What Are the Best Practices for Managing Digital Eye Strain in Children and Adolescents?

April 15, 2024

In a technology-driven world, children and adolescents are exposed to digital screens at an increasingly younger age. This exposure can lead to digital eye strain, a common condition resulting from prolonged use of electronic devices. In this article, you will learn about the best practices to manage and prevent digital eye strain in children and adolescents. We will discuss the importance of regular breaks, correct posture, adequate lighting, eye exercises, and the use of blue light blocking glasses.

Regular Breaks

The first step in managing digital eye strain is implementing regular breaks. The American Academy of Ophthalmology recommends the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This simple practice can significantly reduce the risk of digital eye strain.

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Encourage your children to take these breaks, as it provides the eyes with a much-needed rest from the intensity of a digital screen. You could also consider setting timers or using apps that remind them to take breaks. Creating a balance between screen time and other activities is crucial in managing digital eye strain.

Correct Posture

Just as important as regular breaks is correct posture. Many children and adolescents slouch or lean in close to screens, which can cause or exacerbate eye strain and also lead to other physical discomfort such as neck and back pain.

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The ideal posture for using a digital device involves sitting up straight, with the top of the screen at or slightly below eye level, and the screen about an arm’s length away. Feet should be flat on the floor, and the chair should provide good back support.

Adjusting the height and angle of the device, using an external keyboard, or using a stand for handheld devices can help achieve this posture. Regularly remind your children about the importance of proper posture and set a good example by practicing it yourself.

Adequate Lighting

Adequate lighting plays a significant role in managing digital eye strain. Poor lighting conditions, whether too dim or too bright, can strain the eyes and make screen viewing uncomfortable.

Daylight is the best type of light for the eyes. Try positioning the device near a window, but avoid direct sunlight on the screen as it can cause glare. At night, use ambient lighting instead of a single main light source to reduce shadows and contrast.

For devices with backlit screens, adjust the screen brightness to match the surrounding light level. Remember, the screen should not be the brightest or the darkest object in view.

Eye Exercises

Eye exercises are an effective way to relieve digital eye strain. Just like any other muscle in the body, the eyes need regular exercise to stay strong and healthy.

One simple eye exercise involves making a figure eight with your eyes. To do this, imagine a giant figure eight on the floor about 10 feet in front of you and trace the figure with your eyes, slowly. Do this for one minute in one direction, then switch and do it for one minute in the other direction.

Another exercise is the "20-20-20" rule mentioned earlier. This exercise not only gives the eyes a break from the screen, but also exercises the eye muscles by forcing them to focus on a distant object.

Blue Light Blocking Glasses

Finally, one of the best practices for managing digital eye strain in children and adolescents is the use of blue light blocking glasses. These glasses have special lenses that block or filter out the blue light given off by screens.

While the scientific community is still debating the efficacy of these glasses, many people report less eye strain, dryness, and discomfort when using them. They can be especially helpful for those who spend long hours in front of screens or use devices close to bedtime, as blue light can interfere with the body’s natural sleep rhythms.

In conclusion, while digital devices are an integral part of modern life, it’s essential to employ strategies to manage and prevent digital eye strain. Regular breaks, correct posture, adequate lighting, eye exercises, and the use of blue light blocking glasses are all effective ways to keep your children’s eyes healthy in the digital age.

Educating Children and Adolescents

A crucial factor in managing digital eye strain in adolescents and children is education. Children need to be made aware of the risks associated with prolonged screen times. This involves teaching them about the potential dangers and explaining why it is important to take regular breaks, maintain correct posture, and perform eye exercises. It’s also important to explain why certain lighting conditions are better than others and how blue light can affect their sleep patterns and eye health.

Educating children about these best practices should be done in a fun, engaging manner. For instance, you can use eye strain prevention posters, interactive apps, or even short, informative videos. Remember, the goal is not to scare them, but to make them understand the importance of these habits. It’s also equally important to lead by example. Children often imitate adults, so make sure you’re also following these practices.

Adolescents, on the other hand, may require a different approach. At this age, they’re more likely to understand the scientific reasoning behind these practices. You can engage them in discussions about the potential long-term impacts of digital eye strain and the benefits of implementing these preventive measures.

Screen Time Management

In addition to the strategies mentioned above, managing screen time is also an effective way to prevent and manage digital eye strain. It is recommended that children under 18 months avoid screen time, other than video chatting, while children aged 2-5 should have a maximum of one hour of high-quality programs per day. For children aged 6 and older, consistent limits on the time spent using media, and ensuring media does not take the place of adequate sleep, physical activity, and other behaviors essential to health, should be ensured.

Developing a daily routine that includes plenty of physical activities, outdoor play, and creative play can help limit screen time. You can also designate tech-free zones or periods, like during meals or before bedtime, to further control screen exposure.

The use of parental control apps can also be beneficial in managing your child’s screen time. These apps can help you set screen time limits, monitor online activities, and even block certain websites or apps.


In our digital age, our children are exposed to screens at a very young age. While it’s nearly impossible to avoid screens completely, the risk of digital eye strain can be effectively managed. Implementing strategies such as taking regular breaks, maintaining correct posture, ensuring adequate lighting, performing eye exercises, using blue light blocking glasses, educating children and adolescents, and managing screen time can significantly reduce the risk of digital eye strain.

Remember, the key is not to eliminate screen time completely, but to create a balanced digital lifestyle. It’s crucial to educate our children about the importance of these practices and lead by example. After all, our children’s eye health and overall well-being are our responsibility.

As technology continues to evolve, we must stay informed and adaptable. By doing so, we can ensure that our children reap the benefits of the digital world, while also protecting their eyes and ensuring their overall health and well-being.