Your eyes are working all day whether you are checking your phone at 6 am or after you wake up, working on your laptop, watching TV, travelling outdoors or reading before bed. But some of our everyday habits can be a factor in eye strain, dryness and other vision deterioration.
World Sight Day is celebrated on October 8 every year. In 2026 the International Agency for the Prevention of Blindness is using the day as a way of telling people to prioritize eye health in workplaces and among children.
Hence, a common point is that screen use doesn’t necessarily mean permanent eye damage. But longer and uninterrupted screen use can have digital eye strain, because people tend to blink less while focusing on a screen. And dryness, tired eyes, headaches and blurred vision can result.
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There are eight common mistakes which should be avoided.
1. Staring At Screens Without Taking Breaks.
Spending several hours looking at a laptop or smartphone can leave your eyes tired and dry. It is not so much the screen itself that is the problem, but the close-up focusing and reduced blinking.
A simple approach is the 20-20-20 rule. Every 20 minutes look at something about 20 feet away for about 20 seconds. This gives the eyes a chance to relax.
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Importantly, a break means looking away from the screen, rather than switching from a laptop to your phone.
2. Forgetting To Blink.
Blinking causes tears to spread across the surface of the eye and helps keep it moist. But when people concentrate on screens, reading or other close-up tasks, their blink rate can drop dramatically.
This can result in dry, gritty or uncomfortable eyes. Making a conscious effort to blink more often, especially during long periods of screen use, can help reduce discomfort.
Air conditioning, fans blowing directly towards the face and dry environments could make the problem worse.
3. Using Screens In A Dark Room.
Scrolling through your phone with the lights off may feel comfortable, but the contrast between a bright screen and a dark environment can increase visual discomfort.
Glare, reflections, excessive brightness and poor lighting are also factors that can contribute to eye strain.
As far as the ambient light is concerned, try to keep the ambient light in the room and adjust the screen brightness according to the environment rather than keeping it excessively bright.
4. Rubbing Your Eyes.
Rubbing your eyes can provide temporary relief for itchy or irritated eyes but repeated rubbing is not a good habit.
It can transfer dirt and bacteria to the eye and potentially increase irritation or infection risk. Frequent, forceful rubbing has also been linked to keratoconus, a condition in which the cornea becomes thinner and changes shape.
If your eyes are persistently itchy, watery and irritated, it is better to identify the underlying cause rather than repeatedly rubbing them.
5. Skipping Sunglasses Outdoors.
Sunglasses are more than a fashion accessory. Long-term exposure to ultraviolet radiation can damage the eyes and increase the risk of conditions such as cataracts and age-related macular degeneration.
The National Eye Institute recommends sunglasses that block 99% to 100% of UVA and UVB radiation. Wearing them outdoors, including on bright or partly cloudy days, can provide additional protection.
6. Neglecting Contact Lens Hygiene.
When contact lenses are being used, hygiene and wearing schedules must be very well-controlled.
Sleeping in daily-wear lenses, swimming while wearing lenses, exceeding recommended wearing periods or failing to clean and replace lenses properly can increase the risk of irritation and eye infections. The FDA advises users to follow their eye-care professional's instructions and replace lenses according to the recommended schedule.
Hands should also be washed before inserting or removing contact lenses.
7. Ignoring What Your Body Is Telling You.
Persistent dryness, blurred vision, headaches, difficulty focusing or recurring eye discomfort should not be dismissed as the unavoidable result of working on a computer.
Recent guidance from ophthalmologists suggests that persistent or recurrent symptoms should be taken seriously. Screen-related discomfort is common, but symptoms that persist even when lifestyle changes are made may warrant an eye examination.
Sudden changes in vision, severe eye pain, a painful red eye or significant light sensitivity require prompt medical attention.
8. Postponing Routine Eye Examinations.
Perhaps the easiest mistake to make is assuming that an eye examination is unnecessary if your vision appears normal.
Some eye diseases can develop without noticeable early symptoms. The National Eye Institute says comprehensive dilated eye examinations can help detect certain eye diseases at an early stage, when they may be easier to manage. How often an examination is necessary depends on age, risk factors and existing health conditions.
Regular check-ups can be as much about getting glasses or contact lenses right as it is about getting them to be the right prescription.
Small Changes Can Protect Your Eye Health.
Protecting your eyes does not necessarily take major lifestyle changes. Screen breaks and blinking regularly, keeping the lighting pleasant, avoiding unnecessary eye rubbing, wearing UV-protective sunglasses and following proper contact lens hygiene are all things you can do to keep your eye care better in everyday life.
A healthy diet, regular physical activity and management of diabetes and high blood pressure are also key for eye health as these conditions can affect eye health.
World Sight Day is ultimately a reminder that eye health should not become a priority only after vision starts deteriorating. Paying attention to everyday habits and getting professional advice when symptoms persist can help protect vision over the long term.
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