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Screen Your COVID-19 Screen Time

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Within days, COVID-19 has changed your lives.  Due to social distancing,  you and your kids are likely spending more time on mobile devices and computer screens than ever before.  Online work or school results in excessive time spent staring at screens.  This can cause computer vision syndrome in certain people.   Drs. Leong, Yung and Bui offer visual solutions to avoid the eye strain, and discomfort and fatigue and difficulty concentrating from this digital eye strain. 

Below are some useful tips to help you and your children avoid computer vision syndrome:

Blink more! 

Staring at a screen strains the eyes more than reading printed material because people tend to blink 30-50% less. This can also cause your eyes to dry out. Be mindful of blinking and make it a habit when focusing on a screen, as it will keep your eyes healthy and lubricated.

Follow the 20-20-20 Rule 

Give your eyes a break every 20 minutes by looking at an object located 20 feet away for 20 seconds. Doing so will allow your eyes to relax and will give both you and your eyes some rest.  Think to blink during this break too!


Your eyes work harder to see close up than at a distance. Try keeping your monitor or screen at arm’s length, or about 25 inches away.


Make sure that your surrounding light is similar in strength to the light emanating from your screen. Contrasting levels of light, such as looking at a bright screen in a dark room, can strain the eyes.  The pupils naturally dilate in dim conditions but they want to constrict when focusing at near objects causing eye strain.  

Take breaks from the screen

You may want to stipulate ‘screen free’ time for yourself and/or your children, such as during meal times or for several hours throughout the day. Engage in hobbies that don't require a screen, such as drawing, reading books, doing puzzles, playing an instrument or cooking (among many others).

Don't use devices before bed

Studies show that blue light may affect your body’s circadian rhythm, also known as the natural wake and sleep cycle. Stop using screens one to two hours before bedtime or use nighttime settings to minimize blue light exposure.  Blue blocker filters on eyeglasses can be beneficial.

Although it may require a bit of planning to protect your family’s eyes during this stressful time, ultimately, it’s all about balance — and what works for you and your family may differ from others.

From all of us at Foresight Eyecare in north Central Calgary, we wish you good health and please stay safe.