With more Australians settling into hybrid and remote work arrangements, long hours in front of screens have become the norm. While working from home offers convenience and flexibility, it can also lead to increased eye discomfort — dryness, blurred vision, headaches and that familiar end-of-day heaviness behind the eyes.
The good news? A few simple adjustments to your workspace and daily habits can dramatically lessen the impact. Even small improvements, such as ensuring your monitor is positioned correctly or picking a decent office desk, can make a meaningful difference to your comfort and productivity.
Below, we explore practical, evidence-backed strategies to reduce eye strain and keep your home office environment working for you — not against you.
Adjust Your Screen Setup for Optimal Comfort
Your monitor setup plays a major role in reducing visual fatigue. Follow these guidelines to support better eye health:
- Position your screen at eye level: The top of your monitor should sit roughly at or slightly below eye height. This encourages a natural downward gaze and helps prevent neck strain.
- Maintain an appropriate viewing distance: Aim to sit approximately an arm’s length away from your screen. Being too close forces your eyes to work harder, while being too far can lead to squinting.
- Reduce screen glare: Where possible, place your monitor perpendicular to windows to minimise reflections. If glare is unavoidable, consider using an anti-glare screen protector or adjusting your blinds.
- Adjust your brightness and contrast: Your screen should be bright enough to read comfortably without competing with surrounding light sources. A balanced contrast level helps text appear crisp and clear.
Follow the 20-20-20 Rule
Staring at a screen for extended periods reduces your blink rate significantly, causing dryness and fatigue. The 20-20-20 rule is a simple technique recommended by eye health professionals: Every 20 minutes, look at something 20 feet (6 metres) away for at least 20 seconds. This brief visual reset helps relax the small muscles responsible for focusing and reduces strain caused by continuous close-up work.
Check Your Lighting Conditions
Proper lighting reduces the need for your eyes to constantly adjust between bright and dark areas.
- Natural light: Natural daylight is ideal, but it shouldn’t shine directly onto your monitor or into your eyes. Position your desk so that sunlight comes from the side rather than the front or behind.
- Task lighting: A soft desk lamp with a warm tone can illuminate paperwork without adding glare to your screen. Avoid harsh overhead lights that wash out your monitor.
- Consistent ambient lighting: If the rest of your room is dim, the contrast between your screen and surroundings can lead to eye fatigue. Maintain a consistent level of overall lighting to ease the load on your eyes.
Take Regular Breaks and Move Around
Eye strain often accompanies physical tension in your shoulders, back and neck. Scheduling regular breaks helps prevent both.
Try incorporating the following habits:
- Stand, stretch or walk for a minute every half hour
- Change your seating position throughout the day
- Use a sit-stand desk if possible to encourage movement
These micro-breaks enhance circulation, reduce stiffness and give your eyes a chance to reset.
Adjust Your Device Settings
Modern devices have built-in features designed to reduce visual stress. Take advantage of the following adjustments:
- Increase text size: If you find yourself squinting, enlarge the font size in your browser, apps or system settings.
- Use dark mode when appropriate: Dark mode can reduce glare in low-light environments, though it’s not suitable for every task. Choose based on what feels most comfortable for you.
- Activate blue-light filters: Many computers and phones offer night-light or warm-tone settings that filter out harsh blue light. This can help reduce digital eye strain and improve sleep patterns.
Keep Your Eyes Hydrated
Dry eyes are one of the most common symptoms of prolonged screen use. To keep your eyes comfortable:
- Blink consciously and frequently
- Use lubricating eye drops if recommended by your optometrist
- Stay hydrated throughout the day
- Avoid air-conditioning vents blowing directly onto your face
Small moisture-boosting habits can significantly enhance comfort during long workdays.
Create a Healthy, Ergonomic Workspace
An ergonomic setup supports both visual and physical comfort. Investing in supportive furniture and thoughtful layout improvements will help protect your eyes — and your overall wellbeing — long-term.
Key considerations include:
- A chair that supports natural posture
- Desk height that positions your arms comfortably
- Proper monitor stands for vertical alignment
- Minimising clutter that forces you to constantly refocus
A well-organised workspace reduces unnecessary strain on your eyes and keeps your workflow smooth and efficient.
When to Seek Professional Help
If you experience persistent headaches, blurred vision, eye pain or sensitivity to light, it may be time to consult an optometrist. Regular eye exams help detect issues early and ensure you’re using the correct lenses or workplace adjustments.
Working from home doesn’t have to result in daily eye fatigue
By making small modifications — from better lighting and posture to taking intentional breaks — you can reduce strain and improve your comfort dramatically. Combine these habits with an ergonomic setup and you’ll create a work environment that supports your health, productivity and long-term wellbeing.