Digital Wellbeing Guide for Professionals
May 13, 2026
What is Digital Eye Strain
In today's digital age, prolonged screen time has become commonplace, leading to increased instances of digital eye strain.
Research shows that screen time has dramatically increased, with many adults averaging over seven hours daily dedicated to electronic devices.
Symptoms such as headaches, dry eyes, blurred vision, and neck or shoulder pain are frequently reported by individuals spending extended periods in front of screens.
Notably, over 70% of adults in the UK experience eye strain due to prolonged screen exposure.
Apple introduced the 'Screen Distance' feature in iOS 17 to mitigate these issues. This function utilizes the TrueDepth camera to monitor the distance between the user's eyes and the device. If the iPhone is held closer than 12 inches (30 centimetres) for an extended period, the feature prompts the user to adjust the viewing distance, thereby promoting healthier usage habits.
Note: Screen Distance is turned on by default for children under 13 in a Family Sharing group
Enabling the 'Screen Distance' Feature to Reduce Digital Eye Strain
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Ensure Device Compatibility: Confirm that your iPhone supports iOS 17 or later and is equipped with a TrueDepth camera.
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Update Your iPhone: Navigate to Settings > General > Software Update to install the latest iOS version.
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Activate 'Screen Distance':
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Go to Settings
> Screen Time. -
Tap on Screen Distance.
- Toggle the feature to enable it.
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By following these steps, users can reduce the risk of eye strain and myopia associated with close-up screen viewing.
Understanding Blue Light and Its Effects
Blue light is a high-energy visible light with wavelengths between 400 and 500 nanometers. It is present in natural sunlight and is also emitted by digital screens. Concerns have been raised about the potential impact of blue light on eye health, particularly its role in digital eye strain and disruption of sleep patterns.
Best Blue Light Glasses
Additional Tips for Reducing Digital Eye Strain:
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Adhere to the 20-20-20 Rule: Every 20 minutes, take a 20-second break to look at something 20 feet away. This practice helps relax eye muscles and alleviate strain.
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Adjust Screen Settings: Lower screen brightness to match your environment and consider using features like Night Shift and True Tone to reduce blue light emission and adjust white balance for natural colors.
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Maintain Proper Posture: Hold your device at eye level and at a comfortable distance (approximately 16-18 inches) to prevent neck strain and reduce eye fatigue.
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Regular Eye Examinations: Schedule comprehensive eye exams to monitor vision health, especially if experiencing persistent symptoms of digital eye strain.
Implementing these practices and utilizing the 'Screen Distance' feature can significantly enhance eye comfort and reduce the adverse effects of prolonged screen time.
Conclusion
Prolonged screen time has led to widespread digital eye strain, affecting over 70% of UK adults. Symptoms include headaches, dry eyes, and blurred vision. Apple's 'Screen Distance' feature in iOS 17 helps by prompting users to maintain a healthy viewing distance.
Additionally, following the 20-20-20 rule, adjusting screen settings, maintaining proper posture, and scheduling regular eye exams can significantly reduce the adverse effects of extended screen use.
