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Digital eye strain risk calculator
Score your screen setup and habits for digital eye strain and get your three most useful fixes, from screen position to breaks and glasses.
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A screening aid, not a diagnosis. Screens, lighting and distance affect results. If something looks wrong, or your vision changes suddenly, see an eye-care professional. Medical disclaimer
What the score measures
The calculator weighs the factors most linked to digital eye strain: total screen hours, how often you take breaks, viewing distance and height, brightness, glare, dry air, and whether your glasses are right for screen distance. It then ranks the changes that would make the biggest difference for you.
The ideal screen setup
- Distance: about an arm’s length (50 to 75 cm) from your eyes
- Height: top of the screen at or just below eye level, so you look slightly down
- Light: screen brightness matched to the room, no bright window behind or in front
- Text: large enough to read without leaning in
- Breaks: the 20-20-20 rule, plus a proper break every couple of hours
When to see an eye doctor
If strain continues after fixing your setup, you may have dry eye, uncorrected astigmatism, early presbyopia or a problem with how your eyes work together. Many people benefit from glasses designed for screen distance.
Questions people ask
Do blue-light glasses prevent eye strain?
The American Academy of Ophthalmology does not recommend blue-light glasses for eye strain, as there is no good evidence they help. Breaks, screen position and the right prescription do more.
Can screens damage my eyes permanently?
There is no evidence that normal screen use permanently damages adult eyes. In children, lots of close work and little time outdoors is linked to nearsightedness.