Avoiding Eye Strain and Dryness on Video Calls

With the rise of remote work and virtual communication, video calls have become an essential part of our daily routines. While this technology has brought many advantages, prolonged exposure to screens during these calls can lead to eye strain and dryness. Here are some strategies to mitigate these effects.

1. The 20-20-20 Rule

Every 20 minutes, take a 20-second break and focus on something 20 feet away. This simple technique helps to reduce the strain on your eye muscles by giving them a brief respite from the screen.

2. Adjust Screen Brightness and Contrast

Ensure that your screen brightness is in harmony with the ambient light in your room. Too bright or too dim screens can increase eye strain. Adjusting the contrast to a comfortable level can also reduce the stress on your eyes.

3. Maintain an Optimal Distance

Keep your screen at arm's length, ensuring that you don't have to lean forward or squint to see the contents clearly. This not only protects your eyes but also promotes a better sitting posture.

4. Reduce Glare

Glare from windows and lights can cause eye strain. Use shades or curtains and adjust the position of your screen to prevent direct light from shining on it. Consider investing in an anti-glare screen protector.

5. Blink Regularly

When intensely focusing on screens, especially during video calls, we tend to blink less. This can lead to dry eyes. Make a conscious effort to blink more frequently to maintain eye moisture.

6. Adjust Camera and Screen Position

Ensure your camera is at eye level, so you're looking slightly upwards. This position can reduce the risk of dry eyes, as less of the eye's surface is exposed to air.

7. Use Proper Lighting

Soft and diffused lighting is easier on the eyes. Avoid using direct overhead lights. Instead, use table lamps or floor lamps that direct light downwards, reducing the contrast between your screen and the surrounding environment.


Protecting your eyes during video calls is crucial in today's digital age. Implementing the strategies mentioned above can significantly reduce the risks of eye strain and dryness. Additionally, for those who spend substantial time on computers and wish to further safeguard their vision and overall well-being, consider BLiiNK. BLiiNK is an AI-powered desktop app designed to help computer users recognize and counteract the negative impacts of extended screen time. By integrating such tools and adopting mindful habits, you can ensure healthier, more comfortable digital interactions.

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