimize eye-strain? Any tips for eye health and function?
{ 20 comments… read them below or add one }
I recently changed from a CRT to a flat wide screen monitor 24″ which I thought would be better for my eyes, but found it much worse when I set it up as the text was all blurry. After a bit of searching online I discovered that each size monitor has a specific aspect that the screen needs to be set to for crisp text. Since changing the aspect the text is really crisp and much easier on my eyes and I agree with what you are saying. You really need to be aware that even if your mind is equipped to spend hours in front of your monitor your eyes may not be so look after them.
khaled@crystal glass beads recently posted…What are the Differences Between Natural and Cultured Pearls
Khaled, you raise a very good point. All monitors have settings that need to be optimized so that text and pictures are as crisp as possible. Usually that info is in the manual that comes with the monitor.
People also need to adjust settings on the computer. The monitor manual may say how to do this; if not, look at the documentation for your computer and operating system.
And Khaled also did a smart thing here by using a search engine to get the necessary instructions.
John Soares recently posted…2010 Book and E-Book Sales Data for the United States
Thank you for these useful suggestions, John. Here are a few additional things I do to reduce eye strain.
1. Go outside for at least an hour a day and look at nature.
2. Use sterile eye drops when my eyes feel very dry.
3. Close my eyes for a minute or two periodically when at the computer or reading.
4. When looking at Word documents, PDFs, etc., bump the print size up to over 100 % if needed to make it easy to read.
I like all these tips Eric. I personally don’t need to use eye drops, but I certainly understand that other people do.
My favorite tip you shared: get outside in nature for at least an hour a day. I do this just about every day, except for the worst days of winter.
John Soares recently posted…Top Time Management Techniques for Freelance Writers
Twitter: @doolin
Getting outside is really important. I suspect the amount of time we spend peering at computer screens isn’t very good for our eyes. In fact, I believe (however wrongly), my eyesight gets a little better when I spend a lot of time away from the screen.
Dave, I know that on the days I spend many hours in front of the computer screen, my vision is definitely not as good. A few hours doesn’t seem to be a problem, but longer than that and I can definitely tell, especially with my glasses off.
John Soares recently posted…Just Released — The Second Edition of My Writing College Textbook Supplements E-Book
Twitter: @delenasilverfox
I wear eyeglasses; two different pair for reading and for outdoors. I find that switching back and forth is super annoying and I just wear my outdoors pair all day long. I don’t know what the difference would be with my reading glasses, but I bet it would be even better. =)
Delena Silverfox recently posted…123Print Coupon Code
Delena, I also have distance/outdoors glasses and reading glasses, but my vision is such that it’s easier for me to read without glasses at all than with my outdoors glasses, although that wasn’t the case 10 years ago.
You can get a single pair with progressive lenses that allow you to read by looking through the lower portion of the lens and see in the distance by looking through the upper portion of the lenses.
John Soares recently posted…The History of Social Networking — Plus My Story
Twitter: @delenasilverfox
Hi John,
My optometrist suggested the same thing to me when I went in for my new glasses. However, those wonderful contraptions which would make my life just that much easier are called “bifocals,” and that would make me resemble my mother just that much more. Let me hold onto the illusions of my youth just a little bit longer? =)
Delena
Delena Silverfox recently posted…Beat the Stress and Forgive Yourself 7 Ways to Clear Your Mind- Conquer Guilt- and Feel Better
Yes, I basically did describe bifocals, which is definitely one option that makes you look like somebody old enough to be a grandparent.
Progressives actually shift the clearest focus from, say, 12 inches in front of you near the bottom, to 3 feet in front of you just below the middle, and then out to infinity, thus the “progressive” term. It’s what they pushed on me last time I got new glasses, but I was concerned about easily adapting to them. I may get them next time, though.
John Soares recently posted…Selling E-Books with E-Junkie- My Experience
Twitter: @CashCampfire
Hi John,
This is awesome! Every now and then (especially after long periods on the computer), I’ll get these horrible (migraine?) headaches – and sometimes even the occasional blood-shot eye.
The solution to this problem almost every time is to take a few hours of rest away from the keyboard. However, sometimes this just isn’t possible since I primarily use the computer for work.
I’ve heard that the occasional glance away from the computer screen often does the trick, but I had forgotten all about it until now.
Thanks for the tips!
By the way, Michele (from newbizblogger.com) recommended you to me, and I must say that I’m quite impressed with your site thus far. I’ll definitely be sticking around (and quite often at that).
Christina
Christina Crowe recently posted…Goals and Achievements – April 2011
Welcome Christina! And I’ll have to thank Michele for the recommendation.
I’m not a doctor, although some people think I look like one. However, if the headaches and bloodshot eyes become worse or more frequent, you should consult a real doctor.
John Soares recently posted…Edit Old Blog Posts to Boost Search Engine Optimization and Traffic
Twitter: @CashCampfire
Hi John,
Thanks for the welcome. It’s great to be part of the wonderful community.
Headaches and red eyes are usually rare and only occur if I’m on the computer for very long periods of time without the occasional break. They usually happen when I play simulation games that require tons of turning in different directions for long periods of time (I get motion sick, so the headaches are probably a cause of that – and there’s only been about 2 or 3 cases of the red eyes in my lifetime).
Simply an hour of game play is fine – and that’s usually all I ever do on a given day because I simply have too much to do during the day, and I mostly spend my time reading on breaks anyway (so most days, I don’t get a chance to relax with a good sim).
I really appreciate the concern, John. And I hope you’re having a wonderful week so far. I’ll be back again.
Christina
Christina Crowe recently posted…Goals and Achievements – April 2011
Christina, you have a good understanding of what causes your occasional problems.
One thing I pointed out in the post, and that my brother Eric seconded, is the usefulness of going for walk outside as a great way to give the eyes a rest — and to give the body a boost.
I get outside several times a day, either to walk or to do tai chi. It helps my eyes, increases my energy, and clears my brain.
John Soares recently posted…Just Released — The Second Edition of My Writing College Textbook Supplements E-Book
Twitter: @CashCampfire
Hey John,
I’ve been meaning to get out more on walks (right now I mainly exercise indoors). Thanks for the recommendation! I’ll give it a try when I can.
Christina
Christina Crowe recently posted…Goals and Achievements – April 2011
Yes this is very useful for all. We can make distance between eyes and monitor and set low contrast and brightness. We can relieve eyes strain.
Twitter: @craytor
I doing some research regarding the purchase of a new laptop. I’m curious what your experience is with laptops that writers find most productive. I write a lot so the keyboard is very important. I also try to get the longest life possible. My current computer is a 7-year old Toshiba Tecra. I don’t like the keyboards on the new Toshiba’s. I’m considering switching to a MacBook. But of course they are expensive. A Thinkpad is another possibility.
Any suggestions? Do you have any experience as far as knowing what most writers prefer to use?
Thanks,
Chuck
Chuck, I don’t know enough about the characteristics of different laptops to be able to give you meaningful advice. I do suggest that you go to a store with many models and check out the keyboards for yourself.
I also suggest you get a high-quality monitor and a good graphics card. You’ll be looking at that screen for many, many hours.
John Soares recently posted…8 Ways to Increase the Joy of Writing
Excellent tips here, John. I see people paying less and less attention to this, which they will only regret in time. By the way, I really like your tip about being efficient when working in front of the computer, less time in front of the computer the better as long as the job is done well.
Thanks for the article!
Twitter: @visioncareblog
People now suffer from eye strain caused by mobile phones. Mobile phones are increasing at an ever increasing rate and people use it all day. Since mobile screens are smaller, they cause more stress.
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