Better Digital Health

Category: Eye Health

  • Best Screen Settings for Eye Comfort

    Spending long hours in front of screens can lead to eye strain, headaches, and fatigue — even with good posture and regular breaks. One of the most effective ways to improve screen comfort is by optimising your screen settings.

    The right settings reduce unnecessary strain and make screen use more comfortable for extended periods.

    Why Screen Settings Matter

    Your eyes work harder when:

    • Brightness is too high or too low
    • Text is too small
    • Contrast is poor
    • Colours are harsh or unnatural

    Poor settings force your eyes to constantly adjust, which leads to faster fatigue. The goal is comfort and clarity, not visual perfection.

    1. Brightness: Match Your Environment

    Best practice:

    • Your screen should not be significantly brighter or darker than your surroundings.

    Tips:

    • Lower brightness in dim rooms
    • Increase brightness in well-lit spaces
    • Avoid using maximum brightness unless necessary

    If your screen looks like a light source rather than part of the room, it’s probably too bright.

    2. Contrast: Make Text Easy to Read

    Good contrast helps your eyes distinguish text without effort.

    Recommended:

    • Use high contrast between text and background
    • Black text on a light background works well for long reading
    • Avoid washed-out grey text

    If you have to squint or lean in, contrast is likely too low.

    3. Text Size & Scaling: Bigger Is Better

    One of the most overlooked settings.

    Adjust so that:

    • You can read text without leaning forward
    • Paragraphs feel relaxed to read

    Increase:

    • Operating system scaling
    • Browser zoom
    • Application font sizes

    Larger text reduces eye strain more than almost any other setting.

    4. Colour Temperature: Reduce Harsh Blue Light

    Cool (blue-heavy) screens can feel sharp and tiring over time.

    What to do:

    • Use warmer colour temperatures, especially in the evening
    • Enable Night Mode / Night Light / True Tone
    • Adjust manually if available

    Warmer tones are easier on the eyes for long sessions.

    5. Refresh Rate: Smoother Is Easier

    If your monitor supports it:

    • Use the highest available refresh rate

    Higher refresh rates reduce flicker and improve visual comfort, especially during scrolling and movement.

    6. Dark Mode: Comfort Is Personal

    Dark mode can reduce glare, but it’s not automatically better.

    Consider:

    • Light mode for long reading
    • Dark mode for low-light environments
    • Whichever causes less eye strain for you

    Comfort matters more than trends.

    7. Reduce Visual Clutter

    Busy screens increase cognitive and visual load.

    • Close unnecessary windows
    • Use simple desktop backgrounds
    • Hide distracting toolbars when possible

    A cleaner screen is a calmer screen.

    Common Mistakes to Avoid

    • Using maximum brightness all day
    • Working with tiny text “to fit more on screen”
    • Ignoring room lighting
    • Assuming blue light glasses alone fix everything

    Settings work best when combined with good habits.

    Combine Screen Settings with Healthy Habits

    For best results, pair good settings with:

    • Regular breaks (20-20-20 rule)
    • Proper screen positioning
    • Adequate lighting
    • Conscious blinking and hydration

    Screen wellness is a system, not a single tweak.

    Final Thought

    The best screen settings are the ones that feel effortless to use. If your eyes feel tired, dry, or strained by the end of the day, your settings likely need adjusting.

    Small changes today can make a big difference over time.

    Personal recommendation is to use apps like i.Flux to help with finding the right dynamic setup for your screentime.

  • 5 Simple Habits to Reduce Screen Fatigue

    In today’s digital world, screens are everywhere—computers, smartphones, tablets, and TVs. While technology keeps us connected and productive, too much screen time can lead to eye strain, headaches, poor sleep, and reduced focus—commonly known as screen fatigue.

    The good news? Small changes in daily habits can make a big difference. Here are 5 simple habits to help you manage screen time and protect your digital wellbeing.

    (Trust me when i say this but routine is key to helping with fatigue it would 100% fix the issue depending on your level of issue but it certainly can help)

    1. Follow the 20-20-20 Rule

    One of the easiest ways to reduce eye strain is the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

    • Why it works: Gives your eyes a break from constant close-up focus.
    • Tip: Set a timer or use apps like EyeLeo or Time Out to remind you.

    2. Adjust Screen Settings

    Customizing your screen settings can dramatically reduce fatigue:

    • Brightness: Match your screen brightness to your environment. Too bright or too dark causes strain.
    • Blue light filter: Most devices have a “Night Mode” or blue light filter—turn it on in the evening to protect your sleep.
    • Font size & contrast: Increase font size and ensure high contrast to make reading easier.

    (I personally use i.Flux when at work and now also at home which automatically can alter the screen brightness based on when sun rises and when sun sets. Helps me remember to wind down and avoid screen time when it gets to the evening time!

    3. Take Regular Movement Breaks

    Sitting in front of a screen for long periods can affect posture and energy levels. Incorporate short breaks:

    • Stand, stretch, or walk for a few minutes every hour.
    • Try simple exercises like shoulder rolls, neck stretches, or wrist stretches to relieve tension.

    4. Limit Multitasking Across Devices

    Jumping between phone, laptop, and TV can increase mental fatigue. Try:

    • Focus on one screen at a time.
    • Use app blockers or “Do Not Disturb” modes to minimize distractions.
    • Schedule dedicated time for checking emails or social media instead of constant notifications.

    This is a big one for me because for years i would be looking at my PC screen and then also have something playing on my phone at the same time. Over the recent months I’ve been locking this down slowly and putting some music on instead to keep my energetic brain at rest.

    5. Set Digital Boundaries

    Creating boundaries helps your mind rest from screens:

    • No-screen zones: Avoid devices at the dinner table or in the bedroom.
    • Screen-free time: Dedicate 30–60 minutes daily to offline activities like reading, journaling, or walking.
    • Sleep hygiene: Avoid screens at least 1 hour before bed to improve sleep quality.

    My personal experience again is I’ve been trying to occupy myself (sounds cliche) by getting back into learning the guitar again and when doing some studying I’ve gone back to the good ole pen and paper to give the eyes some well needed rest!

    Final Thoughts

    Screen fatigue is increasingly common, but it’s manageable. By implementing these simple daily habits, you can protect your eyes, improve focus, and maintain a healthier relationship with technology. Remember, small consistent changes often have the biggest long-term impact.

    KEEPING TO A ROUTINE IS KEY NOT MATTER HOW SMALL IT IS

    💡 Challenge: Pick one habit this week and track how it impacts your energy and focus. Notice the difference, and add another habit next week!