If you live or work in New York City, chances are your days involve long hours in front of a computer, phone, or tablet. Whether you’re typing away in a Midtown office, working remotely from a Brooklyn coffee shop, or scrolling the subway ride home, screens are a big part of daily life. But with constant screen time comes a common problem: digital eye strain—also known as computer vision syndrome.
What Is Digital Eye Strain?
Digital eye strain is a group of vision and eye-related issues that come from prolonged use of digital devices. Symptoms can include:
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Blurred vision
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Headaches
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Dry or burning eyes
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Difficulty focusing
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Neck and shoulder discomfort
A 2025 study found that even just one hour of scrolling—especially on social media—can trigger these symptoms. Considering how much screen time most New Yorkers rack up in a day, it’s no surprise so many people are affected.
Why Screens Cause Eye Strain
The main culprit isn’t just blue light, as many people assume. The bigger factor is actually blinking—or rather, not blinking enough. When you stare at a screen, your blink rate can drop by nearly 50%, which dries out your eyes and makes vision blurry. Over time, this can cause chronic irritation or even more serious issues if left untreated.
Tips to Protect Your Eyes at Work (and Beyond)
1. Follow the 20/20/20 Rule
Every 20 minutes, take a 20-second break and look at something 20 feet away. If you’re in an NYC office tower, that might mean glancing out the window at the skyline. If you’re in a smaller space, just look across the room. Giving your eyes a break helps reset your focus and reduce strain.
2. Keep Artificial Tears Handy
Artificial tears (not regular eye drops) can help replenish the moisture your eyes lose during screen time. If your eyes feel dry or gritty, a few drops during the day can make a big difference.
3. Try Warm Compresses
At the end of the day, a simple warm compress over your eyes can relax your eyelid glands and improve natural tear production. Think of it as a spa moment for your eyes after hours of screen work.
4. Adjust Your Workspace
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Keep your monitor about an arm’s length away
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Position the top of the screen at or slightly below eye level
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Reduce glare with an anti-reflective coating or screen filter
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Make sure the room is well lit to avoid excess contrast
5. Spend Time Outdoors
New York has no shortage of parks, waterfronts, and open spaces. Research shows that spending time outside—especially in natural light—helps relax the eyes and may even reduce the risk of developing nearsightedness. A walk through Central Park, a break along the Hudson River Greenway, or simply stepping outside during lunch can give your eyes the reset they need.
When to See an Eye Doctor in NYC
If you’re experiencing frequent headaches, constant blurred vision, or eye pain that doesn’t go away with breaks, it may be time to schedule an eye exam. At Belmont Eye Center, we specialize in diagnosing and treating digital eye strain, dry eye syndrome, and other vision concerns common in today’s screen-heavy world.
Takeaway
Digital eye strain is a modern problem, but it doesn’t have to take over your life. By practicing simple habits—like blinking more, following the 20/20/20 rule, and taking screen breaks—you can keep your eyes comfortable and your vision clear. And if you’re in New York and need expert care, Belmont Eye Center is here to help.
👉 Ready to protect your eyes? Book an appointment at Belmont Eye Center today and give your vision the care it deserves.
