How to adjust the brightness and contrast of a computer monitor for better eye comfort?

In the digital age, where screens are an integral part of our daily lives, taking care of our eyes is crucial. Prolonged exposure to computer monitors can lead to eye strain, fatigue, and even long-term vision problems. A key step in mitigating these issues is by correctly adjusting the brightness and contrast of your computer monitor. Here's a comprehensive guide to help you do just that.

Step 1: Access Your Monitor Settings

Before adjusting the settings, you need to access the monitor's control panel. This can be done easily on most operating systems:

  • For Windows users, right-click on the desktop and select “Display Settings.” Here, you’ll find options to adjust the brightness and contrast.
  • For macOS, go to System Preferences and select "Displays." You'll find similar settings to adjust.
  • If you’re using an external monitor, it might have physical buttons or a menu to navigate for these adjustments.

Step 2: Adjust the Brightness and Contrast

Adjusting the brightness and contrast of your monitor can greatly impact your visual comfort. Here are some tips:

  • Brightness: Ideally, your screen's brightness should match your surrounding workspace's lighting. Too bright or too dark can strain your eyes. A good rule of thumb is to set the brightness around 75%, but this may vary depending on your specific environment and monitor.
  • Contrast: A higher contrast ratio can make text and images more distinguishable and less straining to decipher. A setting around 50% is a good starting point, but again, adjust according to your preference and comfort.
  • Remember, these settings are not one-size-fits-all. It’s important to find a balance that feels comfortable for your eyes.
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Step 3: Check Your Settings with a Test Image

After adjusting, it’s wise to check your settings. Use a brightness and contrast test image to ensure that all shades, from black to white, are distinguishable. This step confirms that you have set the levels correctly for optimal eye comfort.

Step 4: Regular Breaks and Eye Exercises

In addition to adjusting your monitor, regular breaks are essential. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Also, consider eye exercises to reduce eye fatigue.


While finding the right balance in your monitor settings is a critical step for eye health, it's also important to recognize that the need to adjust brightness could indicate existing eye strain. To further combat this, consider using applications like BLiiNK. BLiiNK is an AI-powered tool designed to help reduce eye strain and prevent computer vision syndrome. It periodically checks if you are blinking or not and gives you smart notifications to blink; when you blink, the notification disappears. With this one action, you are keeping your eyes wet and protecting them from dryness and discomfort.

By following these steps and considering supportive technologies like BLiiNK, you can enjoy a more comfortable and healthier digital experience.

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