Stop scrolling: Try these simple hacks to save your eyes from screen strain

Symptoms of digital eye strain: Symptoms include dryness, irritation, blurred vision, headaches, and even neck and shoulder pain

Prolonged phone use can lead to fatigue. At the end of the day, if you're rubbing your eyes, struggling to focus, and experiencing persistent dryness that blinking can't fix, you might be suffering from screen-induced fatigue.

Dry and tired eyes, also known as digital eye strain or computer vision syndrome, happens when extended screen use reduces your blink rate, causing insufficient moisture on the eye's surface. Symptoms include dryness, irritation, blurred vision, headaches, and even neck and shoulder pain. Blue light from screens can also disrupt sleep patterns and worsen eye strain.

Look away: To reduce eye strain, follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple exercise helps relax the eye muscles and reduce fatigue. Set a timer on your phone or computer to remind you to take these essential breaks.

No-phone area: Designate areas in your home where phone usage is not allowed, such as the dining room or bedroom. This can help break the habit of mindlessly reaching for your phone. Instead, use these spaces for activities that don't require screens, like reading a book or engaging in conversation.

Set a limit: Most smartphones come with built-in features to monitor screen time and set usage limits. Use these tools to set daily limits on your most-used apps. Apps can help you track and manage your phone usage effectively.

Move without mobile: Replace screen time with movement. Adopt more physical activities into your daily routine to reduce phone dependency. Whether it’s a brisk walk, yoga, or a workout session, physical activities can divert your attention from your phone.

Avoid temptation: Constant notifications can tempt you to check your phone frequently. Turn off non-essential notifications to reduce interruptions. You can customize which notifications you receive in your phone's settings. This allows you to stay focused on tasks without the lure of constant alerts.

Adopt night mode: Protect your eyes with screen adjustments. Most smartphones offer a night mode or blue light filter that reduces the amount of blue light emitted by the screen. This feature can help reduce eye strain and improve sleep quality by minimising the impact of blue light on your circadian rhythm. Set your phone to switch to night mode automatically in the evening.

Regular check- up: Your eyes deserve regular breaks and care, just like any other part of your body. Visit a doctor if you experience fatigue in your eyes.