Do you feel your eyes aching? The pain can be caused by eyestrain.

Staring at a computer screen for hours can be terrible for your eyes. The vivid colors clashing with the surrounding lighting while you are focused for hours on the computer screen can result in eye fatigue, muscle tension, and headaches.

By making some adjustments in your work you can indeed avoid overloading your eyes. Here are some tips for making your work healthier.

The 20-20-20 Rule

Have you heard about the 20-20-20 rule, the tactic is about looking at the screen every 20 minutes for 20 seconds at a time and focusing on a fixed point 20 feet away. To make it easier, there is a free app on the web that alerts you after the 20 minutes so you know it is time to rest and relax your eyes. The app’s name Protect Your Vision is available in Chrome, Firefox, and Safari.

Monitor Position

Monitor position is also super important, positioning the screen 20 to 30 inches away from your face and making sure your eyes are level with the top of the monitor.

Here’s a tip, if you can’t adjust the screen, stack some hardcover books and place them below the screen.

Text size and color

The size and color of text also interfere with vision, so here’s a tip: text should be three times the smallest size you can read in a normal viewing position. Your eyes will always prefer black text on a white or slightly yellowish background, the opposite also works well for some people.

Contact lenses

Take care of your eyes. If you wear contact lenses, and work daily looking at a screen, it’s a good idea to switch to glasses sometimes, so you reduce the onset of eye fatigue. Now, if you wear glasses, consider asking your optometrist to add an anti-reflective coating to your lenses. And finally, if you wear lenses, it’s always good to have some eye drops in your bag to moisten your eyes and refresh them during the workday.

Monitor Brightness

If you like high brightness on your computer screen, review whether it matches the brightness of your surrounding workspace. If you work in an office with bright reflections, applying a glare reduction filter to the screen can also provide relief.

Color Temperature

It is better to use a warmer (yellowish) color temperature in dark environments and a cooler (bluer) color temperature in light environments. To optimize the color temperature of your monitor use the F.lux app, it uses your computer’s location to determine whether the sun is high or low, then automatically adjusts your screen to the color temperatures that are predetermined to match the environment and its lighting.

The F.lux app is free and available for Mac, Windows, Linux, iOS, and some Android devices. If your Android phone cannot run the F.lux app, you can check out Twilight . The app performs a similar function, reducing the blue light on your phone and warming the color temperature at night.