What Is Computer Vision Syndrome and How Can You Prevent It?

Your eyes are more than just windows to the world, they're a direct extension of your brain. The optic nerve, which connects your eyes to your brain, carries vast amounts of visual information every second. So when your eyes are overworked or strained, it’s not just your vision that suffers. Eye health is closely tied to brain function, focus, and overall cognitive comfort.

That’s why computer vision syndrome, a condition driven by modern screen use, is more than just a nuisance—it’s a meaningful health concern. If you’ve ever experienced headaches, blurry vision, eye strain, or neck pain after a long day on your computer or phone, you may already be affected.

Dr. Christine Greer, a neuro-ophthalmologist, explains what causes computer vision syndrome, how it affects both your eyes and your brain, and what you can do to protect yourself.

What Is Computer Vision Syndrome?

“Computer vision syndrome is a syndrome of the modern age,” says Dr. Greer. “It’s a term we use in people who come into the eye doctor. They’re complaining of headache, eye strain, blurry vision, sometimes neck pain and headache.”

The condition is rooted in how we use our eyes today. “These days we’re spending a lot of time on our cell phones, on the computer,” she says. “Our eyes haven’t evolved quick enough to accommodate all of this technology.”

We’re meant to look at a variety of distances throughout the day—near, far, and in between. But modern life keeps our eyes locked in close-range focus for hours at a time.

The Role of Eye Muscles in Eye Strain

When you stare at something up close, your eyes use a focusing muscle to maintain clear vision. “There’s a muscle in your eye that’s contracting,” Dr. Greer explains. “Just like if you’re using barbells and you’re working your muscles, this muscle’s contracting, and your lens is getting fat to help you focus up close.”

This constant use can lead to accommodative spasm, especially in younger people whose focusing muscles are more active. “The muscle can get fatigued. It can actually spasm. You can actually get pain because the muscle’s working so hard to keep your eye focused for so long,” she says.

How to Prevent Eye Fatigue: The 20-20-20 Rule

One simple and effective strategy is the 20-20-20 rule:
Every 20 minutes, take a 20-second break from your screen and look at something 20 feet away. This allows the eye’s focusing muscle to relax and prevents it from becoming overworked.

The Blink Problem

Digital screens also reduce how often we blink. According to Dr. Greer, blink rate drops from an average of 22 times per minute to about 6 when we’re focused on close-up tasks. Less blinking means less moisture on the surface of the eye, leading to dryness and discomfort.

To counter this:

• Make a conscious effort to blink more often while using screens
• Keep a bottle of artificial tears on your desk as a visual cue to rehydrate your eyes periodically

Don’t Forget About Posture

Screen-related discomfort isn’t just about your eyes. Poor device positioning can contribute to neck and shoulder pain as well. Many people use phones or laptops while looking downward, which puts strain on the neck and upper spine.

To reduce physical tension:

• Keep your screen at eye level whenever possible
• Use a phone stand or elevate your laptop to avoid constant neck flexion

Adjust Your Lighting

Lighting and screen brightness can also influence eye strain. Making small changes to your environment and device settings can help relieve discomfort:

• Enable “night mode” or “dark mode” on your phone and computer to reduce glare
• Lower your screen brightness to a comfortable level, unless you have a condition like macular degeneration where backlighting is helpful

As for blue light blocking glasses, Dr. Greer notes that there’s mixed evidence supporting their effectiveness. “The consensus from the American Academy of Ophthalmology is that we should not be recommending blue blocking glasses since there’s no evidence that it helps in any way.”

The Takeaway

Computer vision syndrome is increasingly common—but it’s also preventable. And because your eye function is deeply connected to brain function, protecting your vision helps support your mental clarity, focus, and comfort.

With a few mindful adjustments to your routine, you can reduce eye strain and safeguard both your vision and cognitive well-being. Take regular breaks, stay aware of your blinking, optimize your workspace, and make screen settings work for you. Your eyes—and your brain—will thank you.

To learn more about eye health in the modern age, watch our full conversation with Dr. Christine Greer in the video above.

By Alicia J. Barber, PhD